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prep time
15 min
cook time
45 min
ready time
1 h 0 min
Low Carb Bangers and Mash
Enjoy this Keto recipe for “bangers and mash” as a simple lunch meal prep or as part of a larger meal at the dinner table. Bangers and mash is another fun way of saying “sausage and mashed potatoes” or the even simpler “meat and potatoes”. Links of pork sausage or cut pieces of smoked sausage are stewed in a sauce made with caramelized onions and Worcestershire sauce. The onion sauce “bangers” are served on a bed of onion mashed ‘potatoes’. The mash is really mashed cauliflower, which can be cooked to have the same textures and tastes as regular mashed potatoes. The green onion doesn’t overpower the final dish. All the onion flavors are very complimentary, delicious, and Keto! You can keep the final recipe stored in meal prep containers in your refrigerator for up to 5 days. Just microwave the meal when you’re ready to eat.
What Is A Banger?
“Banger” is a British term for sausage links. The supposed origin story of the nickname dates to World War 1, when food supplies were stretched thin to last longer. Sausages could be filled with all sorts of ingredients, including liquids. When the sausages were cooked at high temperatures, they would burst or “bang”, if you will. The term “bangers and mash” has since always been associated with The Brits.
Can I Use Sausages With Beef?
Choosing links of pork sausage or smoked sausages made with pork will be best for your macros in this recipe. In some cases, sausages made with both pork and beef can still fit within the macros set for the recipe. For example, Polish kielbasa is often made with a blend without changing the macros of typical pork sausage. Avoid using all-beef products, like hot dogs or beef brats, unless you intend to add the ingredients of the recipe individually to your food log to have accurate macros.
Jessica L.
Net Carbs
8.3 g
Fiber
2.7 g
Total Carbs
11.1 g
Protein
13.8 g
Fats
42.9 g
478 cals
#1 Low Carb & Keto Diet App Since 2010
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Ingredients
Cauliflower, raw
12 oz
Butter, unsalted
2 tablespoon
Yellow onion
2 oz
Butter, unsalted
2 tablespoon
Salt
0.13 teaspoon
Black pepper
0.13 teaspoon
Garlic powder
0.13 teaspoon
Scallions
1 tablespoon, chopped
Garlic
0.25 teaspoon, chopped
Black pepper
0.13 teaspoon
Worcestershire sauce
1 tablespoon
Sausage, pork and beef, fresh
3 large link - bun or griller size
Beef broth
0.5 cup
Recipe Steps
steps 7
1 h
Step 1
Fill a large pot with water and start bringing it to a boil on your stove. Meanwhile, remove the hard core and exterior leaves of a head of cauliflower. Cut the cauliflower into 4 pieces. You can leave any core that is directly attached to florets remaining on the pieces. When the water is boiling, add the cauliflower pieces to the pot. Cook the cauliflower until it is tender enough to pierce with a fork in the toughest spots - about 10 minutes.Step 2
While the cauliflower is boiling, you can set up the onions for caramelizing. Melt the first amount of butter in a shallow pan over low heat. You’ll need to keep the heat “low and slow” throughout the recipe, and this is important to keep in mind. When the butter is melted, add very thin-sliced onions to the pan. You can use a kitchen mandolin, paring knife, or any sharp utility knife to achieve thin slices. Stir the onions around in the butter, and place a lid on the pan.Step 3
Let the onions cook in the butter, undisturbed over low heat until they turn yellow and a little transparent. If the onions start to burn or turn dark before they reach this point, reduce the heat. After the onions reach some transparency, give them a quick stir before returning the lid to the pan, keeping as much heat trapped as possible. Repeat this process of giving a quick stir and leaving the onions to cook until you see a caramelized color starting to take place. This may take up to 15 minutes.Step 4
By now, your cauliflower should be done boiling. Drain the water from the cauliflower, and transfer the pieces to a food processor. If necessary, you can now break the cauliflower into smaller pieces to fit in the food processor. Pulse the cauliflower with the second amount of butter, salt, pepper, and garlic powder. Continue pulsing until you have a blended mixture with the consistency and texture of mashed potatoes. Finally, blend chopped green onion into the mash without over blending them to keep some chopped pieces intact. You can leave the mash aside to cool for later.Step 5
Return your focus to the onions. Once your onions have begun caramelizing, stir minced garlic, pepper, and Worcestershire sauce into the pan. Place the lid over the pan again, and let the sauce bubble over low heat for 1-2 minutes. While this is occurring, place 3 pieces or links of your preferred style of pork sausage in a new pan over medium-high heat. Let the sausage cook on all sides until they char and may even burst slightly. When the sausages have reached this stage, leave them aside to rest. Don’t worry, they will cook for longer a little later.Step 6
By now, the onion sauce should be reduced and the onions will be clearly caramelized with a jammy texture. Pour the beef broth into the sauce and return the lid once more to the pan. Turn the stove heat up until the sauce is bubbling again. Place the sausages into the onion sauce, and use a spoon to ladle some of the onions and sauce over them. With the lid on, let the sausages and onion sauce stew together for about 5 minutes. The sauce will have reduced a little more, leaving a jammy onion liquid that can be spooned over the sausages for serving.Step 7
To serve the bangers and mash for one, spoon about 4 ½ ounces of mash onto a serving plate. You can spread the mash out like a bed to hold the onion sauce. Place 1 sausage onto the mash (you can slice the sausage into smaller pieces at this point if you like). Spoon a fair portion of onion sauce over the sausage and mash. At your discretion, you may garnish the dish with Worcestershire sauce, a Keto brown sauce, or fresh or dried herbs.
