Healthy Sausage And Mash Recipe

Sausage and mash
(Image credit: Unknown)

It may not be an obvious muscle-building meal, but with a few healthy tweaks – courtesy of chef Adam Gray – this classic British combo can easily be turned into a workout-fuelling feast. 

Fear not, you won’t be replacing spuds with lettuce leaves. But by swapping ordinary potatoes for new potatoes, you’ll get more nutritional benefits. “New potatoes are lower GI than normal potatoes, which means they’re less likely to cause your blood sugar levels to spike,” says Gray. “They also contain more nutrients, including high levels of vitamin C, vitamin B6, copper, potassium and zinc.”

Spinach provides high levels of iron, which helps your body create the energy required for workouts. Spring onions contain chromium, which lowers insulin, enabling you to maintain low levels of body fat.

Wondering what to eat after a workout, or which are the best high-protein foods? Have a look at the nutrition section of our website for more easy recipes to fuel your training.

Healthy Sausage And Mash Recipe

630 calories per serving

Ingredients (Serves Two)

  • 300g new potatoes 
  • 4 free-range Cumberland sausages 
  • 3tbsp rapeseed oil 
  • 2tbsp natural yoghurt 
  • 3-4 spring onions, finely sliced 
  • 100g baby spinach, washed and drained 
  • Salt and pepper


  • Put the new potatoes in a large pan, cover them with cold water and bring to the boil. Reduce the heat and simmer.
  • Meanwhile, place the sausages under a hot grill, turning them occasionally until they’re brown on all sides and fully cooked.
  • Once the new potatoes are tender, drain them into a colander and leave them to steam for one to two minutes.
  • Put the potatoes in a medium-size pan and crush them with a fork.
  • Add three-quarters of the oil, the yoghurt and the spring onions to the potatoes and mix thoroughly.
  • In a separate bowl, add the remaining rapeseed oil to the spinach.
  • Spoon a pile of the crushed new potatoes onto a plate and place the baby spinach and sausages on top. Season and serve.


We entered the ingredients into Myfitnesspal, one of the best weight-loss apps for calorie counting, to get rough nutritional values for this recipe. Each serving contains around 670 calories, and provides 45g of carbohydrates, 39g of fat, 28g of protein and 5g of fibre.

More About Nutrition 

Lucy Miller
Former editor

Lucy Miller is an experienced journalist who has worked across a range of health and fitness titles. She was the fitness and nutrition editor at Men’s Fitness UK, and has also been fitness editor of both Health & Fitness UK and Women’s Fitness UK. Lucy qualified as a NASM-certified personal trainer and nutritionist in 2008.