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November 18, 2020 · 6 Comments

Keto Bangers and Mash with Onion Gravy

Beef· Egg-Free· Gluten-Free· Keto· Main Dish· Nut-Free· Pork· Recipe· Soy-Free

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Keto Bangers and Mash Pin
Keto Bangers and Mash Pin
Keto Bangers and Mash Pin
Keto Bangers and Mash Pin
Keto Bangers and Mash Pin
Keto Bangers and Mash Pin
Keto Bangers and Mash Pin
Keto Bangers and Mash Pin
Keto Bangers and Mash Pin

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

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!

Now this, this is the type of skillet dinner we live for here at Cast Iron Keto. One skillet, a few simple ingredients, and BAM, you’ve got a dinner that’s worthy of anyone’s praise. This Keto Bangers and Mash with Onion Gravy recipe is so comforting, hearty, and just all around perfect.

We’ve got 3 layers of goodness in this skillet:

  1. garlic butter and herb mashed cauliflower
  2. onion gravy
  3. Kiolbassa Polish Style Smoked Sausages

Can you even??

Keto Bangers and Mash in a cast iron skillet

While our thing is one-pan dinners, technically, you can indeed make this recipe with multiple pans/pots if you want to move even quicker. We try to keep a minimalist kitchen so using our handy cast-iron skillet for each component works well for us but it does get a bit into the musical skillet territory while you transfer each component into and out of the skillet before pilling it all back in to take a bake under the broiler.

Either way, it’s bound to be delicious.

Let’s chat about each layer, shall we?

Keto Bangers and Mash in a cast iron skillet

Garlic Butter and Herb Mashed Cauliflower

The single best-mashed cauliflower recipe, EVER, we promise. This is roughly the recipe we used in multiple recipes in our book and it gets rave reviews from everyone who tries it. Think you like mashed potatoes? Think again because this cauliflower will convert you for LIFE, Keto or not.

Onion Gravy

Made with a whole onion, some butter, and broth, this gravy is saucy perfection.

Kiolbassa Polish Style Smoked Sausages

No nitrates, preservatives, no MSG, and no gluten – these smoked sausages are always our go-to for a Bangers and Mash style meal. Made with a blend of pork and beef, these sausages are so flavorful, brown perfectly, and make this delicious skillet dinner a snap.

Can’t seem to find Kiolbassa at your local market? Give their product locator a try.

Keto Bangers and Mash in a cast iron skillet

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

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Keto Bangers and Mash in a cast iron skillet

Keto Bangers and Mash with Onion Gravy

This Keto Bangers and Mash with Onion Gravy recipe is made in 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 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 4
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

Instructions

  • Heat the avocado oil in a 10” or larger cast-iron skillet over medium heat. Brown the sausages for 2-3 minutes per side until golden brown. Remove and set aside.
  • Add 1 tablespoon of unsalted butter to the pan along with the onion. Cook for 7-10 minutes until deep golden brown. Transfer to a food processor and blend with a bit of bone broth a little at a time until a silky gravy forms. Season with salt and pepper to taste and set aside. Wash out the processor.
  • Preheat the oven to 425° F.
  • Wipe out the pot and add 2 tablespoons of unsalted butter to the pan along with the garlic and herbs over medium heat. Cook for 1 minute until fragrant. Add in the cauliflower and heavy cream. Bring to a low simmer and cover. Cook for 10- 15 minutes or until the cauliflower is very tender. Transfer to the food processor and blend until smooth adding additional cream if needed. Season to taste with salt and pepper.
  • Place the mash back into the skillet, top with onion gravy and bangers. Transfer to the oven and bake for 5 minutes until the bangers are hot. Serve immediately.

Nutrition

Nutrition Facts
Keto Bangers and Mash with Onion Gravy
Amount Per Serving
Calories 487 Calories from Fat 378
% Daily Value*
Fat 42g65%
Saturated Fat 20g125%
Cholesterol 63mg21%
Sodium 763mg33%
Potassium 724mg21%
Carbohydrates 11g4%
Fiber 3g13%
Sugar 4g4%
Protein 19g38%
Vitamin A 784IU16%
Vitamin C 59mg72%
Calcium 76mg8%
Iron 2mg11%
*

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

# Hashtag with us!Don't forget to mention @castiron_keto or tag #castironketo on Instagram with your creations! We love seeing what you're making.
Previous Post: « Keto Mummy Meatballs
Next Post: Cast Iron Keto’s 2020 Gift Guide »

Reader Interactions

Comments

  1. Albertina says

    November 23, 2020 at 7:59 am

    This sounds yummy and looks good! I want to make it and I will definitely try it as soon as I can.

    Reply
  2. Briana says

    November 23, 2020 at 7:22 pm

    5 stars
    So delicious. Will definitely be making this again!

    Reply
  3. Amanda Bines says

    December 10, 2020 at 11:01 pm

    5 stars
    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.

    Reply
  4. Sarah says

    February 2, 2021 at 5:13 am

    1 Tbsp of each of the herbs or all together 1Tbsp?

    Reply
    • Cast Iron Keto says

      February 4, 2021 at 9:19 am

      1 tablespoon total, just a blend of those herbs.

      Reply
  5. Jennifer says

    March 17, 2021 at 8:33 pm

    5 stars
    I am excited to say I made this for dinner tonight, and used some Lusty Monk mustard. SO good!

    Reply

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✨ Blueberry Hot Fudge Cake ✨ This 30-minute d ✨ Blueberry Hot Fudge Cake ✨  This 30-minute dessert is absolutely decadent while being totally plant-based, low-carb, and grain-free thanks to some of our go-to ingredients from Bob's Red Mill. Grab some ice cream and a spoon and dig in! Recipe can be found at castironketo.net, just search “blueberry cake.” #bakedwithbobs #keto #plantbased #veganrecipes
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