Go Back
Print
Recipe Image
Nutrition Label
–
+
servings
US Customary
Metric
Smaller
Normal
Larger
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
Pin Recipe
Course:
Main Course
Cuisine:
Irish
Keyword:
Keto sausages
Prep Time:
15
minutes
minutes
Cook Time:
40
minutes
minutes
Total Time:
55
minutes
minutes
Servings:
4
Calories:
487
kcal
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
US Customary
-
Metric
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.
Nutrition
Nutrition Facts
Keto Bangers and Mash
Amount Per Serving
Calories
487
Calories from Fat 378
% Daily Value*
Fat
42g
65%
Saturated Fat 20g
125%
Cholesterol
63mg
21%
Sodium
763mg
33%
Potassium
724mg
21%
Carbohydrates
11g
4%
Fiber 3g
13%
Sugar 4g
4%
Protein
19g
38%
Vitamin A
784IU
16%
Vitamin C
59mg
72%
Calcium
76mg
8%
Iron
2mg
11%
*
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.