Healthier Bangers and Mash

Related recipes: Main Dishes, High-Fiber Diet
Healthier Bangers and Mash: Main Image

Quick Facts

Servings: 2
Prep Time: 15 min.
Cook Time: 50 min.
Total: 1 hr. 5 min.
Kris Mullen
Bangers and mash—fun to say, and always tasty and satisfying to eat!


  • 2 large chicken sausages
  • 1/2 yellow onion
  • 1 1/2 cups mushrooms, sliced
  • 1 tsp flour
  • 3/4 cup reduced sodium chicken broth
  • 1 Tbs red wine
  • 1 cauliflower head
  • 1/4 cup milk
  • 1 tsp butter
  • 1 Tbs fat-free cream cheese
  • Cooking spray
  • Salt and pepper to taste


  • Spray a cast-iron skillet with cooking spray and place over medium heat. Sauté onions for 10 minutes. Add mushrooms and continue to sauté for an additional 10 minutes until they begin to caramelize.
  • In the meantime fill a saucepan halfway with warm water and bring to a simmer over medium heat. Add chicken sausages and cover for 20 minutes.
  • Fill a large pot with water and bring to a boil. Add cauliflower and cook uncovered for 20 minutes.
  • When the onions and mushrooms have caramelized, sprinkle with flour and stir to combine. Pour in chicken broth and red wine, season with salt and pepper. Bring to a simmer and cook for 10 to 15 minutes, stirring occasionally, until thickened.
  • Remove sausages from pan and discard water. Spray pan with cooking spray and sauté sausages until golden brown on all sides.
  • Meanwhile, strain cauliflower and place in a food processor with milk, butter, and cream cheese. Pulse until smooth, season with salt and pepper.
  • To serve place mashed cauliflower and sausages on a plate and cover with gravy.

Nutrition Facts

Calories 437
  Calories from Fat 92 (21%)
(16%)Total Fat 10g
(19%)Saturated Fat 4g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
(35%)Cholesterol 106mg
(42%)Sodium 999mg
(73%)Potassium 2547mg
Total Carbohydrate 50g
(82%)Dietary Fiber 20g
Sugars 21g
Sugar Alcohols 0g
(92%)Protein 46g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2022.

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