Skip to Content

Keto Bangers and Mash Recipe: Keto Comfort Food Series

Sharing is caring!

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

Keto Bangers and Mash Recipe

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
1/2 tsp. Garlic powder
1/4 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.

Yield: 5 Servings

Keto Bangers and Mash

Keto Bangers and Mash

Low carb bangers and mash make a great St. Patricks Day recipe that can be shared with family and friends.

Cook Time: 20 minutes
Total Time: 20 minutes

Ingredients

  • 5 Mild Italian sausages
  • 1 Tbsp. Olive oil
  • 1 Large head cauliflower
  • 3 oz. Cream cheese
  • 4 Tbsp. Butter unsalted
  • 1/2 tsp. Garlic powder
  • 1/4 C. Fresh parsley chopped
  • Salt and pepper to taste

Instructions

    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.

Nutrition Information:

Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 464Total Fat: 39gSaturated Fat: 17gTrans Fat: 0gUnsaturated Fat: 23gCholesterol: 84mgSodium: 698mgNet Carbohydrates: 6gFiber: 4gProtein: 19g
 Bangers and Mash Keto Recipe

Looking for more keto comfort food?

Sharing is caring!

Previous
Keto Chicken Stir Fry Skillet
Next
Keto Chicken Alfredo with Palmini Noodles

This site uses Akismet to reduce spam. Learn how your comment data is processed.