Keto Bangers and Mash Recipe

Keto Bangers and Mash are the perfect comfort meal for the cold months ahead. 

New to the keto diet? Start with our keto diet plan for beginners to get started on the right foot!

Ok, I really played with this recipe...but gosh, it is such a good comforting meal! I grilled my sausages and made my own beef gravy with stock I thickened up.

Carbohydrate Cravings and the Keto diet

Carbohydrate cravings are difficult to deal with, especially when you are trying to maintain a low carbohydrate way of life. However, carbohydrate cravings are not just a matter of will power. As Dr. Atkins points out in his book, carbohydrates produce a flood of insulin and a rise in blood sugar. There is indeed a physical trigger for carbohydrate cravings, and it is one of the reasons that it is so easy to develop a high-carbohydrate, low protein way of eating.

There are many signs of physical carbohydrate cravings. You will experience a compelling hunger for carbohydrate-rich foods. Over time, you will develop a growing need for starches, snack foods, and sweets. Have you ever just "needed" a donut right now? Yep, that's what I'm talking about. 

High carbohydrate foods are everywhere, which makes the cravings even harder to overcome. Eating the high-sugar, refined starch foods will feed your cravings and create more, much like a drug habit. In fact, high levels of carbohydrates produce high levels of the brain chemical serotonin, which is the chemical found in Prozac and other anti-depressants. So eating high levels of carbohydrates is self-medicating. People with low levels of serotonin are prone to using carbohydrates like a drug.

Tension and stress can also lead to overeating carbohydrate-laden foods. When we are tense, the adrenal gland creates more cortisol. Cortisol is a hormone that stimulates the production of a brain chemical that causes carbohydrate cravings. It also stimulates insulin, which leads to blood sugar dips and more fat storage.

Considering all of these factors, it may seem impossible to live on a low-carbohydrate diet. However, following the Keto plan is one of the best ways to break the cycle of carbohydrate addiction and take back your life and your health. The Keto plan helps you take control of your cravings and rid yourself of years of damage caused by eating too many carbohydrates.

While on the Keto diet, you may experience some carbohydrate cravings from time to time, especially during the initial phases of the diet. However, these will lessen as your body becomes more used to eating a protein-centered diet. In order to keep your cravings in check, eat small meals or snacks that contain protein every few hours. This will keep your blood sugars stable and avoid the crash you feel when you go hungry. Skipping meals will cause drops in blood sugar and leave you craving sweets.

Protein and fat, which are the focus of the Keto plan, will give your body extended energy. Make sure you are getting enough levels of essential fats. Sometimes an Omega 3 fish oil supplement will help stave off carbohydrate cravings.

Cravings for foods can sometimes be caused by dehydration. It's a good rule of thumb to drink a glass of water before reaching for any type of snack. Sometimes thirst can mask itself as hunger. When your body is properly hydrated, it will run more efficiently and you will see a decrease in cravings.

Recognize that there is a physical addiction to carbohydrates that will need to be broken. Don't worry if you feel overwhelmed with cravings for carbs after the first few days on the plan. This is normal. Your body is used to running on a diet full of sugar and carbohydrates. It will take some time to adjust to this new way of eating. Normally, these feelings don't last more than the two-week induction period. Stay committed to this new way of eating and you will see the benefits quickly.

Keto Bangers and Mash Recipe: 

I am so excited to share this as my first recipe for 2020. Are you ready to finally meet your goal weight and stop feeling so deprived all the time?

Me too, so let's get cooking!  You can also find printable workout plans here.

Keto Bangers and Mash Ingredients:

Makes 5 servings of Keto Bangers & Mash
6 Net carbs/serving

5 Mild Italian sausages
1 Tbsp. Olive oil
1 Large head cauliflower
3 oz. Cream cheese
4 Tbsp. Butter unsalted
½ tsp. Garlic powder
¼ C. Fresh parsley chopped
Salt and pepper to taste

Keto Bangers and Mash Recipe Directions:

1. Heat the olive oil in a skillet over medium-high heat.

2. Once hot, add the Italian sausages to the skillet, and cook, searing on all sides until completely cooked through and no longer pink in the center.
3. While the sausages are cooking, cut the florets off of one large head of cauliflower, and set them to boil in a pot on the stove.
4. Boil the cauliflower until tender but not too soft.
5. Drain the water from the cauliflower, and place the florets into a food processor or blender.

6. Add the butter, cream cheese, garlic powder, chopped parsley, and salt and pepper to taste to the food processor or blender. Mix until smooth and creamy.
7. Top a serving of the cauliflower mash with one of the sausages and some freshly chopped parsley as garnish before serving.

Looking for more keto comfort food?

• Keto Creamy Mashed Cauliflower and Gravy
• Keto and Sugar Cravings: What You Need To Know
• How To Figure Net Carbs Ketogenic Diet Resource
• Is It Possible To Eat Too Much Coconut Oil?