Sausage and Sweet Potato Bake Recipe - Eating Clean & Looking Lean

I spent a lot of time agonising over what to call this recipe, inspired by Nia Shanks' Easy Eggs Casserole, it's a low carb/low GI variation of a quiche (without the pastry obviously!). In our house it's known as the 'Nouveau Riche Quiche' but that doesn't really explain what's in the dish, so keeping it simple I'm calling it a Sausage and Sweet Potato Bake.

low carb quiche and salad

Read on for the recipe...

It's a great recipe packed with protein from the sausages and eggs, and the vegetables give vitamins, fibre and phyto-nutrients, including the secret veggie ingredient :-)

You can eat it hot, cold or heated through the next day. Perfect for packed lunches at work or to take with you away from home. Those following a clean eating or low carb plan will know how difficult it is to find suitable meals away from I found out during my junk food hell experience.


vegetables, eggs and sausages

1 pack good quality sausages (look for a low carbohydrate count on the nutrition label, this means less bulking  agent and more meat. These sausages were only 2% carbs)
1 red onion, chopped
1 pepper, chopped
1 courgette, cubed, (zucchini)
1 large or 2 small sweet potatoes, peeled & cubed (use butternut squash if you are strict low carb'ing)
1 small cauliflower
1 clove of garlic, chopped
6 large free range eggs
Grated cheese, optional (omit if your diet doesn't allow dairy)
Selection of your favourite herbs & spices, make as hot & spicy as you like! I used pepper, cumin powder, herbs de province, Worcestershire sauce, chilli flakes & basil.

herbs and spices

Check out the size of my chilli flakes container....since following The Wag Doll Protocol I'm obsessed with chilli!

To Make the Bake.

Grill or fry the sausages and chop into chunks.

cooked chopped sausages

Fry off the onion and garlic in olive oil (or butter),  add the pepper, courgette & sweet potato and fry until courgette & pepper is softened, Set aside.

vegetables frying in pan

Remove the leaves from the cauliflower and grate it....yes, grate it! This is the secret bulking veggies!

grated cauliflower

Then dry fry for a few minutes to remove some of the moisture.

grated cauliflower in frying pan

Whisk the eggs until fluffy and light, add your spices to the egg mixture.

In a large casserole dish put the sausages, veggies & cauliflower. Mix evenly.

casserole dish

Add the egg mixture and top with cheese if required.

casserole dish

Bake in a medium oven for approx 40 minutes until the egg mixture is set and the top is browned.

low carb bake

And enjoy!

clean eating casserole

Cauliflower is an absolutely fantastic vegetable, which can be grated and used as a substitute for all kinds of carbohydrates and as a bulking ingredient. I've even used it to make pizza bases which I'll cover in a future recipe post.

When grated and cooked in this way it doesn't actually taste of anything, just takes on the flavours of the rest of the ingredients, while still giving you it's amazing health benefits. I never ate cauliflower as a child, cue visions of school dinner and overcooked mushy cauli....bleaugh! But since I began clean eating a couple of years ago I learnt to love this wonderful yet humble veg.

Give this recipe a go, you can omit the 'secret ingredient' if it doesn't appeal to you, I've made the recipe either way and the Nouveau Riche Quiche has become a firm favourite!


Unknown said…
I'll be cooking this very soon. Like you,I love chilli. Since losing my sense of smell my taste has deteriorated as well. Looking forward to experimenting with the Ninja veg!!
Wag Doll said…
Thanks Rob, hope you enjoy it! Loving Ninja veggies, they sneak into your food and you'd never know they were there LOL! x
Helen said…
That sounds delish! Will be trying it with chicken very soon.
Maggie said…
That would be great for picnics, or to take on the boat sailing. Will have to try it!
TexasLady said…
Sounds great. Will make this for sure. Thanks.
Wag Doll said…
Thanks for your lovely comments Texaslady :-)
Unknown said…
Tried this tonight, loved it and the kids scoffed it too!

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