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Bangers & Cauliflower Mash

Bangers and mash was a staple meal in my Irish family typically indicating some combination of sausage and mashed potatoes. Sometimes served with a gravy or a vegetable. I took a healthy tweak on this Irish staple for fantastic work lunch or healthy dinner!

Instead of beef or pork sausage I opted for a leaner sweet Italian flavored chicken sausage. These links are packed with flavor but much lower in fat content.

I subbed potatoes for cauliflower here and I didn't miss the potato one bit!

This keeps this meal lighter than it would with mashed potatoes and by adding garlic, sour cream and butter they pack all the flavor of the traditional side.

For color and flavor I roasted bell peppers and onions. The juices from the sausage and veggies make for a simple sauce in the dish. For a heartier American style meal, throw some provolone cheese on a roll and make a sandwich out of it!

Bangers & Cauliflower Mash

8 Servings | Cook time: 25 minutes

Notes: A healthier tweak on the classic bangers and mashed using chicken sausage and cauliflower!


  • 12-16 sweet Italian chicken sausage links

  • 3-4 bell peppers, cut into strips (800g)

  • 1 sweet onion, cut into strips (400g)

  • 2 heads cauliflower, broken into florets (100g)

  • 2 cloves garlic, minced

  • 2 tbsp almond milk

  • 2 tbsp sour cream

  • 2 tbsp butter (I used Brummell and brown)

  • Salt and Pepper


  1. Preheat the oven to 375F.

  2. Arrange bell peppers and onions on a baking sheet. Spray with nonstick olive oil spray and season with salt and pepper. Toss to combine. Arrange sausage links on baking sheet. Bake both in the oven for 25 minutes, tossing occasionally, until the veggies are soft and the sausages are cooked through.

  3. Add the cauliflower florets to a large pot full of water over high heat. Bring the pot to a boil and boil for 15-20 minutes until the cauliflower is fork tender.

  4. Once cooked through, strain the cauliflower reserving about 1 cup of the water. Season the cauliflower with salt and pepper. Add milk, sour cream, garlic and butter and use an immersion blender to combine. Blend until smooth.

  5. Serve with a scoop of mashed cauliflower served alongside some sausage and a scoop of veggies. For a more filling meal you could add provolone and a bun to make a hoagie!


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Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.


Recipe Link
Nutrition Facts
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