Bangers and Mash with Stout and Onion Gravy – A Hearty Classic Made Lighter

Bangers and Mash is a beloved British comfort food favorite—savory sausages paired with creamy mashed potatoes and rich onion gravy. This lighter version keeps all the hearty flavors and satisfying textures but uses simple swaps to make it more balanced and approachable for everyday meals. Whether for a cozy weeknight dinner or weekend treat, this dish delivers warmth and flavor with mindful ingredients.

Why You’ll Love This Recipe

Classic Comfort Food: Sausages and mash never go out of style.
Rich & Flavorful Gravy: Made with onions and a splash of stout for depth.
Balanced & Lighter: Leaner sausages and creamy mashed cauliflower blend reduce calories.
Simple & Satisfying: Easy to prepare with pantry staples and fresh ingredients.

Ingredients

For the Mash:

• 2 large potatoes, peeled and cubed
• 1 small head cauliflower, chopped
• ¼ cup low-fat milk
• 1 tbsp light butter
• Salt and pepper, to taste

For the Sausages and Gravy:

• 8 lean pork or chicken sausages
• 1 large onion, thinly sliced
• 1 tbsp olive oil
• 1 tbsp whole wheat flour
• 1 cup low-sodium beef or vegetable broth
• ½ cup stout beer (optional, can substitute with extra broth)
• Salt and pepper, to taste

Instructions

1. Prepare the Mash
Bring a large pot of salted water to a boil. Add the potatoes and cauliflower and cook until tender, about 15 minutes. Drain well, then mash with milk, butter, salt, and pepper until creamy and smooth. Set aside and keep warm.

2. Cook the Sausages
In a large skillet over medium heat, cook sausages until browned and cooked through, about 12-15 minutes. Remove from skillet and keep warm.

3. Make the Onion Gravy
In the same skillet, add olive oil and sliced onions. Cook over medium heat, stirring occasionally, until caramelized, about 10 minutes. Sprinkle the flour over the onions and stir well to combine.

4. Add Liquids
Gradually stir in broth and stout, scraping any browned bits from the pan. Bring to a simmer and cook until thickened, about 5 minutes. Season with salt and pepper.

5. Serve
Plate the mashed potatoes, top with sausages, and generously spoon the onion gravy over everything.

Nutritional Information (Per Serving, Approximate)

Calories: 380
Carbohydrates: 35g
Fat: 14g
Protein: 25g
Fiber: 5g

Tips for Success

• Use Lean Sausages: Choose chicken or turkey sausages for fewer calories and less fat.
• Mashed Cauliflower Boost: Mixing cauliflower with potatoes lightens the dish without sacrificing creaminess.
• Slow-Caramelize Onions: Patience with onions adds natural sweetness and depth to the gravy.
• Stout Substitute: If you prefer not to use stout, extra broth and a splash of balsamic vinegar can add complexity.

Why This Recipe Works

This recipe balances traditional British flavors with modern, lighter ingredients to create a satisfying meal that’s rich in taste but gentle on calories. The creamy mash and savory gravy make it perfect comfort food without the heaviness.

Bangers and Mash with Stout and Onion Gravy is the ultimate comfort dish made approachable for a balanced lifestyle. With hearty sausages, fluffy mash, and luscious gravy, this meal warms the soul while keeping nutrition in mind. Perfect for family dinners or casual gatherings, it’s a classic you’ll want on repeat.