Keto Bangers and Mash with Onion Gravy

Keto Bangers and Mash with Onion Gravy


This Keto Bangers and Mash with Onion Gravy recipe is made in one-pan with minimal fuss. The herb mashed cauliflower is so good!

Keto Bangers and Mash in a cast iron skillet

This post is sponsored by our friends at Kiolbassa Smoked Meats, thank you for supporting the brands that make Cast Iron Keto possible!

Now this, this is the type of skillet dinner we live for here at Cast Iron Keto. One skillet, a few simple ingredients, and BAM, you’ve got a dinner that’s worthy of anyone’s praise. This Keto Bangers and Mash with Onion Gravy recipe is so comforting, hearty, and just all around perfect.

We’ve got 3 layers of goodness in this skillet:

  1. garlic butter and herb mashed cauliflower
  2. onion gravy
  3. Kiolbassa Polish Style Smoked Sausages

Can you even??

Keto Bangers and Mash in a cast iron skillet

While our thing is one-pan dinners, technically, you can indeed make this recipe with multiple pans/pots if you want to move even quicker. We try to keep a minimalist kitchen so using our handy cast-iron skillet for each component works well for us but it does get a bit into the musical skillet territory while you transfer each component into and out of the skillet before pilling it all back in to take a bake under the broiler.

Either way, it’s bound to be delicious.

Let’s chat about each layer, shall we?

Keto Bangers and Mash in a cast iron skillet

Garlic Butter and Herb Mashed Cauliflower

The single best-mashed cauliflower recipe, EVER, we promise. This is roughly the recipe we used in multiple recipes in our book and it gets rave reviews from everyone who tries it. Think you like mashed potatoes? Think again because this cauliflower will convert you for LIFE, Keto or not.

Onion Gravy

Made with a whole onion, some butter, and broth, this gravy is saucy perfection.

Kiolbassa Polish Style Smoked Sausages

No nitrates, preservatives, no MSG, and no gluten – these smoked sausages are always our go-to for a Bangers and Mash style meal. Made with a blend of pork and beef, these sausages are so flavorful, brown perfectly, and make this delicious skillet dinner a snap.

Can’t seem to find Kiolbassa at your local market? Give their product locator a try.

Keto Bangers and Mash in a cast iron skillet

Looking for more great recipes? Check out all of our other low-carb recipes using Kiolbassa Smoked Sausages

Keto Cabbage Soup close-up in bowl with a spoon in sitting in the bowl
Keto "Potato" Salad with Smoked Sausage In a large serving bowl with kiolbassa packaging in the foreground.
Keto Cheesy Cabbage Sausage Skillet on tabletop
Cast Iron Skillet filled with cooked peppers, onions, rounds of sausage and keto pierogi's
Keto Garlic Parmesan Sausage Skillet with kiolbass packaging in the foreground being stirred with a wooden spoon
Keto Jambalaya in skillet
Overhead shot of finished Keto Creamy Tuscan Zucchini Noodles with Sausage
Keto Italian Sausage, Peppers, and Onions in a cast iron skillet with fresh basil.

Keto Bangers and Mash in a cast iron skillet

Print

Keto Bangers and Mash with Onion Gravy

This Keto Bangers and Mash with Onion Gravy recipe is made in one-pan skillet style with minimal fuss. The herb mashed cauliflower is so good!
Course Main Course
Cuisine Irish
Keyword Keto sausages
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 4
Calories 487kcal

Ingredients

Bangers:

Onion Gravy:

  • 1 tablespoon unsalted butter
  • 1 medium yellow onion thinly sliced
  • 1 teaspoon whole grain style mustard
  • Beef bone broth to thin
  • Salt and freshly ground black pepper to taste

Mash:

  • 2 tablespoons unsalted butter
  • 3 cloves garlic minced
  • 1 tablespoon minced fresh herbs rosemary, thyme, oregano, sage
  • 16 oz cauliflower florets
  • ½ cup heavy cream
  • Salt and freshly ground black pepper to taste

Instructions

  • Heat the avocado oil in a 10” or larger cast-iron skillet over medium heat. Brown the sausages for 2-3 minutes per side until golden brown. Remove and set aside.
  • Add 1 tablespoon of unsalted butter to the pan along with the onion. Cook for 7-10 minutes until deep golden brown. Transfer to a food processor and blend with a bit of bone broth a little at a time until a silky gravy forms. Season with salt and pepper to taste and set aside. Wash out the processor.
  • Preheat the oven to 425° F.
  • Wipe out the pot and add 2 tablespoons of unsalted butter to the pan along with the garlic and herbs over medium heat. Cook for 1 minute until fragrant. Add in the cauliflower and heavy cream. Bring to a low simmer and cover. Cook for 10- 15 minutes or until the cauliflower is very tender. Transfer to the food processor and blend until smooth adding additional cream if needed. Season to taste with salt and pepper.
  • Place the mash back into the skillet, top with onion gravy and bangers. Transfer to the oven and bake for 5 minutes until the bangers are hot. Serve immediately.

Nutrition

Calories: 487kcal | Carbohydrates: 11g | Protein: 19g | Fat: 42g | Saturated Fat: 20g | Cholesterol: 63mg | Sodium: 763mg | Potassium: 724mg | Fiber: 3g | Sugar: 4g | Vitamin A: 784IU | Vitamin C: 59mg | Calcium: 76mg | Iron: 2mg

The post Keto Bangers and Mash with Onion Gravy appeared first on Cast Iron Keto.

Leave a Reply

Your email address will not be published. Required fields are marked *