Bangers And Mash Slow Cooker

Slow cooker bangers and mash is a comforting British dish. This cleaned up version uses a homemade gravy and mashed cauliflower to make it low-carb, paleo, and whole30 compliant.

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Updated 2019 with Instant Pot instructions

What's Bangers & Mash?

Bangers and mash is a traditional British dish of sausages and mashed potatoes & gravy. even when cooked at home, may be thought of as an example of pub grub, meaning it is relatively quick and easy to make in large quantities.[1]

In 2009, the dish was listed as Britain's most popular comfort food in a survey commissioned by TV channel Good Food.[5

What Type Of Bangers (Sausages) To Use

My sausages were uncooked. When I make this in the slow cooker, I pre-browned them in a skillet first. This is an optional step. If you're using an electric pressure cooker (Instant Pot), this step is listed as an instruction since you can do it directly in the base. For a list of Whole30 compliant sausage brands, click HERE.

before (slow cooker)

Making Gravy

For the gravy, I used the homemade gravy from my Slow Cooker Beef Tips & Gravy recipe. It's simple, compliant, and full of flavor; the perfect gravy to simmer the bangers and onions in all day. To make the sauce have the consistency of a traditional gravy, you will need to use a thickening agent. There are several options out there; I suggest you find one that suits your lifestyle whether it be paleo compliant or more suitable for the keto diet. My go-to thickening agent is arrowroot flour mixed with water. I use a 1:1 ratio. If you have a preferred thickener that's not arrowroot flour, you can swap it in.

before (slow cooker)

before (Instant Pot)

Mashed Cauliflower or Potatoes

Mashed cauliflower or mashed potatoes? I used mashed cauliflower. I was going to used mashed potatoes but I wanted this recipe to be low-carb as well so I went with cauliflower. For the slow cooker, steam the cauliflower using your preferred method. When I used fresh cauliflower with this recipe, I steam them in my food steamer. When I use frozen cauliflower (yes of course I use frozen vegetables), I pop it in the microwave.

For the pressure cooker, if you have the steamer basket and stand accessories, you can steam the cauliflower directly in the pressure cooker (Instant Pot).

add cauliflower to the Instant Pot and cook a few more minutes

Mash the cauliflower using your preferred method. I use a food processor but other options include a blender or a potato masher.

mashed cauliflower

My Secret To Fluffy Mashed Cauliflower

Cook the cauliflower your preferred way. I steam mine. I like to throw the steamed, drained cauliflower (careful, it will be hot) in the food processor with the ghee, salt, and pepper but you can also use a blender, immersion blender, potato masher, etc. I'll let you in on my secret to make them fluffy each time – don't use a lot of liquid. That's right, when it's time to mashed the cauliflower down, I maybe add 2 tablespoons of almond milk. Cooked cauliflower will release enough liquid in the food processor so you don't need much. Don't skimp on the ghee, salt and pepper though.

Slow CookerInstant Pot Bangers & Mash (Low-Carb, Paleo, Whole30)

Other sausage recipes you might enjoy:

Sausage, Potatoes & Green Beans

Sausage, Bell Peppers & Onions

Spicy Chicken & Sausage

Gnocchi with Sausage & Kale

Cajun Chicken & Sausage

I used a 3.5-quart slow cooker or pressure cooker for this recipe. If you have a 6-quart slow cooker or Instant Pot, you can double the recipe to feed a larger crowd.

16 ounces bangers aka sausages, uncooked
1 onion, sliced
1 tablespoon oil (for Instant Pot

Gravy:

2 cups low-sodium beef or bone broth
1 teaspoon dried thyme
1 teaspoon salt (or more)
1/2 teaspoon garlic powder
1/4 teaspoon pepper
2 tablespoons arrowroot flour, + 2 tablespoons water (optional, for thickener)

Mashed Cauliflower

1 head cauliflower, approximately 2 pounds fresh or 20 ounces frozen
1–2 tablespoon 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.

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

Set Instant Pot to the high saute setting. Heat oil.
Add sausage and brown on each side, 3-5 minutes. Remove sausage from IP. You might have to brown them in batches.
Add onion and saute a few minutes until soft.
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.
Stir in thyme, salt, pepper, garlic powder, and pepper. Add sausages back into the pressure cooker.
Close and seal vent. Select high pressure and set time for 5 minutes. When cook time is done, quick-release the pressure. Add trivet and cauliflower in steamer. Cook an 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.**
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.

Mash:

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

Serve sausages on top of mashed cauliflower.

Notes

Nutritional values will depending on which sausage you use.

Prep Time: 15 mins
Cook Time: 3 hours

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Slow Cooker Bangers and Mash + VIDEO