Keto Bangers and Mash 🥘

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Buckle up for our Keto Bangers and Mash — a low-carb spin on the well-loved classic! It has flavorful sausages, special homemade onion gravy, and a creamy cauliflower mash. Yes, you heard that right — we're swapping out those carb-heavy potatoes for tasty cauliflower! And the best part? It all comes together in one pot, so the clean-up is a breeze!

Keto Bangers and Mash in a cast iron skillet

This post is sponsored by our friends at Kiolbassa Smoked Meats. Thank you for supporting the brands that make Cast Iron Keto possible!

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Preparation and cooking overview

Making this classic bangers and mash recipe is as simple as 1-2-3. First, fry some sausages and whip up an onion gravy. Then, prepare a cauliflower mash and bake them all together. In exactly one hour, you'll have a hearty one-pot meal at your dinner table.

Chef's note

Give the cauliflower a nice roast in the skillet before mashing it. The caramelization will add a delightful depth and make the veggie yummier. If you're a fan of chunkier mash, go easy on the food processor. And feel free to add your twist, like a touch of paprika or some red chili flakes. It's entirely optional!

Prep Time: 15 minutes
Cooking Time: 40 minutes
Total Time: 55 Minutes
Difficulty Level: Easy
Recipe Makes 4 Servings

Ingredients for this keto bangers and mash recipe

For the bangers

1 13-ounce pack of Kiolbassa Polish Smoked Sausages
½ tablespoon avocado oil

For the onion gravy

1 tablespoon unsalted butter
1 medium yellow onion, thinly sliced
1 teaspoon whole-grain mustard
Beef bone broth to thin
Salt and black pepper to taste

For the mash

2 tablespoons unsalted butter
3 cloves garlic, minced
1 tablespoon each of minced fresh herbs (rosemary, thyme, oregano, and sage)
16 ounces of cauliflower florets
½ cup heavy cream
Salt and freshly ground black pepper to taste

Ingredient substitutions

In case you can't get the exact ingredients, swap them with these alternatives:

Bangers: We're big fans of Kiolbassa sausages brought to you by our friends at Kiolbasa Smoked Meat. They're delicious, keto-friendly, and you can easily find them anywhere in the country. Can't find Kiolbassa at your local market? Give their product locator a try. And if that doesn't help, just buy any high-quality, low-carb sausages. They'll do the trick!
Butter: If you don't like butter, swap it with ghee or coconut oil.
Whole-grain mustard: Don't have whole-grain mustard? Dijon mustard works too.
Heavy cream: If you want to swap out heavy cream, go for full-fat coconut milk. It's a great dairy-free option that still gives you that thick and creamy texture.
Beef broth: Use vegetable or chicken broth to thin the gravy.

Additional ingredients

Here are some keto-friendly ingredients that you can add to the dish:

Cheese: Stir grated sharp cheddar or creamy goat cheese into the cauliflower mash. Even a sprinkle of Parmesan adds a nice, salty tang.
Herbs: Fresh herbs like parsley, chives, or cilantro add fresh flavor.
Bacon: Add crispy, cooked bacon bits for a smoky crunch.
Mushrooms: Sautéed mushrooms add a lovely earthy flavor to the gravy.

Cooking tools required

To make this Keto Bangers and Mash recipe, you'll need the following tools:

10" or larger cast-iron skillet
Food processor
Stirring spoon
Sharp knife
Cutting board
Measuring spoons
Measuring cups
Oven mitts

Tools substitute options

Cast-iron skillet: If you don't have a cast-iron skillet, an oven-safe pan or regular skillet with a metal handle works fine.
Food processor: If you don't have a food processor, you can use an immersion blender or a hand blender for both the gravy and mash.
Oven mitts: Use a folded towel to protect your hands when handling hot dishes or pans instead of oven mitts.

How to make Keto Bangers and Mash: step-by-step guide

Cooking methods

Frying
Sautéing
Baking

Preparation steps

Gather and measure all your ingredients.
Thaw the sausages at room temperature if frozen.
Peel the onion and slice it thinly.
Rinse the cauliflower under cold water and cut it into florets.
Mince the garlic and chop the herbs.

Cooking instructions

Sausages

Heat avocado oil in a skillet over medium heat.
Brown the sausages for 2-3 minutes per side until golden brown. Remove and set aside.

Onion gravy

Add a tablespoon of unsalted butter to the skillet along with the onion. Cook for 7-10 minutes until deep golden brown.
Transfer the mix to a food processor.
Add your bone broth a little at a time, and blend until you have a velvety smooth gravy. Season with salt and ground black pepper and set aside.
Rinse the processor.
Preheat the oven to 400° F.

Cauliflower mash

Wipe out the skillet with a clean cloth or paper towel. Place it on the stovetop over medium heat.
Add 2 tablespoons of unsalted butter along with the garlic and herbs. Sauté for a minute until fragrant.
Toss in the cauliflower and heavy cream. Bring to a low simmer and cover with a lid.
Cook for 10-15 minutes on low heat until the cauliflower becomes tender.
Transfer to the food processor and blend until smooth. Add additional cream if needed. Season with salt and pepper.

Bake them all together

Scoop the cauliflower mash back into the skillet, smoothing it to form an even layer.
Spread the low-carb onion gravy on top of it. Place your golden brown sausages.
Slide the skillet into your preheated oven. Let it bake for 5 minutes or until the sausages are sizzling.
Remove from heat and serve immediately.

Chef's pro tip

When cooking the cauliflower, make sure not to overcook it. Overcooked cauliflower has a watery and loose texture, similar to potatoes. So keep a close eye on your cauliflower as it simmers. Give it a poke with a fork — it must be tender but still holding its shape. And don't forget to give it a good drain before mashing unless you're aiming for cauliflower soup.

