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Filtering by Tag: peas

Keto Bangers and Mash with Onion Gravy

Patricia Reitz

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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:


Keto Bangers and Mash with Onion Gravy

makes 6 servings

Printable Recipe

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:

  1. 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:

  1. In the same skillet used to cook bangers, melt the butter and saute the onions until they are caramelized, stirring frequently.

  2. Add water to deglaze pan and return bangers; simmer until bangers are heated through.

TO MAKE THE MASHED CAULIFLOWER:

  1. Mash together the hot steamed cauliflower, cheddar cheese, butter, sour cream, and crumbled bacon; taste and add salt and pepper as needed.

  2. 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