Breakfast Rolls with Egg, Cheese, and Sausage: A Nutritious, High-Protein Start to Your Day

Start your day right with these Breakfast Rolls with Egg, Cheese, and Sausage—a delicious, protein-packed meal perfect for boosting energy and supporting a healthy lifestyle. Whether you’re looking for quick breakfast ideas, high-protein meals, or even budget-friendly meal options, this recipe covers all your needs while delivering great flavor. Plus, with customizable options for adding healthy ingredients like whole grains and lean sausage, these breakfast rolls can be tailored to suit any nutritional goals.

Why This Recipe Is a Must-Try for Your Health:

• High in Protein: Eggs and sausage provide an excellent source of protein, essential for muscle repair and overall body wellness.
• Energy-Boosting Carbohydrates: The bread dough provides complex carbs that fuel your body, making it an ideal breakfast for active lifestyles.
• Customizable for Health Goals: You can easily substitute regular sausage for turkey sausage or opt for whole wheat flour to create a more nutrition-friendly version.
• Meal Prep Friendly: These rolls are perfect for making ahead and freezing, giving you a convenient breakfast option for busy mornings while sticking to your meal planning and dietary goals.

Ingredient List:

For the Dough:

• ½ cup warm water – Hydration is key to starting your day, and this will activate the yeast.
• ¼ teaspoon of instant yeast – Yeast helps the dough rise, contributing to a fluffy texture while keeping the meal nutritionally balanced.
• ½ cup full-fat sour cream – Adds richness to the dough while contributing essential fats for heart health.
• 4 cups of bread flour – Provides the base for complex carbs, supporting energy and sustained concentration.
• ½ teaspoon fine sea salt – Helps with electrolyte balance.
• ¼ cup canola oil – A source of healthy fats, promoting heart health and helping reduce bad cholesterol.
• 1 tablespoon of sugar – A small amount for flavor without spiking blood sugar levels.

For the Filling:

• Sausage – Opt for a leaner version like turkey or chicken sausage to reduce saturated fat, keeping it heart-healthy.
• Eggs – Packed with protein and essential vitamins like B12, eggs are a must-have in any nutritious breakfast.
• Cheese – Choose a lower-fat option to keep calories in check while still providing calcium, important for bone health.

For the Sausage Gravy:

• 1 pound of sausage – Adds rich flavor while providing protein for muscle repair and energy.
• 3 to 4 tablespoons of vegetable oil – Use a heart-healthy option like olive oil to increase good cholesterol.
• 3 tablespoons of flour – Thickens the gravy without adding unnecessary calories.
• 4 to 5 cups of milk – Rich in calcium and vitamin D, essential for bone health.
• Salt and pepper to taste – Essential seasonings for flavor.
• Cornstarch mixed with cold water (optional, for thicker gravy) – Adds thickness without unnecessary calories or fat.

Step-by-Step Instructions:

Preparing the Dough:

1. Activate the Yeast: In a bowl, combine ½ cup of warm water with ¼ teaspoon of instant yeast. Let it sit for a few minutes until it foams up, ensuring your dough rises properly.
2. Make the Dough: Add 4 cups of bread flour, ½ teaspoon of fine sea salt, ¼ cup of canola oil, and 1 tablespoon of sugar to the yeast mixture. Mix until a dough forms.
3. Knead the Dough: Knead the dough until it is smooth and elastic. This step helps develop gluten, which provides the structure needed for a fluffy bread texture. Let it rise in a warm place until it doubles in size.

Preparing the Filling:

4. Cook the Sausage: Brown your choice of sausage until fully cooked. For a healthier option, try lean turkey sausage to cut back on unhealthy fats while keeping the flavor.
5. Prepare the Eggs: Scramble the eggs and grate the cheese, giving you protein and calcium to support your nutritional goals.

Assembling the Rolls:

6. Preheat the Oven: Set your oven to 350°F (175°C).
7. Roll Out the Dough: Roll the dough into a rectangle on a floured surface. Spread the sausage, scrambled eggs, and cheese evenly over the dough.
8. Roll and Cut: Roll the dough tightly into a log and cut it into individual rolls. Place them on a greased baking sheet.
9. Bake: Bake for about 25 minutes, or until the rolls are golden brown and cooked through. This ensures a satisfying crunch outside with soft, cheesy, and protein-rich goodness inside.

Making the Sausage Gravy:

10. Cook the Sausage: In a pan, cook 1 pound of sausage until done. If you prefer a heart-healthy option, choose a leaner sausage.
11. Make the Roux: Push the sausage to one side and add 3 to 4 tablespoons of vegetable oil and 3 tablespoons of flour, stirring to form a paste. This creates the base for a rich, hearty gravy.
12. Add the Milk: Gradually add 4 to 5 cups of milk, stirring constantly. Let the gravy thicken over 10 to 15 minutes. Season with salt and pepper. If needed, add a cornstarch slurry to achieve the desired consistency.

Serving:

13. Top the Rolls: Spoon the warm sausage gravy over the freshly baked rolls.
14. Enjoy: Serve immediately and savor the richness of the cheese, sausage, and eggs encased in a fluffy dough, topped with the savory sausage gravy. The high protein content will keep you energized throughout the day, while the rich flavors make it a truly satisfying meal.

FAQs:

1. Can these rolls be frozen? Yes, these high-protein breakfast rolls freeze well. Individually wrap them and place them in a Ziploc freezer bag. Reheat in the oven or microwave for a quick healthy breakfast on busy mornings.
2. How do I ensure portion control? When rolling the dough, use a pizza cutter to evenly divide it, ensuring equal portions to maintain calorie balance.

Final Thoughts:

These Breakfast Rolls with Egg, Cheese, and Sausage are the perfect solution for a hearty, nutrition-packed breakfast that the whole family will love. Not only do they support a balanced diet with high-protein and healthy fats, but they are also convenient for busy mornings when you need something quick and satisfying.

Whether you’re focused on heart health, weight management, or just maintaining a healthy lifestyle, these rolls are an excellent addition to your meal rotation. Happy cooking and enjoy your healthier breakfast choice!