Sausage Hash
This slimming friendly Sausage Hash is a great way to use up some left over low fat sausages and it's also low in Points and calories!
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NutritionPer Serving
- Calories430
- Carbs26g
- Protein10g
- Fat5g
- Saturates2g
- Sugars9g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
This slimming friendly Sausage Hash is a great way to use up some leftover, low fat sausages. It’s a perfect choice for breakfast or lunch if you’re counting calories or following a plan like Weight Watchers!
If you’re often short on time in the morning, then this recipe can be prepared in advance! Simply fry off all the veg the night before and then throw in the sausage and pop in the oven to reheat the next morning. All you need to do then is make sure it’s heated through properly before you add the egg!
What diets is this Sausage Hash suitable for?
This Sausage Hash recipe is suitable for gluten free and dairy free diets.
It can be made vegetarian as long as you swap out the following ingredients for vegetarian versions;
- Low fat sausages
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Sausage Hash?
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There are no super fancy kitchen gadgets required for this Sausage Hash recipe, just some basic kitchen equipment.
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You’ll need a frying pan – you can pick one up in most large supermarkets or over on Amazon!
You will also need some oven proof dishes. There are some really colourful individual ones available!
How many calories are in this Sausage Hash?
There are 430 calories per portion in this Sausage Hash, which means it falls into our Weekly Indulgence category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment.
This Sausage Hash is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Wash the potatoes and cut them into a rough dice, there’s no need to peel them. Then put them in a bowl suitable for the microwave and cook them on full power for a few minutes. The potato should still be slightly firm.
Step 2
Pre heat the oven to 200°C.
Step 3
Spray a large frying pan with low calorie cooking spray, heat until it starts to sizzle and then add the diced onion, peppers and potato. Sprinkle with a little Season All, then cook until they just start to colour.
Step 4
Add the courgettes and sausage and continue to cook until the veg is browned.
Step 5
Divide the mixture equally between 2 oven proof dishes and make a shallow well in each one.
Step 6
Crack an egg into each well and cook in the oven for about 12 minutes, until the egg is set (12 minutes will give you a runny egg, so if you prefer a harder yolk then leave it in for couple of extra minutes).
What could I serve with this Sausage Hash?
How do you know when this Sausage Hash is cooked?
Cook the potatoes in a microwave on full power for a few minutes – the potato should still be slightly firm.
Cook the Sausage Hash in the oven for about 12 minutes or until the egg is set (12 minutes will give you a runny egg, so if you prefer a harder yolk then leave it in for couple of extra minutes)
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep this Sausage Hash in the fridge?
Once you’ve put it out, ideally you should eat it straight away – we wouldn’t recommend refrigerating it.
If you’d like to make a start on this recipe the night before, simply prepare and fry off all the veg and then keep this in the fridge until the morning.
Can I freeze this Sausage Hash?
We do not recommend freezing this recipe.
How do I reheat this Sausage Hash?
If you’re preparing this recipe the night before, then to reheat in the morning simply:
Combine the chilled veg with the sausage and pop into the oven to reheat. Make sure everything is heated through before adding your egg.
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Sausage Hash
This slimming friendly Sausage Hash is a great way to use up some left over low fat sausages and it's also low in Points and calories!
-
Prep Time
10 MINS
-
Cook Time
30 MINS
- KCals 430
- Carbs 26G
Instructions
- Wash the potato and cut them into a rough dice, there's no need to peel them. Then put them in a bowl suitable for the microwave and cook them on full power for a few minutes. The potato should still be slightly firm
- Pre heat the oven to 200°C
- Spray a large frying pan with low calorie cooking spray, heat until it starts to sizzle and add the diced onion, peppers and potato. Sprinkle with a little Season All, then cook until they just start to colour
- Add the courgettes and sausage and continue to cook until the veg is browned
- Divide the mixture equally between 2 oven proof dishes and make a shallow well in each one
- Crack an egg into each well and cook in the oven for about 12 minutes, until the egg is set (12 minutes will give you a runny egg, so if you prefer a harder yolk leave it in for couple of extra minutes)
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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10 comments
See what others have to say
CharlieWednesday 24th May 2023
Hiya,
What sausages did you use please 🙂
SharonTuesday 24th October 2023
Hi Charlie, we like using Heck sausages but there are many other brands available too that would be suitable.
Aimie HemmingsTuesday 9th April 2019
Could you reheat this in a microwave after cooking everything? As I wouldn’t have time to eat it in morning it would have to be once I get to work.
Emma TTuesday 9th April 2019
Hi Aimie,
Yes, I’m sure it would reheat well – you might want to leave the egg off as it probably wouldn’t be as nice as a freshly cooked egg ????
Anna BakerWednesday 1st August 2018
Can I part cook them in the microwave? X
Anna BakerTuesday 31st July 2018
Hi
Can I use carrots instead of courgettes? Got lots to use up x
Ty x
Jacquetta RoseFriday 17th February 2017
Hi Guys!
would this be possible to freeze? or do you think it would last if I batch cooked for the week and kept in the fridge?
J x
KateFriday 17th February 2017
Hi Jacquetta
It might not freeze to well, but you could cook off the veg and keep it in the fridge for a few days, then just portion it into an oven proof dish, crack in an egg and bake whenever you want
Karen McAleeseSaturday 14th January 2017
Sounds delicious…I’m gonna give it a go tomorrow…
Love your blogs!
(hope you feel better soon)x
KaySaturday 14th January 2017
Thank you & SO glad you like it x
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