
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 the bacon in a large skillet over medium-high heat for 2–3 minutes until just starting to crisp and releasing grease. Add the onion, celery, and carrots to the pan, sauté for 2 minutes until the vegetables have softened. Add the fresh garlic and sauté for about 30 seconds until fragrant. Transfer the mixture to a large bowl and let cool for 10 minutes.
- 2Add the ground pork, ground beef, panko bread crumbs, one large egg, BBQ sauce, Worcestershire sauce, fennel seeds, and fresh parsley to the cooled vegetable mixture. Mix together thoroughly using your hands until evenly combined.
- 3Preheat your oven to 350°F (180°C). Line two baking sheets with parchment paper or lightly grease with nonstick cooking spray.
- 4Lightly flour a work bench. Cut the puff pastry dough sheets in half, and working with one half at a time, spoon 1/5th of the filling down the middle of each sheet and press it into a compact log shape.
- 5Brush the edge of each pastry sheet with beaten egg, then roll up tightly sealing the edge with additional egg wash. Arrange seam-side down on your work surface.
- 6Slice each log into four equal pieces for party-sized rolls, or two pieces for full-sized rolls. Brush the tops with egg wash.
- 7Arrange the rolls on the prepared baking sheets and bake for 30–35 minutes, rotating the sheets halfway through, until the pastry is crispy and golden brown.
- 8Divide the sausage rolls evenly into airtight containers while still warm. Let cool to room temperature before sealing and refrigerating for meal prep storage. Reheat gently before serving.
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.
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