Bangers and Mash with Onion Gravy Recipe

Google+ Pinterest LinkedIn Tumblr +

Healthy Meal Prep Time-saving plans to prep and portion your weekly mealsThe classic pairing of sausage and mashed potatoes gets a low-carb update with mashed cauliflower and onion gravy.

  • Yield: 4 Servings
  • Preparation Time: 10 Minutes
  • Cooking Time: 20 Minutes


  • 2 heads cauliflower, cut into small pieces, about 2 lb (1 kg) in total
  • 2 tbsp olive oil
  • 1 medium yellow onion, sliced
  • 8 pork sausages, about 21⁄2 oz (75 g) each
  • 2 tbsp arrowroot flour
  • 2 cups cold water
  • 2 tbsp butter
  • 2 garlic cloves, minced
  • 1 tbsp dried Italian seasoning
  • ¼ tsp ground nutmeg
  • ¼ tsp salt
  • ¼ tsp freshly ground black pepper
How to Make It
  1. In a pot with a steamer insert, steam the cauliflower for 12 to 15 minutes, or until easily pierced with a fork. Set aside.
  2. In a large non-stick pan, heat olive oil over medium-high heat. Add the onion and cook until beginning to soften, about 3 minutes. Push the onions to the side and add sausages. Cook for 2 to 3 minutes, then turn the sausages, reduce heat to medium-low, and cover with a lid. Cook for 10 minutes.
  3. While the sausages cook, prepare the slurry. In a medium bowl, whisk together the arrowroot flour and cold water until well combined.
  4. Add the slurry to the pan and stir, scraping up any brown bits from the bottom. Increase heat and bring to a boil. Once boiling, remove from heat and cover.
  5. Place the steamed cauliflower in a food processor and process until it reaches the consistency of mashed potatoes.
  6. In a medium saucepan, melt butter over medium heat. Add garlic and Italian seasoning and cook for 1 minute, until fragrant. Add the cauliflower, nutmeg, salt, and pepper. Stir together and cook for 2 to 3 minutes.
  7. To assemble the meals, add 1 cup mashed cauliflower to each of 4 containers. Top with 2 sausages and divide the gravy evenly among the containers.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
560 kcal
Calories from Fat:
369 kcal
% Daily Value*
Total Fat
41 g
Trans Fat
0.0 g
23 g
Dietary Fiber
8 g
9 g
30 g
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.

Leave A Reply