Sometimes I do like a sausage roll for lunch or a snack however I always end up having that “dirty” feeling after eating one, due to how greasy it is.

I decided to make my own sausage rolls replacing the fatty pork with lean chicken breast sausages from Musclefood to give it a protein boost instead of the fat.

All I need to do is take the sausage skin off and place the chicken meat in a food processor, chop two cloves of garlic (or whatever you fancy) and throw them in with the chicken meat. Add 50ml of water and then blend them all together.

For the puff pasty I use 1 sheet of “Jus Rol Puff Pastry Ready Rolled” and cut the long length of the sheet into two, and spread the chicken sausage meat into one side on the puff pastry sheet.

Then repeat the same with the other puff pastry sheet so that both sheets have the same amount of chicken meat, and brush the other side with a beaten egg then roll the puff pasty sheet and then coat it with the egg again.

Spray a baking tray in olive oil, I use Fry light 1 cal extra virgin Olive Oil cooking spray, turnover the sausage roll and place it the tray and coat the top with some beaten egg and then cut a few lines on the sausage roll with a knife and place in the over for 30-40 minutes at 200°C

Once the Sausage rolls are cooked, cut them into three pieces per roll, which should give you six servings. Then enjoy! I usually like to dip them in tomato sauce. This is a good healthy alternative Sausage rolls that are high in Protein and low in fat.

Nutrition info per Sausage Roll

Energy (Kcal)           241

Protein                      15

Carbohydrate            29

Fat                             8


  • One pack of Musclefood’s Chicken Breast Sausages (454g) or any other Chicken breast meat (400-500g)
  • Two sheets of Jus Rol Puff Pastry Ready Rolled or any other ready rolled puff pastry
  • 1 Garlic or whatever seasonings you would like with the chicken meat
  • 50ml of Water
  • 1 Egg
  • Any brand of cooking spray

Leave a Reply

Your email address will not be published. Required fields are marked *