Craving sausage rolls? Well, now you can enjoy one (or two) totally SYN FREE when using your healthy extra B choice.
These sausage rolls are made with simple ingredients you can buy wherever you are and because these just use whole wheat/wholemeal bread you don't have to worry about it being removed from the healthy extra B list.
My kids love sausage rolls, and I often make them for them, as they are super handy for putting in their lunch boxes the next day. The only trouble is, they are hard to resist and all that pastry is never great syn wise on Slimming World.
I've already made a healthier version, such as these Sweet Potato Sausage Rolls and they are rather yummy and a great alternative for those who need to avoid gluten.
However they are not syn free and I really wanted to create a Syn Free Sausage Rolls recipe, as I know how much you all love a syn free recipe.
I have had this idea floating around in my head for a while but kept forgetting to get all the ingredients in to make them, until today of course.
Firstly, can I just say these taste absolutely amazing, you will not be disappointed.
To get the pastry, I just use regular 100% whole wheat (wholemeal) bread. You need a regular loaf, because we are removing the crusts, and once the crusts are removed, 2 slices are just under 60g which is your HEb, if you use 2 slices of a small loaf, you are going to be doing yourself out of some of your healthy extra b allowance, and we don't want to lose out there right?
For the sausage centre, we are making the sausage ourselves. If you can get extra lean ground pork (which is less than 5% fat), then of course you can use that, it's pretty impossible to get here in Canada, occasionally I can get some in the US, but I have now just started making my own using a lean cut of pork shoulder and it is super easy and tastes amazing.
Pork shoulder is a tasty cut of pork and can be pretty budget friendly too. I buy it when on offer, remove all visible fat and then I just add it to the food processor bowl of my Nutri Ninja Food Processor with Auto IQ technology to grind down into mince. It makes a much better sausage too, extra lean pork can tend to be really dry, and so I prefer making my own using this cut of pork.
You don't need the same food processor as above, any good food processor should work. Once all ground, you then have the main part of your sausage meat prepared.
Next part is seasoning and onion, I love to add some softened onions to the mix, as it really adds to the flavour.
A neat trick I use for softening the onion is after the initial sauteing in spray oil, I start adding a little bit of chicken stock and reduce it down, before adding a little bit more, keep doing this until the onions are lovely and soft and have a beautiful golden yellow colour.
Then you can add this to the ground pork shoulder along with the sausage, ground sage, paprika and a must - some sea salt.
Next, is rolling in the bread "pastry" (of course it's not going to be exactly like pastry, but it's a good enough substitute for an syn free sausage roll. First, grab the slices of bread you previously removed the crusts from and ensure you roll them really flat with a wooden rolling pin. This is really important, if you don't roll them flat enough they won't get that lovely crispy exterior.
Get a little bit of the sausage mixture and add in a line down one side. Brush the other side with a little beaten egg, and then you can slowly roll up nice and tight, making sure there is none of the sausage mixture sticking out in any areas.
You add the meat mixture raw, not cooked, as the last thing you want is dry overcooked sausage. The sausage will cook as the whole sausage roll bakes in the oven.
Using a sharp knife, I then score the top of the sausage rolls with 3 lines.
All that is left to do, is brush over the top with the remaining egg mixture and bake in the oven until golden.
If you love ketchup and want to save on some more syns, check out this yummy Low Syn/Low Sugar Ketchup. It's great for a dip for the sausage rolls, as we all love a bit of ketchup right?
The best part of all, these are perfect for freezing, so make a batch, add some to the freezer and grab as and when you fancy a sausage roll.
What Kitchen Items do I need to make these Syn Free Sausage Rolls?
HOW TO MAKE SYN FREE SAUSAGE ROLLS
Syn Free Sausage Rolls
This recipe is dairy free, Slimming World and Weight Watchers friendlyExtra Easy - 1 HEb per serving (2 sausage rolls)Original/SP - 1 HEb per serving (2 sausage rolls)WW Smart Points - 6
Ingredients
- 450g (1lb) of pork shoulder (all fat removed) or use extra lean ground pork
- 1 onion, quartered and thinly sliced
- ½ tsp of paprika
- ½ tsp of ground sage
- ½ tsp of sea salt (can add more if you prefer, but I find this to be enough)
- 1 egg, beaten
- 8 slices of regular sliced 100% whole wheat (wholemeal) bread (4xHEb)
- chicken stock (approx ½ cup/120ml)
- Spray oil and sea salt
Instructions
- Add pork to a food processor and pulse several times until finely ground.
- Carefully remove crusts from bread, 2 slices should then be no more than 60g (2oz). Roll the bread really thin with a rolling pin (this is important for that crisp golden look) and set aside.
- Spray a frying pan over a medium-high heat with spray oil
- Add the onion and fry for 1-2 mins
- Slowly add in a little stock and keep reducing down, do this until the onions are softened and a lovely golden yellow. Approx 5 mins. Allow to cool slightly.
