High-Protein Sausage Cheese Pinwheels
High-Protein Sausage Cheese Pinwheels
Low-carb dough rolled with sausage and cheese — high protein, low carb, and ready in 35 minutes
These high-protein sausage cheese pinwheels use a mozzarella almond-flour dough instead of puff pastry. Cooked sausage and cheese get rolled inside, sliced, and baked until golden. Three pinwheels deliver 20 g of protein and only 4 g net carbs.
High protein, low carb, and perfect as a snack or breakfast plate.
Why you’ll love these pinwheels
- 20g protein per 3 pinwheels
- Only 4g net carbs
- No puff pastry
- Ready in about 35 minutes
- Golden edges with a cheesy swirl
- Great warm or at room temperature
Health notes
- High protein: Sausage, mozzarella dough, and extra cheese add staying power.
- Low carb: Almond flour replaces wheat pastry.
- Party-size: Easy to bake a full tray.
- Make-ahead: Slice the log and bake when you need them.
Key element — chill the log before slicing
A 10-minute chill firms the dough so the pinwheels keep their swirl instead of squashing under the knife.
Ingredients
Dough
- 1½ cups shredded mozzarella
- 2 oz (56g) cream cheese
- ¾ cup almond flour
- 1 large egg
- ½ tsp baking powder
- Pinch of salt
Filling (makes 12 pinwheels)
- 8 oz (226g) breakfast sausage, cooked and crumbled
- ¾ cup shredded mozzarella or cheddar
- Optional: ½ tsp Italian seasoning or black pepper
Swaps
- Higher protein: Use lean turkey sausage and extra mozzarella.
- Spicy: Use hot sausage and a pinch of cayenne.
- Jalapeño: Add minced jalapeño to the filling.
- Pizza style: Add a thin smear of sugar-free pizza sauce before rolling.
Instructions
| 1 | Cook the sausage and preheat. Heat the oven to 375°F (190°C). Brown the sausage, drain well, and let it cool. Line a baking sheet with parchment. |
| 2 | Make the dough. Melt mozzarella and cream cheese until stretchy. Mix in almond flour, egg, baking powder, and salt until a soft dough forms. Knead briefly while warm. |
| 3 | Roll and fill. Place the dough between two sheets of parchment and roll into a rectangle about 10×8 inches. Sprinkle sausage and cheese evenly, leaving a ½-inch border. Roll up tightly from the long side. |
| 4 | Slice and bake. Chill the log 10 minutes. Cut into 12 pinwheels, set them cut-side up, and bake 13–16 minutes until golden. Rest 5 minutes before serving. |
Pro tips
- Work the dough while the cheese is still warm so it mixes smoothly.
- Drain the sausage well or the dough gets soggy.
- A sharp knife or unflavored dental floss makes cleaner slices.
- If the dough sticks, dust the parchment with a little almond flour.
- Bake until the edges brown — pale pinwheels taste doughy.
Nutrition
| Nutrient | Per 3 pinwheels |
|---|---|
| Calories | 250 |
| Protein | 20g |
| Net carbohydrates | 4g |
| Total carbohydrates | 6g |
| Fiber | 2g |
| Total fat | 17g |
| Sodium | 520mg |
Estimates based on mozzarella dough, breakfast sausage, and cheese, divided into 4 servings of 3 pinwheels. Exact numbers vary with sausage brand.
Variations
Everything bagel
Brush the tops with egg and sprinkle everything seasoning before baking.
Pepperoni
Swap half the sausage for chopped pepperoni.
Breakfast plate
Serve with scrambled eggs.
Mini bites
Cut thinner slices and bake 10–12 minutes.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Reheat in the oven or air fryer |
| Freezer | Up to 2 months | Freeze sliced, bake from frozen + 3 minutes |
| Unbaked log | 1 day | Wrap and chill, then slice |
FAQ
Test your knowledge
5 quick questions about these sausage cheese pinwheels
1. Protein per 3 pinwheels?
2. Net carbs per 3 pinwheels?
3. Why chill the log before slicing?
4. About how long does this take?
5. Best way to store leftovers?
