Keto Bangers and Cauliflower Mash

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Clonakilty, West Cork

📍 Where this dish comes from: Clonakilty, West Cork
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Keto Bangers and Cauliflower Mash, plated and ready to serve

This Keto Bangers and Cauliflower Mash is a low-carb version of the classic British and Irish comfort food. Juicy, flavorful sausages are paired with a creamy cauliflower mash, replacing traditional potatoes for a keto-friendly meal. The dish is rich, hearty, and perfect for those craving comfort food without the extra carbs.

What You’ll Need

Ingredients for Keto Bangers and Cauliflower Mash

Keto Bangers and Cauliflower Mash

This Keto Bangers and Cauliflower Mash is a low-carb version of the classic British and Irish comfort food.
Print Recipe
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Main Course
Cuisine: Irish
Servings: 4 servings
Calories: 450kcal

Ingredients

  • For the Bangers (Sausages)
  • 6 low-carb sausages (preferably Irish or British-style)
  • 1 tbsp olive oil
  • 1 onion sliced
  • 2 cloves garlic minced
  • 1/2 cup beef or vegetable broth (for sauce)
  • For the Cauliflower Mash
  • 1 large head of cauliflower chopped
  • 2 tbsp butter
  • 1/4 cup heavy cream
  • Salt and pepper to taste
  • 1 tbsp fresh chives or parsley (for garnish)

Instructions

  • Prepare the cauliflower mash: Steam or boil the cauliflower florets until tender, about 10-12 minutes. Drain well. In a blender or food processor, blend the cooked cauliflower with butter, heavy cream, salt, and pepper until smooth. Set aside.
  • Cook the sausages: Heat olive oil in a large skillet over medium heat. Add the sausages and cook, turning occasionally, until browned and cooked through, about 1012 minutes. Remove the sausages from the skillet and set aside.
  • Sauté the onions and garlic: In the same skillet, add the sliced onion and garlic. Cook for 5-7 minutes until softened and caramelized.
  • Make the sauce: Stir in the broth to deglaze the pan, scraping up any browned bits from the bottom. Simmer the mixture for 3-5 minutes until it slightly thickens. Return the sausages to the skillet to warm through in the sauce.
  • Serve: Serve the sausages over a generous portion of cauliflower mash. Garnish with fresh chives or parsley, and drizzle the onion sauce over the top.

Nutrition

Serving: 1serving | Calories: 450kcal | Protein: 20g | Fat: 35g
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Cooking Keto Bangers and Cauliflower Mash in the kitchen

Health Benefits

  • Cauliflower mash replaces the potato side that traditionally comes with bangers, keeping the whole plate low-carb.
  • A simple broth-based pan sauce adds flavor without any flour-based thickener.

Pairs Well With

  • Roasted Brussels Sprouts and Bacon Salad
  • Keto Colcannon Salad
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