Low carb simple meal: one pan sausage hash
Sausages are the component parts of many of my favourite meals. With mash (the only way the OH will eat them), in a casserole, with lentils, toad in the hole, in a roll with ketchup. As the OH is picky and only ever wants sausages and mash, I usually just make myself cauliflower mash instead. But there’s only so much cauliflower mash I can take, so I decided to do something different with my sausages for a low carb simple meal, sausage hash.
There were plenty of traybake recipes out there, but I wanted to add a sauce and more veg. I stuck with keto friendly pepper and onion. I decided against courgette because I’m not a fan of roasted courgette, and if adding a sauce it can make it a bit watery. Tomatoes were a perfect addition. And making it a one pan (or tray) meal makes it so fast and easy to make.
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You can add quartered or halved tomatoes and roast them to add a bit more chunkiness to the sauce in this sausage hash. But my shop was due the next day, so I just used passata as I had some in the fridge leftover, waiting to be used up. If you’ve not got passata, it would also be great with a basil and tomato pasta sauce, or just chopped tomatoes. If using chopped tomatoes, I would add some sweetness to offset the acidity – so use a pinch of whatever granulated sweetener you prefer to use.
What makes this so easy is it’s an all in one traybake. You want to use either a small roasting tin or oven safe frying pan.
I’m only cooking for myself so the recipe is for one, but you can easily scale it up for more people. This can’t really go wrong (well, except for my sausages bursting when I fried them. We have sausages homemade on the farm. Traditionally you prick sausages before frying, but I never do). You don’t need to brown the sausages in a pan first, but I wanted to get this cooked faster the first time I made it.
I eat this as a complete meal, but you can easily add a salad on the side, some keto bread (I’ve not found a recipe I’m a fan of yet), or crusty normal bread if you’re not eating a low carb diet. This meal doesn’t have to be just for those eating a keto diet.
It’s a really easy meal to make. Just brown the sausages in a bit of oil on top of the hob. Then chop into pieces while cooking through the onions and peppers.
Add the sausages back to the pan, pour over the tomato sauce. Season with ground black pepper, add some herbs if you’re using plain tomatoes. I grated over a little cheese, and topped with an egg.
Then pop in the preheated oven to bake until the egg is cooked to your liking.
I’ll definitely be cooking this regularly. You can add in whatever ingredients you want. Different vegetables, or add in some bacon or pancetta as well.
What would you serve this with?
One tray sausage hash
A low carb, keto friendly, one tray sausage, pepper and tomato bake, topped with egg
Ingredients
- 2-3 sausages
- ½ red onion peeled and diced
- 1 red pepper deseeded and diced
- ½ tin of passata or basil & tomato sauce (from the chilled aisle)
- 1 egg
- spring onion for garnish (optional
- cheddar cheese grated (optional)
- 1 tbsp oil I used avocado oil, but any keto friendly will do
Instructions
Preheat oven to 180C / 160C fan
Lightly brown sausages in a small roasting tray or ovenproof frying pan on the hob. Chop up the sausages into 3-4 pieces
Add the peppers and onions, mix around in the tray and put in the oven until the sausages are fully cooked through. Around 30 mins
Season with ground black pepper and salt if required, then pour the passata over the sausages and veg
Gently break the egg into the sauce. Sprinkle with cheese if using, then put back in the oven until the egg cooks through and sauce is heated through.
Serve as is
Recipe Notes
If you’re not cutting out carbs, add some crusty bread to mop up the sauce.
Like this post, try these other tips for nearby days out.
My family and I would probably eat sausages every day in different forms given the chance.
This looks and sounds so tasty x
Me too, and it’s always a treat when it’s homemade sausages. I just wish the OH was open to different sausage dshes.