Bangers and mash also known as sausages and mashed potatoes is traditionally a hearty and comforting dish. This lighter, cleaned up version uses a simple homemade gravy and mashed cauliflower to make it low-carb, paleo, and whole30 compliant.
Updated 2019 with Instant Pot instructions
I’m making this because St. Patrick’s Day is coming up. BUT after doing a bit of research, I’m finding that it’s not actually a traditional Irish recipe. That’s okay, I’m still rounding out my St. Patrick Day’s recipe collection with this one.
My sausages were uncooked. When I make this in the slow cooker, I pre-browned them in a skillet first. This is an optional step. If you’re using an electric pressure cooker (Instant Pot), this step is listed as an instruction since you can do it directly in the base. For a list of Whole30 compliant sausage brands, click HERE.
For the gravy, I used the homemade gravy from my Slow Cooker Beef Tips & Gravy (Paleo/Whole30) recipe. It’s simple, compliant, and full of flavor; the perfect gravy to simmer the bangers and onions in all day. To make the sauce have the consistency of a traditional gravy, you will need to use a thickening agent. There are several options out there; I suggest you find one that suits your lifestyle whether it be paleo compliant or more suitable for the keto diet. My go-to thickening agent is arrowroot flour mixed with water. I use a 2:1 ratio. If you have a preferred thickener that’s not arrowroot flour, you can swap it in.
Mashed cauliflower or mashed potatoes? I used mashed cauliflower. I was going to used mashed white sweet potatoes but I wanted this recipe to be low-carb as well so I went with cauliflower. For the slow cooker, steam the cauliflower using your preferred method. When I used fresh cauliflower with this recipe, I steam them in my food steamer. When I use frozen cauliflower (yes of course I use frozen vegetables), I pop it in the microwave.
For the pressure cooker, if you have the steamer basket and stand accessories, you can steam the cauliflower directly in the pressure cooker (Instant Pot).
Mash the cauliflower using your preferred method. I use a food processor but other options include a blender or a potato masher.
My Secret To Fully Mashed Cauliflower
I’ll let you in on my secret to make them fluffy each time – don’t use any liquid. That’s right, when it’s time to mashed the cauliflower down, I don’t use any liquid. No almond milk, no water, nada. Cooked cauliflower will release enough liquid in the food processor so I just add ghee (butter), salt and pepper. Of course, you can use your preferred mashed cauliflower recipe.
Looking for other St. Patrick’s Day recipes? Check these out:
Instant Pot Bangers & Mash VIDEO:
- 16 ounces bangers aka sausages
- 1 onion, sliced
- 1 tablespoon oil (for pressure cooker)
- 2 cups low-sodium beef or bone broth
- 1 tsp dried thyme
- 1/2 tsp salt (or more)
- 1/2 tsp garlic powder
- 1/4 tsp pepper
- Slurry: 2 tbsp Arrowroot flour, 1/4 cup water
- 1 head cauliflower, approx 2 lbs or approx 20 ounces frozen
- 1–2 tbsp ghee or butter
- Salt & pepper to taste
Optional: Heat your preferred oil in a large skillet over medium-high heat. Add sausages and brown each side, approx 3-5 min. An additional step is to add onions to the skillet once the sausages are done to brown them as well.
- Add sausages and onion to the slow cooker.
- In a small bowl, mix together the gravy ingredients EXCEPT the slurry ingredients of arrowroot flour and water. Pour gravy into the slow cooker. Stir gently.
- Cook HIGH 2-3 hours or LOW 4-6.
- In a small bowl mix together slurry. Pour slurry into the slow cooker and stir. Cook an additional 5–10 minutes on HIGH or until gravy has thickened to your liking.
- Set Instant Pot to the high saute setting. Heat oil.
- Add sausage and brown on each side, 3-5 minutes. Remove sausage from IP. You might have to brown them in batches.
- Add onion and saute a few minutes until soft.
- Add the beef broth, and using a wooden spoon, scrape the bottom of the Instant Pot to remove any bits that stuck to it. Make sure you scrape it well to avoid burning during cooking.
- Stir in thyme, salt, pepper, garlic powder, and pepper. Add sausages back into the pressure cooker.
- Close and seal vent. Select manual setting and set time for 5 minutes. Quick-release pressure when cook time is completed. Add trivet and cauliflower in steamer. Can additional 3 minutes on high pressure, quick release pressure when done. **If you’re not cooking the cauliflower in the pressure cooker, set the time for 8 minutes on high pressure & quick release.**
- Remove sausages and cauliflower from pressure cooker. In a small bowl mix together slurry. Pour slurry into the pressure cooker and stir. Cook an additional 5-10 minutes on SAUTE or until gravy has thickened to your liking.
- Cook cauliflower using your preferred method.
- Blend cauliflower, ghee, salt and pepper until smooth.
Serve sausages on top of mashed cauliflower.
Nutritional values will depending on which sausage you use.
Cook the cauliflower your preferred way. I steam mine. I like to throw the steamed, drained cauliflower (careful, it will be hot) in the food processor with the ghee, salt, and pepper but you can also use a blender, immersion blender, potato masher, etc. Whatever works for you.
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