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–+ servings
Bangers and cauliflower mash on a plate.
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5 from 2 votes

Bangers and Onion Gravy on Mashed Cauliflower

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.
Prep Time20 minutes
Cook Time45 minutes
Total Time1 hour 5 minutes
Course: Main Course
Cuisine: Irish
Servings: 4
Calories: 587kcal
Author: Kelly Bloom
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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
US Customary - Metric

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.

Nutrition

Calories: 587kcal | Carbohydrates: 13g | Protein: 24g | Fat: 49g | Saturated Fat: 22g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 18g | Trans Fat: 1g | Cholesterol: 130mg | Sodium: 2316mg | Potassium: 1060mg | Fiber: 5g | Sugar: 5g | Calcium: 82mg | Iron: 3mg