What to serve with keto bangers and mash?

Here are some keto-friendly sides that would pair beautifully with this bangers and mash:

Roasted Brussels sprouts: The slight bitterness of the Charred Brussels Sprouts balances out the creamy flavors of the main dish.
Steamed green beans: Green beans add a refreshing and delightful crunch. Check out our Garlic Butter Green Beans for a tasty twist.
Grilled asparagus: The smoky flavor of grilled asparagus works well with this dish.
Side salad with vinaigrette: Balance the creamy mash with a fresh salad.
Keto-friendly bread rolls: Try our Keto Dinner Rolls, which are perfect for scooping out every flavorful bite of the mash.

Nutritional facts for keto bangers and mash

Amount per serving

Calories: 487

Calories from Fat: 378

Fat: 42g (65% Daily Value)

Saturated Fat: 20g (125% Daily Value)

Cholesterol: 63mg (21% Daily Value)

Sodium: 763mg (33% Daily Value)

Potassium: 724mg (21% Daily Value)

Carbohydrates: 11g (4% Daily Value)

Fiber: 3g (13% Daily Value)

Sugar: 4g (4% Daily Value)

Protein: 19g (38% Daily Value)

Vitamin A: 784IU (16% Daily Value)

Vitamin C: 59mg (72% Daily Value)

Calcium: 76mg (8% Daily Value)

Iron: 2mg (11% Daily Value)

Nutritional values are estimates only and do not include carbs from sugar alcohols.

How to make it healthier

Swap out heavy cream: Use unsweetened almond milk or coconut cream instead of heavy cream. These alternatives are creamy and have fewer calories.
Add more veggies: Add non-starchy veggies, like spinach or zucchini, into your mash.
Make your own bone broth: Instead of buying it from the store, have it homemade.

Time-saving tips

Buy frozen cauliflower florets: Use frozen cauliflower florets. They're pre-cut, and you can cook them directly.
Use ready-made gravy: If you're short on time, buy a keto-friendly onion gravy instead of making your own.
Multi-task: Although this is a one-pan dish, you can use multiple skillets to cook the sausages, gravy, and mash at the same time.

What can I prepare ahead of time?

Garlic sauce: Cook the garlic in butter as instructed. Then let it cool and store it in an airtight container in the fridge.
Cauliflower mash: Follow the recipe to make the mash. Allow it to cool, and then store it in an airtight container. When it's time to bake, warm it up on the stovetop. Add a bit more cream or broth if it's too thick.

Storage and reheating instructions

Storage instructions

You can easily store the leftovers for a quick lunch. But first, allow them to cool completely and then transfer them into an airtight container.

Refrigerator storage: Place the dish in an airtight container and keep it in the fridge for 3-4 days.
Freezer storage: Store your mash, garlic gravy, and sausages in three separate freezer-safe containers. Store them for up to 2-3 months.

Note: The cauliflower mash may become watery when thawing. Stir well to balance the moisture when reheating.

Reheating instructions

Microwave: Transfer the desired leftover portion to a microwave-safe dish. Cover it with a lid, leaving a small corner open to vent. Heat it on high for 2 minutes, then stir and check if it's hot enough. If not, continue microwaving it in 30-second intervals.
Oven: Preheat the oven to 350° F. Transfer the bangers and mash to an oven-safe dish and cover it with aluminum foil. Let it bake for a good 15-20 minutes.

Looking for more great recipes? Check out all of our other low-carb recipes using Kiolbassa Smoked Sausages ↓

Keto Cabbage Soup close-up in bowl with a spoon in sitting in the bowl

Keto "Potato" Salad with Smoked Sausage In a large serving bowl with kiolbassa packaging in the foreground.

Recipe wrap-up and conclusion

This Keto Bangers and Mash swaps potatoes with cauliflower and introduces the flavors of sausages and onions. Creating this keto-friendly comfort food is a fun culinary experience. That's what we call a winning recipe!

So, the next time you're craving classic comfort food, remember this gem of a recipe. As for now, roll up those sleeves, heat that skillet, and let the magic of comfort cooking fill your kitchen.

Frequently asked questions

While the recipe specifies whole-grain style mustard, you can experiment with different types. Dijon mustard has a smooth tang, while English mustard has a stronger, spicier kick.

The perfect thickness is a matter of personal preference. Some people prefer a thinner, more soup-like consistency, while others prefer thicker, almost like a sauce.

No, the sausages must only be browned before going into the oven. They'll continue to cook through while baking.

Not constantly, but give it a good stir every few minutes to prevent the veggies from sticking to the pan.

Some of the reasons include aged cauliflower or overcooking. Do not use cauliflowers with brown or dark spots.

📖 Recipe

Keto Bangers and Mash

This Keto Bangers and Mash recipe is made in a one-pan skillet style with minimal fuss. The herb-mashed cauliflower is so good!

5 from 3 votes

Print Rate Pin Recipe

Course: Main Course

Cuisine: Irish

Keyword: Keto sausages

Prep Time: 15

Cook Time: 40

Total Time: 55

Servings:

Calories: 487kcal

Ingredients

Bangers:

1 13-oz package Kiolbassa Polish Smoked Sausages
½ tablespoon avocado oil

Onion Gravy:

1 tablespoon unsalted butter
1 medium yellow onion thinly sliced
1 teaspoon whole grain style mustard
Beef bone broth to thin
Salt and freshly ground black pepper to taste

Mash:

2 tablespoons unsalted butter
3 cloves garlic minced
1 tablespoon minced fresh herbs rosemary, thyme, oregano, sage
16 oz cauliflower florets
½ cup heavy cream
Salt and freshly ground black pepper to taste

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