Sausage Egg & Cheese Roll-Ups

Ingredients

• 4 (20 cm/8-inch)flour tortillas
• 225 g (1 cup)lean ground chicken or turkey
• 4 largeeggs
• 115 g (1 cup)shredded cheddar cheese
• 75 g (½ cup)diced bell peppers, any colour
• 2.5 g (½ tsp)salt
• 1 g (¼ tsp)black pepper
• To taste, optionalhot sauce, for serving

Instructions

1. 1

   Heat the oven

   Preheat the oven to 190°C (375°F) and prepare a non-stick baking sheet.

2. 2

   Brown the poultry

   Cook the ground chicken or turkey in a skillet over medium heat until browned, seasoning it with the salt and pepper.

3. 3

   Scramble the eggs

   Whisk the eggs with salt and pepper in a bowl. Scramble them in a non-stick skillet until fluffy.

4. 4

   Fill the tortillas

   Add meat, scrambled eggs, bell peppers and cheese to each tortilla. Fold in the sides and roll each one tightly.

5. 5

   Bake until golden

   Set the roll-ups seam-side down on the baking sheet and bake for 15–20 minutes, until golden brown.

6. 6

   Cool and serve

   Leave the roll-ups to cool briefly before slicing. Serve warm with salsa or guacamole.

What are sausage egg and cheese roll-ups?

These roll-ups take inspiration from the familiar American breakfast combination of meat, eggs and cheese, wrapped in a tortilla for a portable meal. In this version, ground chicken or turkey stands in for sausage, with bell peppers adding colour and a little sweetness.

The filling is cooked before baking, so the oven’s job is to warm everything through and brown the tortillas. Tightly folding the tortillas helps keep the filling together when you slice or serve them.

Nutrition and macros by portion

The nutrition label shows one serving as written: 320 calories, 20g protein, 29g carbs, 16g fat.

The tortillas and eggs provide much of the carbohydrate, while the cheddar and cooking ingredients contribute fat; the poultry, eggs and cheese supply protein. Pair a roll-up with fruit or vegetables for a more varied plate.

Choosing the filling

Ground poultry: Chicken or turkey both work; cook it until browned before it goes into the tortillas. Lean mince keeps the filling from becoming too greasy.

Cheddar and peppers: Shredded cheddar melts readily around the filling, while diced peppers add a fresh, sweet contrast. Keep the pepper pieces small so the roll-ups are easier to wrap.

Scrambling the eggs

Whisk the eggs before they reach the pan so the whites and yolks are evenly combined. Stir gently as they cook and take them off the heat once fluffy; they will warm again in the oven.

The method mentions seasoning both the meat and eggs with salt and pepper, but does not divide the listed amounts between them. Add the seasonings judiciously to avoid making the filling too salty.

Rolling without spills

Filling level: Keep the ingredients in a compact line rather than spreading them to the tortilla edges. Overfilling makes it harder to fold the sides in securely.

Seam position: Fold the sides over the filling, roll firmly, then place each tortilla seam-side down on the tray. This helps the roll hold its shape as it bakes.

Checking the bake

Bake at 190°C (375°F) for 15–20 minutes, watching for a golden exterior. The filling is already cooked, so use the colour and warmth of the tortilla as your main cues rather than baking for longer than needed.

Let the roll-ups rest briefly before cutting. A short pause makes them easier to slice and gives the melted cheese a moment to settle.

Serving ideas

Serve the roll-ups warm with salsa or guacamole, as suggested in the method; hot sauce is another optional accompaniment from the ingredient list. Fresh fruit or a simple green salad can round out the meal.

For brunch, slice the rolls into smaller pieces for sharing. For a quick breakfast, keep them whole and wrap one to take along.

Recipe notes & tips

• Dice the bell peppers finely so they distribute evenly through the filling.
• Cook the poultry in an even layer, breaking it up as it browns.
• Use a non-stick pan for the eggs to help keep the scramble fluffy.
• Arrange the filling in the centre of each tortilla, leaving room to fold in the sides.
• Place the tortillas seam-side down to help them stay closed in the oven.

Variations

• Add spice: Mix a little hot sauce into the eggs or serve it at the table.
• Change the cheese: Use another good-melting cheese in place of cheddar.
• Add vegetables: Include finely diced onion alongside the bell peppers.
• Use breakfast sausage: Swap in cooked sausage meat for the ground poultry.
• Make them meat-free: Replace the poultry with extra peppers and a suitable cooked filling.

Common mistakes to avoid

• Overfilling tortillas: Keep the filling compact so the sides can fold over securely.
• Loose rolling: Roll firmly and set each tortilla seam-side down on the tray.
• Overcooking the eggs: Stop when they are fluffy, since they heat again in the oven.
• Skipping the browning: Cook the poultry until browned before assembling the roll-ups.
• Slicing straight away: Let the roll-ups cool slightly so the filling settles.

How to store

Refrigerate cooled roll-ups in an airtight container and eat within 3 days. Reheat in the oven until hot throughout, or use a microwave for a quicker option; the tortillas may be softer after microwaving.

Frequently asked questions