Irish Bangers & Mash

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Irish Bangers and Mash
Wellness Mama » Blog » Recipes » Pork Recipes » Irish Bangers & 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

Irish Bangers and Mash Recipe

Irish bangers and mash — a delicious Irish classic.
Prep Time 10 minutes
Cook Time 20 minutes
Calories 61kcal
Author Katie Wells


4 servings



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


Nutrition Facts
Irish Bangers and Mash Recipe
Amount Per Serving (1 sausage and ¾ cup mashed cauliflower)
Calories 61 Calories from Fat 393
% Daily Value*
Fat 43.7g67%
Saturated Fat 18.6g116%
Cholesterol 99mg33%
Sodium 1854mg81%
Carbohydrates 17.2g6%
Fiber 4.9g20%
Sugar 5.3g6%
Protein 26g52%
* Percent Daily Values are based on a 2000 calorie diet.


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

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!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


4 responses to “Irish Bangers & Mash”

  1. steven ennenga Avatar
    steven ennenga

    5 stars
    i just made this and the cauliflower mash was great!! i used an elk sausage rather than beef since i already had it. this meal is on our menu now!!

  2. Marti Avatar

    My favorite fast meal is left over cooked broccoli,left over rice, lemon juice-chic base-salsa-butter, and grated cheddar cheese. Mix altogether and bake for 25 minutes or roll in fish fillets and bake. It is wonderful and I find I eat to much of it.

  3. Jennifer Avatar

    I was all set to make this, not thinking because it’s a meat product to read the label second ingredient was bread crumbs. Lesson learned read everything.

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