Low-Carb Bangers and Mash Recipe (With Vegetarian Option)



Low-Carb Bangers and Mash Recipe

Bangers and Mash is a beloved meal from the British Isles, namely the United Kingdom, and is quite popular. Even if you haven’t had the dish, you’ve probably heard of the pub food, sometimes dubbed “sausage and mash”. Bangers and Mash are mashed potatoes and sausage, often topped with peas and gravy. Sounds like a savory and hearty dish, but not super friendly towards an eating-lean lifestyle.

If you’re familiar already with my style of cooking, I like to use all-natural ingredients, as well as use only healthy fats in my meals. Rather than follow a fad diet, or eliminate carbs all together (carbs are great in moderation, we need all food groups to properly function), I follow a food lifestyle that I can sustain forever. With portion control, putting only natural ingredients into my body, and avoiding refined sugar, bleached grains, and excess salt, I am able to sustain healthy eating on a daily basis without feeling deprived. Being a major food lover, I love to take on the challenge of making a dish that is often loaded with carbs, fat, or sugar and making a healthy, alternative recipe (I tackled this recently with School Bread).

I wanted to work on a clean-eating recipe for Bangers and Mash specifically. As I said before, I’m a food lover, which also means I’m a fan of a variety of foods from around the world. Although I haven’t ever actually been to the United Kingdom (it’s on my bucket list), I have fond memories of having the dish. In my college days, there was an authentic, family-owned British pub-style restaurant that was a favorite local hangout. I created many college-day memories there–I loved to go with friends after classes and unwind, and maybe try an exquisite ale. The booths were narrow and wildly uncomfortable, but the authenticity, the ingredients imported from the UK, the wait staff actually from the UK, and the rich taste of the food made it all part of the charm. However, as I have adapted to a clean-eating lifestyle, my taste buds (and my stomach) can’t quite handle rich, heavy dishes anymore. Thus, I’m happy to present to you my low-carb version of Bangers and Mash!

The Ingredients


Something I love about dishes like this, is that the meat part of the recipe is simply placed on top. This means you can easily make the recipe with real meat, vegetarian meat, or both. I am a vegetarian, but my husband isn’t, so I made the “mash” part in the same batch, but cooked separately regular sausage and veggie sausage for us.

For 2 servings:

  • 1 head of cauliflower
  • 1 small bag of frozen peas (you’ll only be using about half of the bag)
  • 4-6 sausage links (For the vegetarian version, I used Morningstar Farms sausage). To keep this lean, if using real meat I would recommend Turkey sausage.
  • 1 small container of vegetable stock (unsalted)
  • Optional: Olive oil

21 Day Fix container counts: 1.5 green, 1 red


What’s great about my low-carb Bangers and Mash dish isn’t just that it’s healthy, but it really doesn’t take all that long to make!

Step 1


First, cut up your head of cauliflower into small florets. Place in a vegetable steamer, steaming covered for about 25 minutes. Alternatively, you can boil the cauliflower if you don’t have a steamer. However, steaming vegetables helps retain more of it’s nutritional value, as well as more flavor.

Step 2


When you have about 15 minutes left for your cauliflower to steam, in a small pot pour your vegetable stock. The amount you pour in will be dependent on your frozen pea package directions–for example, if two servings is 1 cup, and it calls for 1/4 cup water per 1 cup peas, then you would pour 1/4 cup vegetable stock. If you don’t have vegetable stock, you can also just use water, but the stock helps provide a lot more flavor.


Bring your peas to a boil, and boil according to package cooking time (typically 5-7 minutes).

Step 3

Once your peas have been brought to a boil, go ahead and put a drizzle in olive oil in a pan to cook your sausages.


Notice I have my two pans for me and my hubby, regular and veggie sausage!

Step 4


Now it’s time to mash our cauliflower! Once it’s incredibly soft (if you were to pick it up with a spoon or fork, it would fall apart from being so mushy), put into a mixing bowl.


Pour 1/4 cup nonfat milk into your cauliflower mixing bowl. You can season how you like, I added a tablespoon of rosemary, and 4 diced garlic cloves. Or you can simply add salt and pepper.


Now for the final step: Use a potato masher to mash your cauliflower till it’s almost the texture of mashed potatoes. I slightly mashed my cauliflower, as I like my mash on the chunkier side.


Taste, and add any additional garlic or seasonings as needed.

Step 5

Drain your peas, and place your mash in bowls to serve, then top with your peas and your sausage. Since this low-carb version of Bangers and Mash does not have gravy on top, I instead added a drizzle of a flavorful, cold-pressed olive oil. The oil drizzled across the top of the dish helps meld all the flavors together, and even enhance them, providing an irresistible melt-in-your mouth buttery taste.

Low-Carb Bangers and Mash Recipe

Low Carb Bangers and Mash Recipe (With Vegetarian Bangers and Mash option)

The utilization of the cauliflower instead of potatoes makes this dish low-carb, and helps get in a a heaping serving of vegetables. The mashed cauliflower is something you can use for many dishes, replacing mashed potatoes. The discovery of mashed cauliflower has given me the joy of having mashed-potato based dishes more often, just as zoodles have replaced grain-based pasta for me. The alternatives of using non-starchy vegetables to replace carbs is an amazing cooking trick, and I can’t wait to share more recipes using the clean-eating hack!

Low Carb Bangers and Mash Recipe (With Vegetarian Bangers and Mash option)


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Comments (2)

  • […] to do some recipes inspired by the story. Also leading up to the film’s release, I made a Bangers and Mash clean-eating recipe, since the film (and book) takes place in England, and the dish is a favorite in the UK. Shortly […]

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