Healthy “Hidden Veggie” Sausage Roll Recipe
Sausage rolls are always a hit with both kids and adults but store-bought ones can be full of fat and not the healthiest option. Cue this DELICIOUS homemade Sausage Roll recipe from the 28 Day Weight Loss Challenge, which is not only low-calorie, it is full of hidden veggies that will trick the fussiest of eaters! They won’t even know they’re there!
So Easy to Make
With just a handful of staple ingredients, you can whip up a batch of these sausages rolls in around 15 minutes! They make the perfect snack that you can store in the fridge or freezer.
What you need
Lean beef mince, veggies, cheese and tomato passata make up the filling of your sausage rolls all wrapped up in layered light filo pastry.
Top Tips for the Perfect Sausage Rolls
- To avoid watery sausage rolls squeeze out your grated vegetables before making the mixture.
- Brush the tops of your sausage rolls with whisked egg or milk to make them extra crispy and brown when cooking.
- You can cook these in the air fryer – 10 minutes at 185 degrees
- Add any veggies you have on hand.
- Light puff pastry works well if you don’t want to fiddle with filo.
|Prep Time||15 mins|
|Cook Time||30 mins|
- 250 g lean beef mince
- 1/2 brown onion chopped
- 1 medium carrot grated
- 1 small zucchini grated, excess moisture remove
- 1/1/2 tbsp tomato passata
- 1/3 cup reduced-fat cheddar cheese grated
- 6 sheets filo pastry
- cooking oil spray
- Preheat oven to 200C and line two trays with baking paper. Squeeze out any excess liquid from the zucchini. Grate the cheese.
- Heat a non-stick frypan over medium heat and lightly spray with cooking oil. Add onion and cook for 3-4 minutes until translucent. Remove from heat and allow to cool.
- When onion has cooled, place in a bowl and combine with mince, grated carrot, zucchini, passata and grated cheese. Combine well with hands.
- Take one sheet of filo, spray with cooking spray and place another sheet of filo on top. Repeat this process until you have 3 double sheets of pastry.
- Carefully cut each double sheet of filo widthwise to form 4 even rectangles per double sheet. You should end up with 12 long rectangles of pastry.
- Place some of the meat filling at the end of each of the pastry rectangles and roll up to enclose. Spray each roll lightly with cooking oil to help seal. Cut each of the rectangle rolls in half to form 24 rolls in total.
- Place the sausage rolls on prepared baking trays and cook for 20-25 minutes. They should be golden when cooked. Some liquid may come out of the rolls during cooking. If required turn the rolls over and bake for a further 5 – 10 minutes to crisp up the bottoms.
- Makes 24 sausage rolls, 4 rolls is 1 serve.
- 124 calories per serve (4 sausage rolls is 1 serve)
- Protien 12.0g
- Fibre 2.0g
- Total Fat 4.0g
- Saturated Fat 2.0g
- Carbohydrates 10.0g
- Total Sugar 2.0g
- Free Sugar 2.0g
Watch how to make them here
Hungry for more? 5 sneaky ways to tempt fussy eaters with veggies
Here are some great ideas from our Healthy Kids Cookbook which are sure to tempt even the pickiest of little people.
1. Using chopped mushrooms as a pizza topping
If you let the kids make their own pizzas, they might be encouraged to try a new vegetable if given the freedom to make the choice.
This is a great option when there are a few kids over for dinner. It works especially well if some of the kids are fans of olives or capsicum – this way the fussier eater in the group will see the other kids putting the veggies on their pizza and might follow suit.
2. Placing grated carrot onto a cheese sandwich
If your little one wants the same old sandwich every day, you could try adding something new and see if they will be happy to try it.
Try to choose something you know they might like, and see if they enjoy the different texture or style that you use to present it. For instance if your child sometimes eats steamed carrots at dinner but won’t touch carrot sticks for morning tea – you could try adding grated carrot to their favourite sandwich.
3. Adding kidney beans to a quesadilla
Many kids like Mexican style foods such as nachos (see our Portable Nachos at the top of the page) or quesadillas.
You could see if they would be happy to try one of their favourites with something new added. This might be avocado or kidney beans on a quesadilla, or some finely diced capsicum in their nachos.
Get the recipe in our Healthy Kids Cookbook.
4. Make a Healthy Kids Smoothie
Use our Healthy Kids Smoothie with no added sugar and with 16 added vitamins and minerals – it is a great healthy snack and a great way to get extra nutrition into their diets – knowing there is no added sugar or any nasties. It is also a great chocolate flavour with cocoa so kids LOVE IT! You can buy it here.
5. Mixing some spinach into a corn fritter
Lots of kids like pikelets or pancakes, so corn fritters can be a great option for breakfast, lunch, or for a snack.
You can add all manner of veggies to a fritter – think grated sweet potato and zucchini, finely chopped baby spinach, chopped mushrooms or capsicum, cooked chicken or ham, and even tuna.
Try different combinations and see what the kids are willing to try! highly recommend the sausage rolls recipe!
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