Bangers and mash

This recipe plays homage to my Irish heritage. At least for me, there’s something incredibly comforting about bangers and mash. Maybe it’s the thought of ducking into a pub in Ireland on a cold and rainy day and ordering up a plate of these, or just the fact that any pub you go to in Ireland is probably going to have this on the menu.

You can get wildly creative with this recipe: note that most typical Irish bangers and mash recipes don’t call for mushrooms. I just happen to love mushrooms, so I add them to quite a few recipes! You could substitute leeks for the onions, or add in a bunch of other vegetables to make this your own.

4 large sausages (pork, turkey, or chicken)
1 tablespoon (15 ml) olive or coconut oil
1 large onion
1 cup (125 g) mushrooms
½ tablespoon almond flour
¾ cup (180 mL) chicken or beef stock
~ splash of balsamic vinegar
~ Mashed Cauliflower ( recipe here)

1. Heat a large skillet over medium heat. Sear sausages on each side until browned.
2. Add enough water to cover sausage ¾ of the way, and continue cooking until cooked through and water has cooked off.
3. Remove sausages to plate.
4. Add oil, onions, and mushrooms to same pan, scraping up bits from sausages.
5. Cook until onions are translucent and somewhat caramelized.
6. Add in flour and stir, cooking for 3–4 minutes.
7. Add in stock and balsamic vinegar.
8. Add sausages back to onion/mushroom mixture.
9. Serve over Mashed Cauliflower.

Ingredient Notes—Read your labels on the sausages. You never know what ingredients might be in there.

Hint—You can enjoy this for days or weeks to come by freezing in individual portions.

More Recipes You'll Love

• Stuffed Pork Chops
• Pan Seared Sole
• BAKED TILAPIA

Paleo bangers and mash keeps everything you love about the British classic and leaves out the grains. Seared sausages sit in a rich onion and mushroom gravy sharpened with balsamic and thickened with almond flour, all served over creamy Mashed Cauliflower.

Pro Tips

• Sear the sausages first, then add water to cover them three-quarters and let it cook off — this gentle poaching step cooks them through without splitting the skins.
• Caramelize the onions in the same pan with the sausage drippings and scrape up every browned bit; those bits are the base of your gravy's flavour.
• Cook the almond flour in the pan for 3–4 minutes before adding stock so it loses its raw, grainy taste and thickens the sauce smoothly.
• A splash of balsamic vinegar in the gravy adds the tangy depth that makes this taste slow-cooked, and it plays perfectly against the sweet onions.
• Use a slotted spoon to move the sausages back into the finished gravy just to warm through — they only need a minute in the sauce.

Frequently Asked Questions

What kind of sausages are paleo?

Look for pork, turkey, or chicken sausages made without breadcrumbs, fillers, or added sugar. Check the label carefully — most supermarket sausages contain grain-based binders.

What is Mashed Cauliflower?

It's the grain-free stand-in for mash in this recipe — cauliflower cooked until tender and mashed creamy, served as the bed for the bangers and gravy. The recipe is linked alongside this one.

Can I make bangers and mash ahead of time?

The gravy and mash both reheat well, but sear the sausages fresh so the skins stay snappy. Make extra gravy — it thickens as it sits and reheats with a splash of stock.

How do I thicken the gravy without flour?

A small amount of almond flour, toasted in the pan drippings before the stock goes in, gives you a smooth, glossy gravy with no grains involved.

Recipe Card

Stav Kogan

Bangers and mash

Print Recipe Pin Recipe

Servings: 4 servings

Ingredients Method

Ingredients

  

1x2x3x?

• 4 large sausages (pork, turkey, or chicken)
• 1 tbsp olive or coconut oil
• 1 large onion
• 1 cup (125 g) mushrooms
• ½ tbsp almond flour
• ¾ cup (180 mL) chicken or beef stock

Method

 

1. Heat a large skillet over medium heat.
2. Sear sausages on each side until browned.
3. Add enough water to cover sausage ¾ of the way, and continue cooking until cooked through and water has cooked off.
4. Remove sausages to plate.
5. Add oil, onions, and mushrooms to same pan, scraping up bits from sausages.
6. Cook until onions are translucent and somewhat caramelized.
7. Add in flour and stir, cooking for 3–4 minutes.
8. Add in stock and balsamic vinegar.
9. Add sausages back to onion/mushroom mixture.
10. Serve over Mashed Cauliflower.

Tried this recipe?

Let us know how it was!