, nutritional review by Jill Wallentin
in Recipes, Dinner, Lunch, Meal Keto toad in the hole with mustard sauce
Ingredients
- 14 oz. 400 g (one per serving) sausage in links(one per serving) sausages in links
- 5 oz. 140 g bacon thin-cut strips
- 1 tbsp 1 tbsp butter
- 4 4 large egg separatedlarge eggs separated
- 3 tbsp 3 tbsp almond flour
- 1 tbsp 1 tbsp coconut flour
- ¼ cup 60 ml heavy whipping cream
- ¼ cup 60 ml water
- ½ tsp ½ tsp baking powder
- ¼ tsp ¼ tsp salt
- 2 tbsp 2 tbsp fresh parsley chopped, for garnish
- ½ cup 120 ml heavy whipping cream
- 1½ tbsp 1½ tbsp Dijon mustard
- 1 tbsp 1 tbsp butter
- 1 1 garlic clove mincedgarlic cloves minced
- ¼ tsp ¼ tsp salt to taste
- ¼ tsp ¼ tsp ground black pepper to taste
Instructions
- Preheat the oven to 400°F (200°C).
- Pierce the sausages a few times with a fork or toothpick, then wrap each sausage tightly with bacon.
- Add the butter to a 10-inch (25 cm) ovenproof cast-iron skillet and arrange the bacon-wrapped sausages in the pan. Roast in the oven for approximately 12 minutes, until the bacon begins to crisp and releases some of its fat.
- Meanwhile, place the egg whites in a clean, dry bowl. Add a small pinch of the measured salt and beat with an electric mixer until stiff peaks form.
- In a separate bowl, whisk together the egg yolks, heavy whipping cream, water, almond flour, coconut flour, baking powder, and remaining salt until smooth.
- Gently fold the whipped egg whites into the yolk mixture in three additions, using a spatula. Take care not to deflate the egg whites, as they give the batter its light, airy texture.
- Carefully remove the hot skillet from the oven. Transfer the sausages to a plate, leaving the rendered fat in the skillet. Immediately pour the batter into the hot skillet and nestle the sausages into the batter.
- Return the skillet to the oven and bake for approximately 15 minutes without opening the oven door, until the batter has puffed up and is lightly browned. Check that the sausages are cooked through.
- Remove from the oven and let rest for approximately 5 minutes.
- Prepare the mustard sauce: While the toad in the hole rests, melt the butter in a small saucepan over medium-low heat. Add the garlic and sauté for approximately 30 seconds, until fragrant but not browned.
- Pour in the heavy whipping cream and whisk in the Dijon mustard until smooth. Bring to a gentle simmer, then reduce the heat to low. Cook for approximately 2 minutes, stirring frequently, until the sauce lightly coats the back of a spoon. Season with salt and black pepper to taste.
- Serve the toad in the hole with the warm mustard sauce and garnish with chopped parsley.
Recipe notes and tips
What is toad in the hole?
Toad in the hole is a traditional British dish made with sausages baked in Yorkshire pudding batter. Despite its unusual name, there are no toads involved!
The classic version uses wheat flour, milk, and eggs to create a dramatic, puffed-up batter around the sausages.
Our keto version replaces wheat flour with almond and coconut flour and uses whipped egg whites to create a lighter texture while keeping the carbs low.
How is keto toad in the hole different from the traditional version?
Traditional Yorkshire pudding relies on wheat flour and a very hot pan to create its characteristic rise and crisp exterior.
Without gluten and starch, low carb batters behave differently. This version uses whipped egg whites and baking powder to help the batter rise.
Expect a softer, more delicate texture than traditional Yorkshire pudding, with lightly crisp edges and a fluffy center.
Why is a hot skillet important?
A properly heated skillet helps the batter begin cooking immediately when it hits the hot fat, encouraging it to rise and develop crisp edges.
Cast iron works particularly well because it retains heat, but another ovenproof skillet of a similar size can also be used.
Be careful when handling the skillet, as both the pan and the rendered bacon fat will be extremely hot.
How do I keep the batter light and fluffy?
The secret is properly whipped egg whites!
Use a completely clean, dry bowl and beat the egg whites until stiff peaks form.
Fold them gently into the yolk mixture in several additions, using a spatula and lifting the batter from the bottom of the bowl.
Avoid vigorous stirring, which can knock out the air and result in a denser texture.
For the best rise, transfer the batter to the hot skillet immediately after folding.
What kind of sausages should I use?
Choose high-quality sausages with a high meat content and as few additives as possible. Ideally, look for sausages made primarily from meat, herbs, and spices, without unnecessary fillers.
Traditional British-style pork sausages work particularly well, but you can absolutely use other varieties, such as turkey or chicken sausages, if you prefer.
Always check the ingredient list, as many commercial sausages contain added sugar, breadcrumbs, starches, or other fillers that increase the carb content. Choose sausages with a short, recognizable ingredient list whenever possible.
Can I use something other than pork bacon?
Absolutely! Turkey bacon is a great alternative if you prefer to avoid pork. You can also skip the bacon entirely, as traditional toad in the hole is usually made without it.
Keep in mind that turkey bacon is generally leaner than pork bacon, so it may release less fat during cooking. Make sure there's enough hot fat in the skillet before adding the batter to help it rise and develop lightly crisp edges.
Do I need to make the mustard sauce?
Not at all! The creamy mustard sauce adds extra richness and flavor, but the toad in the hole is delicious on its own.
For a lighter meal, simply skip the sauce and serve with a fresh green salad dressed with olive oil and lemon juice or a light vinaigrette. The fresh vegetables and tangy dressing provide a refreshing contrast to the savory sausages and fluffy batter.
You can also serve a little Dijon mustard on the side for extra flavor without making a separate sauce.
Can I use a different type of mustard?
Yes! Dijon mustard gives the sauce a smooth consistency and pleasantly sharp flavor.
Whole-grain mustard is another delicious option if you enjoy a little texture, although it may contain more carbs depending on the brand.
For a milder sauce, start with less mustard and adjust to taste.
How do I keep the mustard sauce from getting too thick?
The combination of heavy cream and butter naturally thickens as the sauce cools.
If it becomes too thick, gently reheat it over low heat and whisk in a splash of water or unsweetened almond milk until it reaches your preferred consistency.
Avoid boiling the sauce vigorously, as this can affect its smooth texture.
What can I serve with keto toad in the hole?
This is already a rich and satisfying meal, so a fresh green salad with a light vinaigrette is an excellent choice, especially if you decide to skip the mustard sauce.
You can also serve it with steamed broccoli, sauteed green beans, roasted Brussels sprouts, or other non-starchy vegetables.
These lighter sides add freshness and balance the richness of the sausages, bacon, and batter.
Can I make this recipe ahead of time?
Toad in the hole is best enjoyed freshly baked, when the batter is at its fluffiest and the edges are still crisp.
You can prepare the sausages and measure the dry ingredients ahead of time, but wait until just before baking to whip and fold in the egg whites.
The mustard sauce can also be made in advance and gently reheated before serving.
Storage and leftovers
Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
For the best texture, reheat the toad in the hole in the oven or air fryer until thoroughly heated. The batter may lose some of its original puffiness, but the flavor will still be delicious.
Store the mustard sauce separately and reheat gently over low heat, adding a splash of water if needed.
