Homemade Iron-Boosted Sausage Rolls (Kid-Friendly & Freezer-Friendly!)
If there's one thing my kids (and husband!) will never say no to, it's homemade sausage rolls.
These are my little twist on the classic, packed with protein, hidden vegetables and an extra boost of iron from beef liver capsules. They're easy to batch cook, perfect for school lunchboxes and honestly, just as popular with the adults.
Iron is one of the nutrients I talk about most in clinic, particularly when it comes to children's growth, energy, concentration and development. And while supplements certainly have their place, I'm also a big believer in finding practical ways to make everyday meals more nutrient-dense.
These sausage rolls are inspired by the classic RecipeTin Eats recipe, with a few changes to suit our family.
Why add beef liver capsules?
Beef liver is naturally rich in nutrients involved in healthy red blood cell production, including iron and vitamin B12.
For this recipe, I've added 4 capsules of Unrefined Nutrients Whole Iron + C to the filling. Simply open the capsules and mix the contents through before cooking. Shop Iron Supplements & Low Iron Support
It's a convenient way to incorporate a small amount of organ-derived nutrients without changing the flavour or texture too much.
The capsules are divided across 24 sausage rolls, rather than being added individually.
Ingredients
Makes 24 mini sausage rolls
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500g lean pork mince
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150g middle bacon, finely chopped
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1 small brown onion, finely diced
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2 celery stalks, finely diced
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2 tsp minced garlic
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40g panko breadcrumbs
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1 egg
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½ tsp salt and black pepper
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3 sheets puff pastry
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1 extra egg, for brushing
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4 capsules Unrefined Nutrients Whole Iron + C (capsules opened, contents only)
Method
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Preheat your oven to 220°C fan-forced and line two baking trays with baking paper.
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Cook the vegetables and bacon. In a frying pan, cook the onion, garlic, bacon and celery until softened and fragrant. Set aside to cool.
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Prepare the filling. In a large bowl, combine the pork mince, cooled vegetable and bacon mixture, breadcrumbs, egg, salt and pepper.
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Add the iron boost. Open the 4 Whole Iron + C capsules and sprinkle the contents into the filling. Mix thoroughly to distribute evenly.
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Prepare the pastry. Divide the filling evenly between the 3 pastry sheets, forming a long strip of filling along each sheet.
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Roll and seal. Roll each pastry sheet around the filling and seal the edges.
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Cut into portions. Slice each long roll into 8 equal pieces, giving you 24 mini sausage rolls.
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Brush and bake. Place onto the prepared trays, brush with beaten egg and bake for approximately 30–35 minutes, or until golden, crisp and the pork filling is cooked through (at least 75°C internally).
Allow to cool slightly before serving.
My tips for lunchboxes and meal prep
Make a double batch: These disappear quickly in our house, so making extra and freezing them is always worthwhile.
Freeze for later: Once cooked and cooled, freeze in airtight containers or freezer bags. Reheat thoroughly until piping hot.
Serve with something fresh: Add some fruit, crunchy vegetables or another vitamin C-rich food alongside. Vitamin C helps support the absorption of non-haem iron from plant-based foods.
Keep the vegetables finely diced: The celery and onion blend beautifully into the filling, adding flavour without overwhelming little eaters.
A little more about iron
Iron is essential for transporting oxygen around the body, supporting energy production, immune function and normal cognitive development.
Low iron stores can sometimes contribute to fatigue, reduced concentration and changes in exercise tolerance, even before iron deficiency anaemia develops.
In clinic, I often see families who are trying to improve their iron intake but aren't sure where to start. My approach is always to look at the bigger picture, including dietary intake, absorption, growth requirements and pathology where appropriate.
These sausage rolls are just one easy way to bring more iron-containing foods into the weekly rotation.
Enjoy!
Emma x
Emma Shay | Naturopath & Nutritionist, Shay Health Hub
Recipe adapted from RecipeTin Eats' sausage rolls.
