High-Protein Baked Roll-Up

By Evette on Jan 16, 2025

Looking for a high-protein, low-carb breakfast made with simple, wholesome ingredients? This High-Protein Baked Roll-Up is the perfect way to start your morning! It features baked eggs, lean turkey, cheddar cheese, and sautéed spinach with onion, all rolled into a deliciously satisfying bite. A creamy Greek yogurt-avocado sauce with a hint of lime adds richness and brightness, while chives bring a fresh, herby touch.

This dish is ideal for building muscle, staying full longer, and maintaining steady energy throughout the day. Plus, it’s quick to make and easy to customize!

Why You’ll Love This High-Protein Baked Roll-Up

• Simple & Wholesome Ingredients: No unnecessary additives, just real food.

• High in Protein: This meal fuels your body and keeps you full.

• Gluten-Free & Low-Carb: A great option for those avoiding gluten or reducing carbs.

• Quick & Easy: Ready in under 30 minutes with minimal prep!

• Nutrient-Dense: Packed with vitamins, minerals, and healthy fats from eggs, turkey, spinach, and avocado.

• Customizable: Easily swap ingredients to fit your dietary preferences.

What’s in High-Protein Baked Roll-Up?

This dish is packed with wholesome, nutrient-dense ingredients that work together to create a flavorful and satisfying breakfast. Let’s take a closer look at each component:

1. Pasture-Raised Organic Eggs

Eggs are a fantastic source of high-quality protein, containing all nine essential amino acids. Pasture-raised organic eggs are especially beneficial as they come from chickens that roam outdoors and eat a natural diet, resulting in eggs higher in omega-3s and vitamins. Eggs are also rich in choline, which supports brain function, and B vitamins that are vital for energy metabolism.

2. Antibiotic-Free Organic Turkey

Turkey is a lean source of protein that helps build muscle, repair tissue, and keep you feeling full longer. It’s also a great source of B vitamins (especially niacin and B6), which help in the production of energy and red blood cells. Antibiotic-free organic turkey ensures that you’re avoiding harmful chemicals and preservatives, so you’re getting clean, nutritious protein to fuel your day.

3. Shredded Cheddar Cheese

Cheddar cheese provides a rich, creamy texture while contributing a good amount of calcium, which is essential for healthy bones and teeth. It also offers vitamin A, which is necessary for maintaining healthy skin and vision. While cheese does contain saturated fats, it can be part of a balanced diet when enjoyed in moderation.

4. Organic Spinach

This leafy green is low in calories but high in iron, vitamin K, and vitamin C, making it an excellent addition to support bone health, immune function, and energy production. Spinach is also packed with antioxidants, such as lutein, which promote eye health and help protect against oxidative stress.

5. Organic Onion

Onions contain sulfur compounds that have been shown to have anti-inflammatory effects and may promote heart health. They are also a good source of fiber, which aids digestion, and vitamin C, which supports the immune system. Onions also contain prebiotics, which promote the growth of beneficial gut bacteria.

6. Ghee

Ghee, or clarified butter, is a nutrient-rich fat that has been used in traditional Ayurvedic medicine for centuries. It’s rich in butyrate, a short-chain fatty acid that has been linked to improved gut health and reduced inflammation. Ghee is also a great source of healthy fats and fat-soluble vitamins (A, D, E, and K). Because it’s clarified, it is lactose- and casein-free, making it suitable for those with dairy sensitivities.

7. Greek Yogurt

Greek yogurt is packed with protein and probiotics, which support gut health and digestion. The probiotics help balance the good bacteria in the gut, aiding in digestion and boosting immunity. Greek yogurt is also high in calcium, which contributes to strong bones and teeth.

8. Organic Avocado

Avocados are a superfood loaded with heart-healthy monounsaturated fats that can help lower bad cholesterol levels. They also contain fiber, which aids digestion and supports weight management, and are rich in potassium, an essential mineral that helps regulate blood pressure. Additionally, the healthy fats in avocado help your body absorb fat-soluble vitamins like A, D, E, and K.

9. Lime

Lime adds a zesty kick to the sauce while providing a hefty dose of vitamin C, an essential nutrient for immune function, skin health, and collagen production. Lime’s natural antioxidants also help neutralize free radicals, protecting the body from oxidative stress.

10. Dried Chives

Chives are a mild, onion-flavored herb that adds a burst of flavor and color to your roll-up. They are rich in vitamin K, which plays a role in bone health and blood clotting. Chives also contain vitamin C, along with antioxidants that help boost your immune system and reduce inflammation.

Note: I use organic ingredients, but it’s not required. Feel free to use what works best for you!

Health Benefits of High-Protein Baked Roll-Up

This High-Protein Baked Roll-Up offers more than just a delicious meal—it’s packed with key nutrients that support various aspects of your health:

• Muscle Repair & Growth:

The combination of high-quality protein from eggs and turkey helps promote muscle repair and growth, making it an excellent option for those engaging in physical activity or looking to build lean muscle.

• Bone Health:

With a powerful blend of calcium from cheese, vitamin K from spinach, and potassium from avocado, this dish supports strong bones and teeth. Bone density is crucial as we age, and these nutrients work together to keep your skeletal system healthy.

• Healthy Fats for Heart Health:

Avocado and ghee provide heart-healthy monounsaturated fats that help lower bad cholesterol (LDL) and raise good cholesterol (HDL). These fats are beneficial for heart function and may help reduce the risk of cardiovascular disease.

