Irish Bangers & Mash

Irish Bangers and Mash

I’ve written before about my Irish heritage and the foods I’ve adapted from my family’s traditional recipes.

One traditional Irish favorite that I’ve adapted to my real food lifestyle is Irish bangers & mash. Like many Irish dishes, it involves meat and potatoes, but I make it without the potatoes. This is a simple and satisfying meal. Try it on St. Patty’s Day!

You can also try making a homemade corned beef without the chemicals used in store bought versions so you can make homemade corned beef and cabbage.

What is Bangers and Mash?

“Bangers” is the term often used for sausage in Ireland and “mash” refers to the potatoes being mashed instead of being prepared another way. The term “bangers” originates from sausages made in the WWII era when due to rationing and food shortages, additives and water were added to the sausages, making them more prone to exploding when cooked.

Irish Bangers and Mash Recipe

Yield 4 servings

Irish bangers and mash -- a delicious Irish classic.



  1. In a large pot, bring 2 quarts of water to a boil.
  2. Add the cauliflower.
  3. Boil until soft.
  4. Remove from heat.
  5. While the cauliflower is cooking, brown the sausages in a skillet over medium high heat.
  6. When the sausages are cooked, remove them from the pan and set aside.
  7. Slice the onions and add them to the pan.
  8. Cook the onions until they are soft and add beef broth to deglaze pan.
  9. Add coconut or arrowroot flour to the broth to thicken it
  10. Drain the cauliflower.
  11. With an immersion blender or hand blender, blend the cauliflower, butter, cream cheese if using, and spices until smooth.
  12. Scoop cauliflower "potatoes" onto a plate and serve with whole or sliced sausage .
  13. Top with onion gravy.
  14. Enjoy!


You can use whatever kind of sausage you'd like, but I prefer grass fed beef sausage for this recipe. 

Courses Main

Cuisine Irish

Nutrition Facts

Serving Size 1 sausage and ¾ cup mashed cauliflower

Amount Per Serving

Calories 61

% Daily Value

Total Fat 43.7 g


Saturated Fat 18.6 g


Cholesterol 99 mg


Sodium 1854 mg


Total Carbohydrates 17.2 g


Dietary Fiber 4.9 g


Sugars 5.3 g

Protein 26 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

A toast for your Irish Dinner:

May your mornings bring joy
and your evenings bring peace…
May your troubles grow less
as your blessings increase!

Ever had bangers and mash before? Willing to try it? Let me know below!

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