Here’s a little tidbit about me. I get a little obsessive about food. It’s true. One recipe or idea can sometimes branch out in my brain into a bunch of different concepts that I just have to explore. When that happens I get very single-minded about it and all other recipes and ideas get put on the back burner (see what I did there?? tee hee…)Sometimes it’s an ingredient (recently flax meal, before that Chorizo, etc.) and sometimes it’s a type of cuisine (Mexican, Thai, Italian) or a style of eating (raw foods, low carb, vegan, etc.) I’ve always been this way and literally will lay awake at night with recipe ideas running through my brain. As a food blogger I guess that’s a good thing because I can’t imagine ever running out of things to cook and write about.
So what does this have to do with you, the reader? Well this week, I’m all about recipes from across the pond (England, Scotland & Ireland specifically). I’m taking some classic comfort foods, and making them low carb to fit into my current way of eating – and since potatoes figure heavily into a lot of them, I’m replacing those with the cauliflower.
I guess this little obsessive fit encompasses an ingredient, a region, AND a style of eating. First up – Bangers & Mash. According to Wikipedia it’s of Irish origin and is traditionally made with sausage and mashed potatoes, sometimes served with fried onions or onion gravy.
Why do they call the sausage “Bangers” you ask? Interesting tidbit – (Wikipedia quote) “The term banger is attributed to the fact that sausages, particularly the kind made during World War II under rationing, were made with water so they were more likely to explode under high heat if not cooked carefully; modern sausages do not have this attribute.” Who knew?
Whatever you want to call it, it’s really delicious! I can’t believe I’ve never eaten this before – and that everyone isn’t doing this already! These relatively humble ingredients, combined in just this way, are transformed into something truly amazing. Definitely comfort food in the extreme! If you’ve never tried it, you’re missing out, so get out there and make this asap! You won’t regret it!
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Keto Bangers and Mash (Low Carb and Gluten Free)
- Total Time: 35 minutes
- Yield: 4 1x
- Diet: Diabetic
Description
This Keto Bangers and Mash recipe transforms some relatively humble ingredients into something truly amazing. Definitely comfort food in the extreme!
Ingredients
- 4 sausages (I used sweet Italian)
- 1 cup sliced raw onions
- 1 tablespoon olive oil
- 1 tablespoon butter
- 1/2 cup chicken stock
- 2 tablespoons red wine (optional)
- 2 tablespoons heavy cream
- salt & pepper to taste
- 2 cups cheesy cauliflower puree
- chopped parsley to garnish
Instructions
- Cook the sausages in a medium saute pan until browned and cooked through. Remove from the pan and set aside.
- Add onions to same pan, along with the butter and olive oil. Cook for 5 – 7 minutes at medium heat until onions are browned and softened.
- Add chicken stock and red wine (if using) and cook for another 3 – 5 minutes until reduced.
- Add the heavy cream and cook another 2 minutes. Season with salt and pepper.
- Add sausages back to the pan with the onions for a couple more minutes until heated through.
- To plate, place 1/2 cup of cauliflower puree in a shallow bowl. Add one sausage to each plate and top with onion gravy. Garnish with chopped parsley or another herb of your choice.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Entree
- Method: Stove top
- Cuisine: English
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 378
- Fat: 31g
- Carbohydrates: 6g net
- Protein: 15g
Be prepared to repeatedly and annoyingly ask everyone else “Are you going to finish that???” because it’s just that good!
Christine says
Deliciously amazing – I could honestly live on this!!!
Carri says
Sweet Italian sausage or any other American type sausage can NEVER replace an English Banger in taste. I’m having real English bangers for dinner tonight that I bought at Stater Bros. Yes, they are the plain and basic ones, not the fancier ones I used to buy in the British stores, but they are still oh so good. Yes, each sausage has 7 net carbs……..but it’s a one off and worth it. I used to live in England and I really miss their bangers.
Mike ROBERTS says
This one is definitely a keeper. We’ve been on keto for 2 months and this is by far the best recipe I’ve found. The taste is fantastic. The cauliflower recipe was fantastic also!
Rob says
I feel I need to oblige and say how much I enjoy this simple recipe. I’ve made it many times and I think you for posting!
Starlena says
Hi. Is it two sausages per 1/2 cup cauliflower or 1 sausage? MFP says 2 links. Just wanna make sure. Thanks for your response.
josalvo says
IM sorry if I missed it, but do the given nutrition facts include the cauli mash? So excited to make this tomorrow!
Susq says
what would be the net carb content without the wine? Thanks so much for you blog….I started your 3 day kick start plan on Tues. was in Ketosis by Fri morning….lost 6.5 lbs by Saturday morning….so I thank you again. Love your blog….<3
Maureen says
Made this for dinner tonight using Italian chicken sausages and it was wonderful! The mashed cauliflower recipe was perfect and I’ve tried many. Even my 6 year old ate it all, great easy healthy dinner, thank you!
Deb Phillips says
Melissa, thank you sooooo much for this recipe. My husband and I love it. I serve it over Colcannon. It’s awsome!!!! Thanks again.