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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.

Slow Cooker/Instant Pot Bangers & Mash (Low-Carb, Paleo, Whole30)

  • Author: Fit SlowCooker Queen
  • Prep Time: 15 mins
  • Cook Time: 3 hours
  • Total Time: 3 hours 15 mins
  • Yield: 5 servings 1x


  • 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

Mashed Cauliflower

  • 1 head cauliflower, approx 2 lbs or approx 20 ounces frozen
  • 12 tbsp ghee or butter
  • Salt & pepper to taste


Slow Cooker

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.

  1. Add sausages and onion to the slow cooker.
  2. 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.
  3. Cook HIGH 2-3 hours or LOW 4-6.
  4. 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.

Instant Pot

  1. Set Instant Pot to the high saute setting. Heat oil.
  2. Add sausage and brown on each side, 3-5 minutes. Remove sausage from IP. You might have to brown them in batches.
  3. Add onion and saute a few minutes until soft.
  4. 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.
  5. Stir in thyme, salt, pepper, garlic powder, and pepper. Add sausages back into the pressure cooker.
  6. 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.**
  7. 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.


  1. Cook cauliflower using your preferred method.
  2. Blend cauliflower, ghee, salt and pepper until smooth.

Serve sausages on top of mashed cauliflower.


Nutritional values will depending on which sausage you use.