Bangers and Mash

Bangers and Mash

Bangers and Mash is traditional English “pub food” consisting of mashed potatoes and sausages. It’s one of our family’s favorite meals in the fall and winter. It’s easy to make and everybody loves it.

Bangers and Mash is typically served with steamed green peas and/or carrots. (Don’t forget to put some butter on those veggies!)

Where did the name Bangers and Mash originate?

According to Wikipedia:

"Although it is sometimes stated that the term “bangers” has its origins in World War II, the term was actually in use at least as far back as 1919. The term “bangers” is attributed to the fact that sausages, particularly the kind made during World War II under rationing, can explode under high heat if not cooked carefully; modern British sausages do not have this attribute."

Recipe Notes

If you are on the GAPS Diet or a grain-free diet, leave out flour and just reduce your gravy without it. See my recipe for 5 Minute GAPS Gravy.

You can also substitute cauliflower for the mashed potatoes, and substitute coconut milk for the cream. See my recipe for GAPS Mashed Potatoes (Fauxtatoes).

Bangers and Mash

Serves 4


Butter, grass-fed, organic (8 TBS)
Onion, yellow or white (2 large)
Potatoes, russet, organic if possible (4 large)
Pork sausages, pastured or free-range organic, additive-free (4 large)
Sprouted flour, or use rice flour or arrowroot if you are gluten-free (1 TBS)
Chicken stock or beef stock, preferably homemade (1 1/2 cups) — how to make chicken stock; how to make beef stock
Sea salt
Black pepper, freshly ground
Cream, grass-fed, organic (1 1/2 cups)
Optional: Red wine, a couple splashes


Meat thermometer
Potato ricer or masher


1. In a large stainless steel skillet, add 4 tablespoons of butter. Melt the butter over medium heat.
2. Peel and slice the onions. Add the onions to the skillet and cook for 20 minutes, stirring often, until golden brown.
3. Meanwhile, peel and coarsely chop the potatoes.
4. Fill two pots with filtered water.
5. Bring one pot to boil and add the potatoes. Cook for 20 minutes or until tender.
6. Bring the second pot to a boil. Gently drop in the sausages and cook for 20 minutes.
7. Once the onions are nicely browned, add the sprouted flour or arrowroot. Optional:  add a couple splashes of the red wine. When that has evaporated, add the chicken or beef stock. Reduce the heat and simmer until the gravy is thick and coats the back of a spoon. Season with sea salt and pepper to taste.
8. When the sausages are done, drain in a colander and set aside. If you like, you can keep them warm in a 200 degree F oven.
9. When the potatoes are done, mash with a potato masher or run through a potato ricer. Add 4 TBS of butter and 1 to 1 1/2 cups of cream (add cream until it is the taste and consistency that you like). Mix well and season to taste with sea salt and pepper.
10. Divide the mashed potatoes among 4 plates, top each with a sausage and the onion gravy. Serve immediately.