Classic Irish Bangers and Mash is a well-loved dish enjoyed for its comforting combination of savory sausages and creamy mashed potatoes.
This low carb version offers a delicious twist on the traditional recipe, allowing you to enjoy the same hearty flavors without the higher carbohydrate content.
![Bangers and cauliflower mash on a plate.](https://smellslikedelish.com/wp-content/uploads/2024/03/bangers-cauliflower-mash-final-3.jpg)
What Is Bangers & Mash?
Irish bangers and mash is a hearty and comforting dish consisting of sausages (bangers) served with mashed potatoes and onion gravy. It is a classic pub food in Ireland and the United Kingdom, and is also a popular dish for home cooking.
Why You'll Love This Recipe
This recipe utilizes cauliflower mash instead of traditional mashed potatoes, significantly reducing the overall carb count.
However, the taste and texture remain incredibly satisfying, making it a perfect choice for those following a low carb lifestyle or simply looking for a lighter alternative.
- Low Carb and Keto-Friendly: With cauliflower replacing the potatoes, this recipe is perfect for those following low carb or ketogenic diets.
- Quick and Easy: This dish comes together in under an hour, making it a great weeknight meal option.
- Flavorful and Satisfying: The combination of juicy sausages, creamy mash, and savory gravy delivers a delicious and satisfying meal.
Ingredients for Low Carb Bangers & Mash
- Bangers: The sausages used in Irish bangers and mash are typically made from pork and seasoned with herbs and spices. They're usually grilled, fried, or baked until cooked through.
- Cauliflower Mash: Boiled or steamed cauliflower are mashed with butter, milk, salt, and pepper. Some variations may also include additional ingredients like chives, scallions, or cream cheese.
- Onions - Use yellow onions for the best flavor. Get them slightly caramelized, then de-glaze the pan with a few tablespoons of Sherry or white wine. Add the broth to the sauciness you like, and drape the gravy over your bangers and mash!
Full ingredient amounts and preparation instructions are in the printable recipe card at the bottom of this post.
How To Make Low Carb Bangers & Mash
Prepare the cauliflower mash and set aside to stay warm while you fry the sausages and make the onion gravy.
Boil the Cauliflower
- In a large pot of boiling water, cook the cauliflower florets for 10-12 minutes, or until tender. Drain and return to the pot.
Make the Low Carb Mash 'Potatoes'
- Mash the cauliflower with a potato masher or immersion blender until mostly smooth, leaving some small chunks for texture.
- Stir in the milk (or cream if you are keto) and butter and whip with a hand mixer until creamy. Season to taste with salt and pepper. Set aside in a warm oven.
Fry the Bangers
- Cook the sausages in a skillet for 5-7 minutes per side, or until browned and cooked through.
- Transfer to a oven safe dish and keep them warm in the oven with the mashed cauliflower.
Prepare The Onion Gravy
- Once you've removed the sausages, deglaze the pan by adding the Sherry or white wine and scraping up any browned bits stuck to the bottom.
- Add the butter and heat over medium heat with the onions and cook for 5-7 minutes, or until the onions are softened and browning.
- Add the broth and bring to a boil, then simmer until the gravy is reduced to have as much, about 8-10 minutes. Season to taste.
- Serve the sausages on top of a pie of mashed cauliflower, topped with a generous serving of the onion gravy.
Tips for Success
Here are a few tips for making low carb bangers & mash:
- Be sure to drain the cauliflower well after steaming or boiling it. This will prevent the mash from being watery.
- Don't overcook the cauliflower. It should be tender but still have a slight bite to it.
- Season the cauliflower mash to taste. You may need to add more salt and pepper than you think.
Substitutions and Variations
Here are a few delicious variations when making this recipe.
- You can use any type of sausage you like in this recipe. Chicken sausage, turkey sausage, or even vegetarian sausage would all work well.
- If you don't have red wine, you can use an additional ยผ cup of beef broth instead.
- For a richer flavor, you can use full-fat heavy cream instead of light cream.
- If you don't have a food processor, you can mash the cauliflower by hand using a potato masher.
Serving Suggestions
Serve this dish with a side of green beans, roasted carrots, or Brussels sprouts for a well-rounded meal. Enjoy it with a a wedge of our Keto Irish Soda bread to sop up the onion gravy!
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- Irish Soda Bread with Raisins
- Cabbage Varieties - All Super Foods
- Easy Crockpot Vegetable Soup Recipe
- Brioche French Toast Breakfast Casserole
- Warm Brussel Sprout Salad w Maple Dressing
- Butterscotch Chocolate Chip Cookies
Equipment
Equipment can have a big impact on how a recipe turns out. Below are some of my favorite pieces of equipment that I use when making this dish.
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Storage and Reheating
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- To freeze, let the dish cool completely, then portion it into freezer-safe containers.
- Reheat in the oven or microwave until warmed through.
Frequently Asked Questions
Yes, using pre-made riced cauliflower can save you time on prepping.
You can use diced, steamed celery root, also known as celericac. While more expensive than cauliflower, it makes a fabulous replacement for potatoes in soups and stews as well!
You can use about ยฝ teaspoon of Xanthan gum. This gum thickens quickly and requires only a small amount, with no impact on the overall carb content.
Consider serving a side of braised Brussels sprouts, sauteed cabbage, or a low-carb salad.
More Delish Ideas
Bangers and Onion Gravy on Mashed Cauliflower
Equipment
- 9 inch Cast Iron Skillet
Ingredients
For the Mashed Cauliflower
- 1 large Cauliflower trimmed into florets, about 1 -1¼ lbs
- ¼ cup Butter
- 2 teaspoon Heavy cream or milk
- ½ teaspoon Mustard powder like Coleman's
- 1 teaspoon Salt or to taste
- ¼ teaspoon Black pepper or to taste
For the Bangers
- 4 Pork sausages in casings
For the Onion Gravy
- 2 tablespoon Sherry or white wine
- 2 tablespoon Butter
- 1 medium Onions sliced thin
- 3 cup Beef broth
Instructions
For the Mashed Cauliflower
- In a large pot of boiling water, cook the cauliflower florets for 10-12 minutes, or until tender. Drain and return to the pot.1 large Cauliflower
- Mash the cauliflower with a potato masher or immersion blender until mostly smooth, leaving some small chunks for texture.
- Stir in the milk (or cream if you are keto), dry mustard, and butter and whip with a hand mixer until creamy. Season to taste with salt and pepper. Set aside in a warm oven.¼ cup Butter, 2 teaspoon Heavy cream, 1 teaspoon Salt, ¼ teaspoon Black pepper, ½ teaspoon Mustard powder
Cook The Bangers
- Cook the sausages in a skillet for 5-7 minutes per side, or until browned and cooked through.4 Pork sausages
- Transfer to a oven safe dish and keep them warm in the oven with the mashed cauliflower.
For The Onion Gravy
- Once you've removed the sausages, deglaze the pan by adding the Sherry or white wine and scraping up any browned bits stuck to the bottom.2 tablespoon Sherry
- Add the butter and heat over medium heat with the onions and cook for 5-7 minutes, or until the onions are softened and browning.2 tablespoon Butter, 1 medium Onions
- Add the broth and bring to a boil, then simmer until the gravy is reduced to have as much, about 8-10 minutes. Season to taste.3 cup Beef broth
- Serve the sausages on top of a pie of mashed cauliflower, topped with a generous serving of the onion gravy.
Notes
- Season the mashed cauliflower generously to ensure it doesn't taste bland.
- Don't overcook the cauliflower, as it will become mushy.
- Use a high-quality, low carb sausage brand for optimal flavor and texture.
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