⏱️ Time
- Prep: 5–10 minutes
- Cook: 12–15 minutes
🍽️ Servings
6–8 rolls
🛒 Ingredients
Main 3 Ingredients
- 1 can high-protein crescent roll dough (or make from 100% protein powder + egg + milk, see variation)
- 6–8 breakfast sausages (lean, chicken or turkey)
- 1–2 tbsp low-fat shredded cheese (optional, boosts protein)
Optional Enhancers
- Spices: garlic powder, paprika, pepper
- Sugar-free maple syrup or cinnamon for dessert version
👩🍳 Instructions
1. Preheat Oven
- Preheat oven to 375°F / 190°C
- Line a baking sheet with parchment paper.
2. Prepare Dough
- Unroll crescent roll dough and separate into triangles.
3. Assemble Rolls
- Place a cooked or uncooked breakfast sausage at the wide end of each triangle.
- Sprinkle cheese if using.
- Roll dough over sausage toward the point.
4. Bake
- Place rolls seam-side down on the sheet.
- Bake 12–15 minutes until golden brown.
5. Serve
- Optional: drizzle sugar-free syrup for a dessert twist or serve with eggs for breakfast.
💪 Nutrition (Approx. Per Roll, lean chicken sausage)
- Calories: ~120–150
- Protein: ~12–15 g
- Carbs: ~3–5 g
- Fat: ~6–7 g
(Values depend on dough and sausage choice.)
🔥 Tips
- For extra protein, use egg whites or protein dough instead of traditional crescent dough.
- Can make a low-calorie dessert version by using protein cookie dough and sugar-free syrup.
- These can be made ahead and reheated in the microwave or oven.
✅ Dessert Version
- Replace sausage with protein cookie dough or Greek yogurt dollop
- Sprinkle cinnamon or cocoa
- Bake same way for a 3-ingredient low-calorie dessert