• Digestive Health:

The fiber in spinach, avocado, and Greek yogurt, along with the prebiotics in onions, supports healthy digestion. This dish helps maintain regular bowel movements and improves overall gut health by promoting beneficial bacteria growth.

• Energy & Vitality:

Thanks to the B vitamins in eggs, turkey, and onions, this meal provides sustained energy throughout the day. These vitamins are key players in your body’s energy production, helping you feel alert and energized.

• Immune System Support:

Packed with vitamin C from lime, spinach, and chives, this dish helps boost your immune system, making it easier for your body to fight off infections and stay healthy, especially during cold and flu season.

Serving Suggestions

For a complete and balanced breakfast, pair your Roll-Up with:

• A side of organic berries – Fresh blueberries, raspberries, or strawberries are rich in antioxidants and add a touch of sweetness while helping your body fight oxidative stress.

• Sprouted grain toast with butter – Choose a hearty, fiber-rich sprouted grain bread topped with a little butter for a satisfying, nutrient-dense side that complements the protein in your roll-up.

Storage Tips

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan over low heat or in the microwave for 20-30 seconds.

• Freezing: Not recommended, as eggs can become rubbery when thawed.

• Make-Ahead Tip: You can prep the egg and turkey roll, store it in the fridge, and add toppings fresh when ready to eat!

Ingredient Substitutions & Variations

Want to switch things up? Here are some great substitutions and variations:

• Dairy-Free: Swap cheddar cheese for a dairy-free alternative or omit it. Use coconut yogurt instead of Greek yogurt.

• Vegetarian Option: Replace turkey with smoked tofu or sautéed mushrooms.

• Low-Fat Version: Use egg whites instead of whole eggs.

• Extra Protein: Add cottage cheese to the Greek yogurt-avocado sauce for a protein boost.

• Spicy Twist: Add a dash of cayenne pepper or hot sauce for some heat.

• Herb Swap: Instead of chives, try fresh parsley or green onions.

Common Mistakes to Avoid

• Overbaking the Eggs: If you bake the eggs for too long, they may become dry and rubbery. Stick to the 10-minute mark and check for doneness.

• Not Sautéing the Spinach & Onions Properly: Make sure the onions are softened and the spinach is wilted before adding them to the roll-up for the best texture and flavor.

• Using Too Much Filling: Overloading the roll-up can make it hard to roll properly. Stick to the ingredient amounts for the best results.

• Skipping the Sauce: The Greek yogurt-avocado-lime sauce adds essential moisture and flavor. Don’t leave it out!

Frequently Asked Questions (FAQ)

Can I make this recipe ahead of time?

Yes! You can bake the eggs, sauté the veggies, and cook the turkey in advance. Store them separately and assemble fresh for the best texture.

What’s the best way to reheat this roll-up?

The best way is to reheat it in a skillet over low heat for 2-3 minutes. You can also use a microwave for 20-30 seconds, but it may slightly change the texture.

Can I use different meats?

Absolutely! This works great with chicken breast, ham, or even smoked salmon for variety.

Can I use egg whites instead of whole eggs?

Yes! You can use 3-4 egg whites instead of whole eggs.

High-Protein Baked Roll-Up

Looking for a high-protein, low-carb breakfast made with simple, wholesome ingredients? This High-Protein Baked Roll-Up is the perfect way to start your morning! It features baked eggs, lean turkey, cheddar cheese, and sautéed spinach with onion, all rolled into a deliciously satisfying bite. A creamy Greek yogurt-avocado sauce with a hint of lime adds richness and brightness, while chives bring a fresh, herby touch.

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 1

Ingredients:

Instructions:

1. Preheat Oven:

Preheat your oven to 375°F (190°C).

2. Prepare the Baked Egg:

Crack 2 eggs into a bowl, add salt, pepper, paprika, and thyme. Whisk together. Line a small baking sheet or pan with parchment paper (no need to grease). Pour the egg mixture into the pan and bake for 10 minutes, or until the egg is set and fully cooked.

3. Sauté Spinach and Onion:

While the egg bakes, heat ghee in a pan over medium heat. Add the diced onion and sauté for about 2 minutes. Add the spinach and cook for another 1-2 minutes, until the spinach is wilted and the onions are soft. Remove from heat.

4. Golden Turkey: After removing the spinach and onion from the pan, add the turkey slices. Let the turkey cook for 2-3 minutes, or until slightly golden. Remove from the pan and set aside.

5. Prepare the Greek Yogurt-Avocado Sauce:

In a small bowl, mash half an avocado and mix it with Greek yogurt. Stir until smooth.

6. Add Cheese:

Once the eggs have baked for 10 minutes, remove from the oven. Sprinkle the shredded cheddar cheese on top of the eggs and return the pan to the oven. Bake for another 1-2 minutes, or until the cheese has melted.

7. Assemble the Roll-Up:

Once the cheese is melted, spread the Greek yogurt-avocado sauce evenly on top of the baked egg. Add the sautéed spinach and onions, followed by the golden turkey slices. Carefully roll the egg and filling into a tight roll.

8. Top with Chives:

Once rolled, sprinkle dried chives on top for extra flavor and garnish.

9. Serve:

Slice if desired, and enjoy your delicious, savory breakfast roll-up!

Nutritional Breakdown (Per Serving)

• Calories: ~480

• Fat: ~30g

• Protein: ~45g

• Carbs: ~10g

• Fiber: ~5g

• Sugar: ~3g

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High-Protein Baked Roll-Up

High-Protein Baked Roll-Up

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