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!
This post is sponsored by our friends at Kiolbassa Smoked Meats. Thank you for supporting the brands that make Cast Iron Keto possible!
Jump to:
- Preparation and cooking overview
- Chef's note
- Ingredients for this keto bangers and mash recipe
- Ingredient substitutions
- Additional ingredients
- Cooking tools required
- Tools substitute options
- How to make Keto Bangers and Mash: step-by-step guide
- Cooking methods
- Preparation steps
- Cooking instructions
- What to serve with keto bangers and mash?
- Nutritional facts for keto bangers and mash
- How to make it healthier
- Time-saving tips
- What can I prepare ahead of time?
- Storage and reheating instructions
- Storage instructions
- Reheating instructions
- Recipe wrap-up and conclusion
- Frequently asked questions
- 📖 Recipe
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!
Ingredients for this keto bangers and mash recipe
For the bangers
For the onion gravy
For the mash
Ingredient substitutions
In case you can't get the exact ingredients, swap them with these alternatives:
Additional ingredients
Here are some keto-friendly ingredients that you can add to the dish:
Cooking tools required
To make this Keto Bangers and Mash recipe, you'll need the following tools:
Tools substitute options

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

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
Time-saving tips
What can I prepare ahead of time?
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.
Note: The cauliflower mash may become watery when thawing. Stir well to balance the moisture when reheating.
Reheating instructions

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








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
📖 Recipe

Keto Bangers and Mash
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
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.
Albertina says
This sounds yummy and looks good! I want to make it and I will definitely try it as soon as I can.
Briana says
So delicious. Will definitely be making this again!
Amanda Bines says
These ideas are fantastic. I’ve been tossing up whether to give keto a shot for a long time. These recipe ideas are making the decisions so much easier haha. Thank you for your inspirational work.
Sarah says
1 Tbsp of each of the herbs or all together 1Tbsp?
Cast Iron Keto says
1 tablespoon total, just a blend of those herbs.
Jennifer says
I am excited to say I made this for dinner tonight, and used some Lusty Monk mustard. SO good!