- Preheat oven to 210c/420f
- Line a baking tray with parchment paper
- Spray with spray oil
- Add the slices of bread to the tray.
- Add the onion to the ground pork, along with the paprika, salt and ground sage, mix to combine.
- Add a small part of the raw sausage mixture to one side of a slice of bread, in a rough sausage shape.
- Brush the other end of the bread with egg.
- Carefully roll up into a sausage roll, so it is sealed tightly.
- Score the top with a sharp knife and brush over the top with beaten egg.
- Repeat with the other slices of bread. So you have 8 sausage rolls.
- To get the bread really crispy, you can also give a little spray of cooking oil spray to the top and a pinch of sea salt.
- Bake in the oven for approx 20-25 mins until lovely and golden in colour and sausage is cooked through.
- Serve hot or cold with your choice of sides.
Notes
Nutritional information is an estimate and is to be used for informational purposes only.
Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. Also, double-check syn values of synned ingredients as different brands can vary.
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Nutrition Information
Yield 4 Serving Size 2 sausage rollsAmount Per Serving Calories 320Total Fat 6.5gSaturated Fat 2.8gCholesterol 136mgSodium 482mgCarbohydrates 22.1gFiber 3.5gSugar 2.6gProtein 42.2g
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Nutritional information is an estimate and is to be used for informational purposes only
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Simple and tasty recipe kids loved them too
Delicious
Really tasty and very filling and equally important so easy to make
Made these last night, very good, took some to share with work and they loved them too
Really good recipe Siobhan! Especially dipped in sweet chilli sauce for lunch! Good hot or cold.
Great little recipe. Easy to make and they do freeze well.
Really tasty - even hubby loves them. Thank you for a fab recipe that keeps me on track with my Slimming World journey
Can't u just use 3 slices of kingsmill wholemeal crustless. 3 slices is a he b
These tasted amazing. Well worth using the pork shoulder and making your own pork mince , ive never done that before it's a great idea, and the cut just tasted so much better than any pork mince I have ever bought. Thanks for another amazing recipe.
You sure can
The wife made these for dinner for the family (and kids) and then I took some cold for my night shift. I am on the road a lot and I don't always have heating facilities, these were great hot or cold. A must try!!
I made these for myself and my partner had some that were left for his nightshift working snack. I had make them again for the whole nightshift staff as they were so lovely! A must have and so easy to make.
Ahhh this is great to hear, so happy they went down well.
Do you think it would work making these with quorn sausage or something like that?
What is the syn value in these please if I use 5% pork mince and 2 slices of whole meal bread please?
Hi Anita, if you use less than 5% pork mince and the bread as your Healthy Extra B choice, then these are syn free 🙂
I know these can be frozen but do I freeze before or after they have been cooked?
Hi Bea, I freeze after cooking and then just pop in the oven from frozen till heated through.
I was really disappointed sorry. I feared this would taste like pork mince on toast and it genuinely did. Cost me £4 to make too. I don’t know why people are leaving such glowing reviews. It’s better to manage people’s expectations by being honest and saying that it doesn’t taste like a sausage roll but for no syns it’s not going to but it makes a change. Reading the 5 star reviews I though it must genuinely taste close to the real thing but no.
Did you use the pork shoulder? You get a much better result for the sausage if you do, pork mince is generally pretty dry. If you use the pork shoulder and make sure you add all the mix in's as per the recipe, it is just like sausage. The bread is never going to be pastry, but so long as you roll really thin and do a good enough egg wash it comes out crisp enough to be a good low syn substitute for sausage rolls. Mine have never ever tasted like pork mince on toast. So definitely something not right there. 🙂
I made these last night, and I really doubted they would taste nice. I’m happy to say I was wrong. I rolled the bread as thinly as I could, added a good pinch of sage and plenty of sea salt and black pepper to low fat pork mince. I brushed really well with egg and I was very pleasantly surprised with the result. It’s not like having pastry, because it isn’t pastry. It was a nice taste and texture and I will be making them again. Thank you the recipe .
So glad you enjoyed these Gail. Indeed it isn't pastry, but for a syn free option and when made correctly, they are a great substitute, my kids really love them.
Made these for this morning's Slimming World group taster session. Everybody loved them as did my husband Tasty & easy. Definitely make them again!
So glad to hear they were a hit at your taster session. Thank you so much for commenting.
Hi thwere
This is my frist time making these can you freeze them as i am living on my own AND COOK FOR myself can u please let m,e know thanks
Hi Louise, yes you can freeze these.
Do you think these would work using a Heck chicken sausage?
Just make sure you add the sausage raw, otherwise they could end up a little dry.
Made the Sausage rolls today, I must say it's been in my list to do these for a long time but I wasn't sure about the bread instead of pastry. Well I finally made them. Oh my goodness, they are so tasty and the bread instead if pastry? Probably best sausage rolls I have tasted. Thumbs up for the bread. Should've made them sooner. Game changer. Thank you Siobahn . 5 star
Yum. Yummy yummy yummy yum yum.
Thank you!