Are you looking for a delicious and filling dish that won’t throw your macros out? We have the perfect dish for you.
Our sausage casserole is a macro-friendly and tasty dish that’s sure to become one of your favourite sausage casserole recipes ever!
Packed with protein and hearty veggies, this casserole is the ideal addition to your meal prep rotation or a cozy dinner at home.
So grab your ingredients, and let’s get started on this easy recipe for an unforgettable sausage casserole!
Here’s what you’ll need:
2 Peppercorn Beef Sausages Extra Lean
50g MasterFoods Country Beef Casserole Recipe Base
20g Onion
40ml Skim Milk
150g Potato Spud Lite
40g Carrot
40g Peas
30g Celery
Table of Contents
Sausage Casserole Recipes: How To Make Yours Now
- Add onion (if listed) and sliced sausage to a non-stick pan and sauté over medium heat for 4-5 minutes or until cooked through.
- Add in the casserole recipe base and simmer for 5-10 minutes or until heated through.
- Boil the potatoes in a pot of boiling water for 15-20 minutes or until soft. Mash them using a fork or potato masher and mix in milk for a creamier consistency.
- Prepare the side vegetables as per your preference (e.g. steamed, boiled, stir-fried). Serve the casserole with mashed potato and side vegetables.
Sausage Casserole Recipes: Nutrition information
This dish delivers just 366 calories, 11 grams of fat, 39 grams of carbs for high-powered workouts and 6 grams of fibre.
Then there’s the protein to get excited about – 24 grams!
Sausage Casserole Recipes: All Your Protein Needs For Fat Loss and Muscle Growth
Protein is a must for those looking to grow muscle and lose weight.
It contains amino acids – notably leucine – which are critical for muscle growth.
When we break down muscle tissue in the gym, we need leucine (along with other amino acids) to rebuild it and grow stronger.
But leucine isn’t found in carbs and fats, only protein! That’s why protein is critical for muscle growth.
And when our rate of protein consumption outweighs muscle breakdown – our muscle can be repaired and rebuilt.
Protein is also vital when fat loss is the goal because it:
- Keeps us fuller than carbohydrates or fat
- Lower in calories (four calories per gram vs fat’s nine calories)
- Provide dietary satisfaction
- Has a high rate of thermogenesis – the number of calories our body burns just digesting it. Protein’s rate is 30%, which dwarfs fat and carbohydrates at 3% and 5-10% respectively.
Sausage Casserole Recipes: Getting Enough Protein Per Meal
So how much protein do you need for a better-looking body?
If you’re looking to grow muscle, and/or lose weight, a good rule of thumb is to consume ~2.2 grams of protein per kg of weight per day.
For example, if you weigh 65 kilos, that’s 143 grams of protein per day.
Based on this, you should consume 0.55 grams of protein per kg of weight per meal, spread out over four meals in order to meet daily protein requirements.
That makes this sausage casserole dish, boasting 24 grams of protein, terrific for reaching your daily intake of protein for optimal fat loss and muscle growth.
So there we have it – one of the tastiest sausage casserole recipes that won’t throw your macros out tastes amazing, and will definitely help you in the quest for your health and fitness goals!
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