Sausage rolls are a much-loved party and lunchbox favourite, and this vegetarian version lets you enjoy them a little more often. Made with brown lentils, plenty of hidden vegetables and crisp filo pastry instead of puff, these veggie sausage rolls are simple to make and a genuine hit with the whole family.
Recipe by the Accredited Practising Dietitians at Body Fusion.
Are Sausage Rolls Healthy?
Traditional sausage rolls are usually made with fatty mince and puff pastry, which is why they are often thought of as a ‘sometimes’ food. This homemade version swaps the meat for brown lentils, packs in extra vegetables, and uses filo pastry with a light spray of oil instead of puff. It is a more vegetable-forward way to enjoy a classic, and it fits nicely into a balanced way of eating. As with any food, how it fits your day depends on the rest of your meals and your individual needs.
What Makes This Version Different
- Brown lentils in place of sausage mince, for a plant-based filling
- Hidden vegetables (carrot, mushroom and onion) blended through the mix
- Filo pastry with a light spray of olive oil, instead of puff pastry
- Vegetarian and family-friendly, and easy to make ahead in batches
Ingredients
Makes 6 large rolls (cut smaller for party size). Prep 20 minutes, cook 25 minutes. Ingredient list kept as per the original recipe; sesame seeds added because the method sprinkles them before baking.
- 1 x 400g tin brown lentils, drained and rinsed
- 1 slice grainy bread
- 1 brown onion, chopped
- 1 carrot, grated
- 1 cup brown mushrooms, chopped
- 1/2 bunch chives, chopped
- 1 clove garlic, crushed
- 1 egg, beaten
- 1/2 tsp salt and 1 tsp pepper
- 9 sheets filo pastry
- Olive oil spray
- 1 tbsp milk
- Sesame seeds, to sprinkle
Method
- 1. Preheat the oven to 200C. Line an oven tray with baking paper.
- 2. Add the bread to a food processor and blend until it forms breadcrumbs.
- 3. In a frying pan, cook the onion and garlic for a minute until soft. Add the mushrooms, grated carrot, salt and pepper, and cook for a few minutes more.
- 4. Once the mushroom mixture is soft, remove from the heat and add to a large bowl with the breadcrumbs and lentils. Combine, then mix through the beaten egg and chives.
- 5. Lightly spray 2 to 3 filo sheets with oil (keep the remaining sheets under a clean, damp tea towel). Spoon a third of the filling along the middle of the layered filo and roll to enclose. Seal the edge with a little milk.
- 6. Cut into two even lengths and place on the baking tray. Repeat twice more to make 6 rolls in total.
- 7. Sprinkle with sesame seeds. Bake for 25 minutes, or until golden and crisp.
- 8. Serve with a low-salt tomato sauce, chilli sauce or tzatziki.
Tips and Variations
- Make ahead: assemble, then freeze uncooked and bake from frozen, adding a few extra minutes.
- Party size: cut each roll into smaller pieces for lunchboxes or a platter.
- Add more veg: grated zucchini or finely chopped baby spinach work well in the mix.
- Make it vegan: swap the egg for a flaxseed ‘egg’ and use a plant-based milk to seal.
More Vegetables, More Often
Recipes like this are an easy way to get more vegetables and plant-based protein onto the table without a fuss. Getting a little more variety into everyday meals is something our team supports clients with every day, whether that is through weight management or gentle, practical help for fussy eaters and children. For more ideas, browse our healthy recipes, including our family-friendly chicken tacos and veggie tuna lunchbox patties.
Frequently Asked Questions
Are these sausage rolls healthy?
This is a more vegetable-forward take on a classic. It uses lentils and hidden vegetables in place of fatty mince, and filo pastry with a light spray of oil instead of puff. That makes it a great option to enjoy as part of a balanced diet. There is no single ‘healthy’ or ‘unhealthy’ food, so how it fits depends on the rest of your meals and your individual needs.
Can I freeze homemade sausage rolls?
Yes. These freeze well. You can freeze them uncooked and bake straight from the freezer, adding a few extra minutes to the cooking time, or freeze cooked rolls and reheat in the oven until hot and crisp.
Can I make them vegan?
Yes. Replace the egg with a flaxseed ‘egg’ (1 tablespoon ground flaxseed mixed with 3 tablespoons water), and use a plant-based milk to seal the pastry. Check that your filo pastry is dairy free, as most are.
What can I use instead of filo pastry?
Filo keeps these lighter than puff pastry, but you can use wholemeal wraps or mountain bread for an even quicker version. If you prefer puff pastry, that works too; it will simply be a richer result.
Are they good for kids’ lunchboxes?
They are a handy, veggie-packed lunchbox option that can be made in a batch and frozen. Cut them into smaller pieces for little hands. If mealtimes are a challenge in your house, an Accredited Practising Dietitian can offer practical, supportive advice.
Get Personalised Advice
If you would like tailored, evidence-based support to eat well for your goals, our Accredited Practising Dietitians can help you in person across our Sydney clinics or by telehealth. Get in touch to book a consultation with a Body Fusion dietitian.
This article is general nutrition information only and is not a substitute for personalised advice. For guidance specific to your circumstances, please consult an Accredited Practising Dietitian or your health practitioner.
