Toad in the hole

Light crispy golden batter surrounding your favourite high meat content or vegetarian sausages
ground arrowroot low carb toad in the hole

Where there’s low carb Yorkshire Pudding, there has to be low carb toad in the hole. Your favourite sausages, surrounded by super light, crispy, golden batter, what’s not to love!

This batter is not made with plain white flour, but ground arrowroot instead! This means you can now have your Yorkshire pudding alongside your roast potatoes #winning without worrying about eating too many carbs at a time.

So so light, golden and crispy, my family actually prefer these arrowroot Yorkshire Puddings to normal ones now and so they have been a low carb replacement on all our Sunday roast dinners!

What is ground arrowroot?

Arrowroot powder or flour is made from starches extracted from various tropical tubers, including Maranta arundinacea, the arrowroot plant which are dried and then ground.

Ground arrowroot or arrowroot flour is a very fine white powder, much like corn flour. It is generally used as a thickener and creates a lovely shine in sauces and glazes.

Arrowroot is a good source of folate (vitamin B9), which is essential for development of the fetus during pregnancy and DNA formation. It also contains high amounts of phosphorus, iron, and potassium.

Arrowroot is odourless and has a neutral flavour meaning it can be used in many recipes, sweet or savoury alike.

Arrowroot is available to purchase in most larger supermarkets, typically the Dr Oetker Ground Arrowroot Sachets. However as arrowroot is usually only used in small amounts as a thickener, a pack only contains 6 tsp in total. Sainsbury’s stock their own larger pack of ground arrowroot.

Because I use arrowroot for cooking, I find it much easier and more economical to buy a much larger bag of ground arrowroot. You can find this in health food stores such as Holland & Barrett, or online. I purchase mine from Amazon in a 1kg bag which lasts a very long time.

But arrowroot is not low carb?

Arrowroot is actually high carb per 100g but is much more nutrient dense than many similar flours and thickeners. It has more dietary fibre, protein and calcium than other flours and is grain free making it naturally gluten free.

You also only need to use small amounts of arrowroot compared to other flours (approximately a third of what is used with plain wheat flour), so although high in carbs, a little goes a long way, reducing the total amount of carbs being consumed.

Arrowroot is easily digested and so is very gentle for those with sensitive tummies or conditions such as IBS. Arrowroot powder comprises of 32% resistant starch, which the body breaks down by forming a viscous gel when mixed with water and acts like soluble fibre in the gut.

All these things alongside the other ingredients used in this recipe help to create a lower carb, better-paired Yorkshire pudding which does not spike blood glucose levels.

In comparison, 1 large arrowroot Yorkshire pudding contains 4g carbs, compared to between 8g carbs in a small frozen Yorkshire pudding, or up to 20g carbs in a large homemade traditional plain flour Yorkshire pudding.

What sausages are best to use?

The best sausages to use for this lower carb toad in the hole are higher meat content sausages. Sausages that are 90% + meat content mean they are higher in protein, higher in fat and contain much less carbs. You can usually find these type of sausages in the butchers and most supermarkets also stock their own best quality sausages which are higher meat content. Brands such as Heck are great and are also stocked in most stores.

If you are vegetarian look for the lowest carb, highest protein content sausages eg soya based sausages. My favourite vegetarian sausages are Linda McCartney’s Rosemary and Red Onion and they work perfectly well for this toad in the hole.

ground arrowroot low carb toad in the hole

Toad in the hole

Light crispy golden batter surrounding your favourite high meat content or vegetarian sausages
Prep Time: 5 minutes
Cook Time: 20 minutes
Resting Time: 15 minutes
Total Time: 40 minutes
Course: Main Meal
Cuisine: British
Diet: Diabetic, Gluten Free, Vegetarian
Keyword: sausages, Yorkshire Pudding
Free or Membership Recipe: Free Recipe
Nut Free Recipe: Nut Free
Free from: coconut, gluten, nuts
Servings: 6 servings
Calories: 451kcal
Author: Jo Paterson

Ingredients

  • 12 whole sausages (high meat content or vegetarian)
  • 6 tbsp ground arrowroot powder
  • 2 large eggs
  • 120 ml double cream
  • 1 good pinch salt & pepper
  • 1 sprig fresh thyme finely chopped (optional)

Instructions

  • Preheat oven to 180°c fan
  • This is how I create a very smooth batter without any lumps:
    Add the ground arrowroot into a jug or bowl.
    Make a hole/well in the middle of the arrowroot with a wooden spoon, crack in one egg, then stir round and round until combined.
    Repeat with the next egg until fully combined, then pour a small amount of cream in and stir until a smooth lump free batter is formed.
    Continue adding the cream bit by bit until fully combined. Add a good pinch of salt & ground black pepper, stir and then allow to rest for 15 minutes
    I like to use fresh thyme in this recipe, so I add half of my fresh thyme into the batter and reserve the rest for garnishing once cooked
  • Add your sausages into a tin/tins (metal tins work best). You can make a large family sized toad in the hole, smaller individual ones, or mini Yorkshire pudding sized individual ones with cocktail sausages.
    If using high meat content sausages you will not need any oil, but if using vegetarian ones, add a small amount of oil to the tins before adding the sausages). Then place in the oven to cook for 15 minutes, or until just slightly golden. Remove from the oven and turn up the oven temp to 200°c fan
  • Pour the batter over the sausages and then place back in the oven to bake for 15-25 minutes depending on the size of toad in the hole you are cooking (do not open the oven door whilst cooking, just look through the glass to see how well they have risen and continue cooking if the Yorkshire pudding batter looks too pale in colour – they should look just like normal Yorkshire puddings)
  • Remove from the oven and serve straight away with your favourite accompaniments
  • This recipe is based on 6 servings with 2 sausages per person. Please feel free to have more sausage per serving if you wish (as long as they are high meat content or high protein content vegetarian ones)

Notes

Nutritional info is based on using Tesco Finest 90% meat pork sausages and the recipe creating 6 servings (2 sausages per person, however you can easily increase the amount of sausages per person if using good quality high meat content ones as this will only help pair carbs in the meal better). Nutritional content will vary depending on the sausages used.
If using meat sausages, aim to use high meat content (90% + meat content), if using vegetarian or plant based sausages, aim to use the lowest carb, highest protein sausages possible.

Nutrition

Calories: 451kcal | Carbohydrates: 11g | Protein: 20g | Fat: 36g | of which saturates: 15g | Fibre: 1g | of which sugars: 1g

Nutritional info. is based per serving unless stated otherwise and is only a guide. The nutritional content will vary depending on the exact ingredients used

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