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!
Nanette Flowers says
If you use traditional “Bangers” be warned…bangers have bread, “rusk”, in them.
“Bangers and Mash” is one of the most widely-known British dishes in the world, starring the much-beloved British Sausage aka the “Banger”. England and Ireland are both respected for their distinctively delicious sausages, but are they really interchangeable?
The honest truth is that Irish and English sausages are very much alike in taste, texture and presentation. They are usually made with pork meat, but may sometimes include beef added into the mixture. Both include a filler of some sort as a requirement along with herbs and garlic. Irish sausages contain eggs and “rusk” (a variety of breadcrumb) while English sausages have only breadcrumbs.
These juicy little sausages are found in a traditional Irish or English “Full Breakfast” (more below) and other favourites such as Sausage Rolls, Pigs in Blankets and sausage sandwiches.
IRISH SAUSAGE
Irish Sausage is also commonly known as “English Sausage”, “British Sausage, and as “Bangers” outside of the UK; the terms are used interchangeably. The traditional recipe consists of ground pork, a bread filler, eggs, seasonings and a natural pork or beef casing. When properly cooked, the outside is crispy and tight while the inside is juicy, soft and very flavourful. A few notes on real Irish Sausage:
Irish Sausage is not called “banger” by Irish people nor anyone in Ireland. However, the Irish Sausage is indeed called a banger by the rest of the world.
Irish Sausage must contain at least 20% filler in order to have the proper texture and consistency. Commercial sausages will range in meat-to-filler ratio depending on the price and brand.
The filler in Irish Sausage must be a special sort of breadcrumb called “rusk” (see “links” below)
Irish Sausage is mainly served as part of an “Irish Breakfast” but is also the star of traditional dishes such as:
Dublin Coddle – Irish comfort food; sausages, bacon, potatoes and onions cooked together in one pot.
Irish Sausage Rolls – Irish Sausages wrapped in pastry and sold as a take-out meal or in smaller sizes as a kids’ meal, appetiser or snack. Also served Spicy.
Christine Castaneda says
Hi Melissa, just wanted to say that I made the Bangers and Mash tonight and it was bangin’. Out of the pan and into my tummy, LOL. It was very delicious and very filling. I loved it!! But then again, I love italian sausage (sweet or hot). This will definitely be on my low carb go to list. Thanks!!
Elissa says
I made this last night and it is soooooooo good. Thank you, Melissa, for yet ANOTHER great recipe!
Stephanie Wagner says
This is in my top 5 favorite dishes of all time (in..and out of!) your meal plan! It was soooo good! Hit the spot for comfort food and then some!
Dianna says
I REALLY LOVE your site and I love that no matter what recipe I put into the search 9 times out of 10 I find the one I love is from your site! I am working very hard on a low carb and gluten free so the carb count would be great. If you have the nutritional data available would you consider adding it please?
Thanks for all the inspiration!
Dianna
Mellissa Sevigny says
I will definitely add the nutrition data to this one Dianna, thanks for the reminder!!!
Sandi says
Melissa –
I just found your site this week and put this recipe on my list for the week’s meal plan. All I can say is…HEAVENLY. I couldn’t believe the cauliflower goodness! And having lived in England, I loved bangers and mash. Your recipe got it JUST RIGHT!!!
Best,
Sandi
Mellissa Sevigny says
Thanks so much Sandi! I love this recipe – it’s been far to long since I made it at our house! Going back on the menu for next week, thanks for reminding me about it! :)
Janice says
I made this today and…I love you. That is all.
Mellissa Sevigny says
Thanks for the love Janice! Back atcha! ;)
Martha Cox says
Mellissa, about how many oz. total sausage in this recipe? I’ve seen Italian sausages that are quite large and don’t know if that’s what you used.
Thanks!
Mellissa Sevigny says
About a pound should do it. 4 inch links, about 1 inch around is about what I used. Enjoy!
Jessica says
I made this for supper this evening as I have gone gluten free myself, but my husband, two teenage boys, and my young nieces needed a delicious and satisfying meal. Although I did use mashed potatoes It was a huge success. Everyone enjoyed it and it was very easy. Thank you for sharing!
Jessica
Maureen says
I love making this, It would be awesome to see it entered in a myfitness pal or, another food tracker site for a quick add. Melissa, If users do start entering your recipes on these food tracking sites, how’d you like to be entered as? for example ” Melissa’s Sevigny’s Bangers & mash” or, “I breath, I’m hungry Bangers & Mash.”
Mellissa Sevigny says
As long as the recipe isn’t on my fitness pal and it’s just the nutrition info then I’m good with it. Probably I Breathe I’m Hungry since that’s more recognizable to people than my name. Thanks for asking!