Overhead shot of Bangers and Mash
Bangers and Mash Recipe

A healthy and low carb dish that has a few simple ingredients: sausage, gravy, cauliflower mash, and veggies. This Bangers and Mash Recipe is so comforting, you'll wonder why you don't make them more often.

  • 1 pkg pre-cooked (or raw) sausages
  • 1 small onion
  • 1 tsp minced garlic
  • 1 tsp xanthun gum (more if you're wanting a thicker gravy)
  • 2 cups beef stock (or beef bone broth)
  • pre made cauliflower mash - link in blog post
  • steamed vegetables, preferably peas or peas and carrots
  1. Warm your pan (I love cast iron for this meal) over medium heat.

  2. Place sausages in your pan and brown each side. 2 to 3 minutes per side for pre-cooked sausages and 4 to 5 minutes per side if raw.

  3. Once browned place pre-cooked sausages in an oven safe dish and place in a preheated oven (200*) to keep warm while you're making the gravy. If the sausages you browned were raw this will also give them a chance to finish cooking if needed. In this case, the oven can be hotter, at 350*.

  4. In your cast iron pan, add the minced garlic and saute until fragrant. About 1 minute.

  5. Add the cut onion to the pan.

  6. Cook onion until caramelized.

  7. Once onions are nice and brown, sprinkle on the xanthan gum powder. Mix in with the onions.

  8. Add your beef stock. Bring to a boil then let simmer to thicken. If your stock is not thickening, you can add more xanthan gum powder. Add a very small amount at a time. A little goes a long way.

  9. Serve over cauliflower mash with a side of veggies and a large scoop of the onion gravy!