Keto Bangers and Mash with Onion Gravy
Bangers and Mash is a British meal traditionally made with mashed potatoes, but today I’ve opted to switch out the potatoes for mashed loaded cauliflower in order to make the meal more keto-friendly. Don’t get me wrong, potatoes are my all-time favorite vegetable, but for 1/5 the carb load, I don’t mind subbing cauliflower now and then. With yummy additions like cheese and bacon, I promise you won’t miss the spuds.
Items used to make this recipe:
(affiliate links)
Irish-Style bangers https://amzn.to/2EGVv8Z
pressure cooker https://amzn.to/2EG3enO
steamer basket for instant pot https://amzn.to/3sxpOXz
potato ricer https://amzn.to/2NCdpN4
locking tongs https://amzn.to/2XxtGaC
12-inch cast iron skillet https://amzn.to/2Vzx6Ih
Keto Bangers and Mash with Onion Gravy
makes 6 servings
Ingredients
FOR THE BANGERS:
Irish-style bangers
olive oil
FOR THE ONION GRAVY:
1 tablespoon butter
1 small onion, thinly sliced
2 tablespoons water
FOR THE MASHED CAULIFLOWER:
1 pound cauliflower florets, steamed
4 ounces shredded cheddar cheese
2 tablespoons butter
2 slices bacon, cooked and crumbled
garnish: sliced scallions or chopped chives
Directions
TO MAKE THE BANGERS:
Drizzle olive oil in a heavy-bottom skillet and brown bangers on each side; remove from pan and make onions in the same skillet, without cleaning the skillet.
TO MAKE THE ONION GRAVY:
In the same skillet used to cook bangers, melt the butter and saute the onions until they are caramelized, stirring frequently.
Add water to deglaze pan and return bangers; simmer until bangers are heated through.
TO MAKE THE MASHED CAULIFLOWER:
Mash together the hot steamed cauliflower, cheddar cheese, butter, sour cream, and crumbled bacon; taste and add salt and pepper as needed.
Garnish with sliced scallions or chopped chives if desired.
Nutritional stats for one serving of mashed cauliflower (recipe serves 6):
calories 199
protein 8g
fat 17g
total carbs 5g
fiber 2g
net carbs 3g