Sausage Rolls
Each Sausage Roll contains 7g protein and 137 calories — a controlled-portion appetizer that works for macro tracking without derailing your targets. These 20 servings prep quickly on the stovetop, giving you pre-portioned bites for social meals or pre-workout snacks. Perfect for athletes who want to stay in a deficit while eating alongside others.
Ingredients
- •Bacon(198g)
- •Garlic(120g)
- •Yellow Onion
- •Carrots
- •Celery(400g)
- •Fennel Seeds, Dried(5g)
- •Ground Pork(227g)
Regular ground pork is typically 70/30. Look for lean if available.
- •80/20 Ground Beef(227g)
- •Bread Crumbs, Panko, Dry(120g)
- •Egg, Whole, Large
- •BBQ Sauce(30g)
- •Worcestershire Sauce(15g)
Lea & Perrins is the standard. A little goes a long way.
- •Parsley, Fresh(15g)
- •3/4 teaspoon salt
- •1 pinch cracked pepper
- •Puff Pastry Dough, Frozen, Thawed
- •Egg, Whole, Large
Instructions
- 1Fry bacon in a skillet over medium-high heat for 2-3 minutes until just starting to crisp and bacon releases grease. Add onion, celery and carrot to the pan, sauté for 2 minutes or until veggies have softened. Sauté the garlic until fragrant (about 30 seconds).Transfer to bowl and let mixture cool for 10 minutes.
- 2Add remaining FILLING ingredients to the bowl and mix well using your hands.
- 3Lightly flour a work bench. Cut one pastry sheet in half and lay one half down in front of you.
- 4Spoon 1/5th of the filling down the middle of the sheet and press/shape into a compact log.
- 5Brush edge of pastry with egg then roll up. Lightly press/seal on the edge with egg wash and arrange seam-side down.
- 6Preheat oven to 350°F (180°C). Line 2 baking sheets with parchment paper, or lightly grease with nonstick cooking oil spray.
- 7Slice each log into four equal pieces for party-sized sausage rolls, or two pieces for long full-sized sausage rolls. Brush the tops with egg wash.
- 8Arrange rolls on baking sheets and bake for 30-35 minutes, rotating baking sheets around halfway through cook time to ensure they bake evenly. The pastry should be crispy and golden brown.
- 9Let cool to the touch. Serve hot (or warm) with ketchup/tomato sauce.
Nutrition — Per Serving
137
calories
7g
protein
9g
fat
- Carbohydrates
- 8g
- Saturated fat
- 3.1g
- Sodium
- 175 mg
- Dietary fiber
- 0.8g
20 servings per batch · ~68g each
Macro data sourced from USDA FoodData Central
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How much protein does Sausage Rolls have per serving?
Each serving contains 7g of protein and 137 calories with 9g fat and 8g carbs. At this macro profile, these function as a low-protein appetizer or snack rather than a meal component.
How long does Sausage Rolls take to prep and how many servings?
Sausage Rolls are quick prep and batch into 20 servings, making them one of the highest-yield recipes on PrepForge. You can prepare a large batch once and portion them for convenient grab-and-go snacking throughout the week.
Is Sausage Rolls good for fat loss?
At 137 calories and 7g protein per roll, these work well as a portion-controlled snack during a fat loss phase if you eat 1-2 at a time. The low calorie count makes them easier to fit into a deficit compared to other sausage recipes.
