Cheesy frittata and sausage breakfast rolls
By Georgina Taylor (ANutr)
Registered associate nutritionist
Prep Time
15 mins
Servings
4 Servings
Cook Time
25 mins
Difficulty
Easy
These cheesy frittata and sausage breakfast rolls are a simple, protein-rich option for busy mornings when you want something filling and satisfying. Made with a veggie-packed baked frittata and chicken sausages, they’re easy to prep ahead and reheat, making them ideal for meal prep, workdays, or post-workout fuel.
Ingredients
8 Egg
1 Bell pepper, whole
50g Cheddar cheese, grate (can swap for dairy free alternative)
4 florets Brocoli, chop finely
pinch Black pepper
4 total Wholemeal roll
8 total Chicken sausage, cut in half (can use chicken patties)
Method
Step 1
Crack eggs into a bowl and whisk together.
Step 2
Add pepper, broccoli, cheese and black pepper and mix into the egg.
Step 3
Line a square baking tray with parchment paper and pour mixture in.
Step 4
Cook in the oven for 20-25 mins/ until a knife comes out clean.
Step 5
In the meantime, oven cook or fry sausages. Cut sausages in half to sit easier in the roll.
Step 6
Cut the roll in half, place 1/4 of the frittata followed by two sliced in half sausages on one side of the bread roll. Place the other roll slice on top.
Step 7
Hold in the fridge for up to 3 days.
Step 8
If freezing: let the frittata and sausages cool, then lay out some kitchen foil, stack two sliced in half sausages on top of a piece of fritatta on the foil, and wrap tightly and place in the freezer. Consume within 3 months.
Step 9
If defrosting: unwrap the frittata and sausages, and remove foil. Place in the oven or airfryer to defrost and heat up.
Nutritional Information
Per serving:
Energy - 615kcal
Protein - 50g
Carbohydrates - 34g
Fat - 32g
Fibre - 6g
This nutritional information is provided as a helpful estimate. Values may vary depending on the ingredients and portion sizes you use.
