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Keto British 'Bangers & Mash' With Onion Gravy Recipe

Gluten Free
Lunch
Main Dishes
Quick Easy
★★★★☆
4.5/5
(1031 reviews)
By Zylo Nutritionist Team
Keto British 'Bangers & Mash' With Onion Gravy
Zylo Recipes

Description

Experience a comforting twist on a beloved classic with our reimagined Bangers and Mash. This dish offers a delightful departure from the traditional, featuring a creamy cauliflower mash in place of potatoes, making it a lighter yet equally satisfying alternative. Imagine sinking your fork into a cloud of smooth, subtly sweet cauliflower mash, perfectly complementing the savory depth of the sausages.

The cauliflower, when prepared just right, transforms into a velvety base that eagerly soaks up the rich flavors of the gravy. This is no ordinary side dish; it's a foundation of comfort that elevates the entire meal. Speaking of sausages, select a high-quality sausage that speaks to your palate.

Whether you prefer the robust flavor of pure pork or a different blend of meats, the key is to choose sausages that are free from unnecessary fillers and binders. This ensures a cleaner taste and a more enjoyable texture. And then there's the gravy, the crowning glory of this dish.

Our savory onion gravy is a symphony of rich, caramelized flavors that tie everything together. Slowly simmered onions create a deep, complex sweetness that is perfectly balanced with savory notes, creating a sauce that is both comforting and deeply satisfying. It's the kind of gravy you'll want to drizzle generously over both the sausages and the mash, ensuring that every bite is bursting with flavor.

This dish naturally lends itself to dietary adaptations. It's inherently gluten-free, and with a simple swap of ingredients, it can easily be tailored to vegetarian or vegan preferences. Plant-based sausages offer a delicious alternative, allowing everyone to enjoy the comforting flavors of this classic meal.

Similarly, dairy-free alternatives can be seamlessly incorporated without sacrificing the creamy texture of the mash or the richness of the gravy. So go ahead, indulge in a plate of Bangers and Mash that is both satisfying and aligned with your health goals. It's a comforting, flavorful, and versatile dish that is sure to become a new favorite.

Preparation Time

Prep Time
10 min
Cook Time
30 min
Total Time
40 min

Nutrition Information

Per 1 serving serving
C
Calories
550 Kcal
C
Carbs
15 g
Fi
Fiber
4 g
Sugar
5 g
P
Protein
35 g
C
Fats
45 g
Saturated Fats 18 g
Unsaturated Fats 20 g
Cholestrol 120 mg
Sodium 700 mg
Potassium 600 mg
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Ingredients

    1.
    Olive oil
    Olive oil
    1 tbsp
    2.
    Breakfast sausage, pork
    Breakfast sausage, pork
    800 g
    3.
    Onion
    Onion
    0.25 cup
    4.
    Red wine
    Red wine
    0.33 cup
    5.
    Red wine vinegar
    Red wine vinegar
    1 tablespoon
    6.
    Tap water
    Tap water
    2 tbsp
    7.
    Cauliflower, cooked from fresh
    Cauliflower, cooked from fresh
    17 oz
    8.
    Butter, unsalted
    Butter, unsalted
    2 tbsp
    9.
    Cream Heavy Whipping
    Cream Heavy Whipping
    2 tbsp
    10.
    Cheddar cheese
    Cheddar cheese
    2 oz
    11.
    Mustard
    Mustard
    1 tsp
    12.
    Bay Leaf
    Bay Leaf
    1 leaf
    13.
    Thyme, fresh
    Thyme, fresh
    2 tsp
    14.
    Monk Fruit Erythritol Blend
    Monk Fruit Erythritol Blend
    0.25 tsp
    15.
    Beef Broth Prepared From Dry Cubes
    Beef Broth Prepared From Dry Cubes
    1 cube (6 fl oz prepared)

Instructions

    1.
    Preheat the oven to 200C/ 400F. Pan-fry the sausages over medium-high heat until browned on all sides. Remove from heat and transfer to a plate.
    2.
    Finely dice the onion. Melt the butter in the frying pan then saut the onions until translucent. Add the thyme sprigs, bay leaf and add a good pinch of erythritol and saute for another minute.
    3.
    Place the sauteed onions on a small baking tray and position the sausages and any juices on top. Roast in the oven for 15-20 minutes or until cooked through. The onions will caramelise but watch out they don burn as this will ruin the taste of the gravy.
    4.
    While the sausages are roasting, make the cauliflower mash. Wash and trim the cauliflower then cut into small florets. Place into a glass bowl. Then drizzle 2 tablespoons of cream and 2 tablespoons of butter. Cover and microwave on high for 5 minutes, stir the cauliflower to coat with the cream mixture. Cover and microwave for another 3 minutes until soft.
    5.
    Grate the cheese and set it aside. Carefully remove the cauliflower from the microwave and place it into a food processor or a high-speed blender along with the grated cheese. Pulse until a smooth puree, or mash by hand, then season with salt and pepper and a teaspoon of mustard.
    6.
    When the sausages are cooked and the onions are caramelised, remove them from the oven. Turn the oven off and place the sausages onto a plate or tray, returning to the oven to keep warm.
    7.
    Put the frying pan back on the stove and scrape in the caramelised onions. Add the vinegar, red wine, and stock cube and simmer for a few minutes until a thick sticky gravy forms. If it a little too thick, add a little water one tablespoon at a time to get to a pouring consistency. You can remove the thyme and bay leaf at this point or keep it in.
    8.
    Remove the sausages from the oven. Spoon the mash onto the middle of the plate. Top with the sausages and pour over the gravy. Serve hot.