Bangers and Mash is the food equivalent of a snuggly Irish wool blanket! This adaptation features gluten-free sausage and buttery mash on the side. | StephGaudreau.com

Bangers and Mash

Bangers and Mash is the food equivalent of a snuggly Irish wool blanket! This spin on a traditional recipe features quick, gluten-free sausage and a buttery colcannon mash on the side.

Bangers and Mash is the food equivalent of a snuggly Irish wool blanket! This adaptation features gluten-free sausage and buttery mash on the side. | StephGaudreau.com

What is Colcannon?

It’s a warm, creamy mash-up of potatoes, kale or cabbage, leeks, and plenty of butter.

There are other cabbage and potato dishes to be found across Europe – in France, Germany, Poland, Russia, Scotland, and more – but Irish colcannon just might be the best. Often eaten with boiled ham or Irish bacon, it’s filling, nutritious, economical, and comforting  everything you want in a comfort food dish.

When is Bangers and Mash Eaten?

Here in the United States, colcannon is often eaten around St. Patrick’s Day when we celebrate all things Éire. But in Ireland itself, colcannon is especially popular around Halloween. According to tradition, a plain gold ring, a sixpence, and a thimble or button should be hidden in the dish of colcannon.

Bangers and Mash is the food equivalent of a snuggly Irish wool blanket! This adaptation features gluten-free sausage and buttery mash on the side. | StephGaudreau.com

How to Make Gluten-Free Bangers and Mash

This recipe uses white potatoes as a base, but if they’re not on the menu for you right now, you can easily substitute the same amount of cauliflower or parsnips.

You’ll boil the potatoes and melt down the veggies. Then, you’ll mash the potatoes and stir everything together. Delish!

To make the bangers, combine ground pork with spices and herbs, then mix and create sausage-like shapes. Fry them up to a golden brown. No egg or bread crumbs are required.

Recipe Substitutions for Bangers and Mash

It’s traditional to use butter for its luscious flavor, but you could also use pastured lard instead. Or, if butter works for you, choose a grass-fed brand instead of ghee. Finally, the homemade bangers are fast and easy, but if you want to simplify even more, replace the homemade sausage with your favorite gluten-free brand.

For a tasty end to this dinner, try my Irish Coffee Chia Parfaits.

Bangers and Mash is the food equivalent of a snuggly Irish wool blanket! This adaptation features gluten-free sausage and buttery mash on the side. | StephGaudreau.com

Bangers and Mash is the food equivalent of a snuggly Irish wool blanket! This adaptation features gluten-free sausage and buttery mash on the side. | StephGaudreau.com

Bangers and Mash (Gluten-Free)

Course: Main Course
Cuisine: Egg-Free, Ethnic, Gluten-Free, Grain-Free, Pork
Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes
Servings: 6
Calories: 696 kcal
Author: Steph Gaudreau

Bangers and Mash is the food equivalent of a snuggly Irish wool blanket! This adaptation features gluten-free sausage and buttery colcannon mash on the side.

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Ingredients

Mash

  • 2 lb potatoes russet or Yukon gold
  • 1 tbsp salt
  • 6 tbsp ghee or butter
  • 2 leeks white and pale-green parts only, sliced in half lengthwise, thinly sliced crosswise
  • 3 cups chopped cabbage lightly packed, or kale, chard, or other leafy green
  • 1/2 cup coconut milk
  • 1/4 tsp ground black pepper
  • 2 green onions green and white, thinly sliced

Bangers:

  • 2 lb ground pork
  • 2 tsp salt
  • 1 tsp ground black pepper
  • 1/2 tsp nutmeg
  • pinch cinnamon
  • pinch cloves
  • 1 tsp dried tarragon leaves
  • 1/4 cup fresh parsley leaves minced (about 1 tablespoon)
  • 1 tbsp dried chives
  • 2 cloves garlic minced (about 2 teaspoons)
  • 2 tbsp warm water
  • 1 tsp cream of tartar
  • 1/2 teaspoon baking soda

Instructions

  1. Boil the potatoes. Wash and peel the potatoes. Place them in a saucepan, cover with cold water, and add the salt. Bring to a boil over medium-high heat, then reduce heat and simmer 30-40 minutes, until a paring knife slides easily through the flesh.
  2. Make the bangers. In a large bowl, combine the pork, salt, pepper, nutmeg, cinnamon, cloves, tarragon, parsley, chives, and garlic. Mix well with your hands to combine. Mix the water, cream of tartar, and baking soda in a small bowl and add to the meat, then mix again. Divide the meat into 12-15 equal-sized portions and lightly roll each into a sausage shape. Try not to pack the meat too tightly.
  3. Cook the bangers. Heat a large, non-stick skillet over medium heat, about 2 minutes. Add the bangers to the pan, making sure they don’t touch. Cook for 6-8 minutes, turning occasionally for even browning, until pleasantly caramelized.
  4. Cook the greens. Drain the potatoes in a colander and set aside. In the pot you used to cook the potatoes, heat 4 tablespoons of the ghee, 2 minutes, then add the leeks and sauté until tender and golden, 7-10 minutes. Add half the cabbage and sauté 2 minutes, then add the remaining cabbage, cooking and stirring frequently until wilted. Add the coconut milk and bring to a simmer over low heat.
  5. Mash it up. Add the potatoes and pepper to the pan with the cabbage and coarsely mash the whole lot with a potato masher. Taste and add more salt and pepper, if necessary. Transfer mash to a serving dish and top with remaining 2 tablespoons ghee and the sliced scallions, then arrange the bangers on top.

Recipe Notes

The homemade bangers are pretty fast and easy, but if you want to simplify even more, replace the homemade sausage with your favorite gluten-free commercial brand.

Nutrition Facts
Bangers and Mash (Gluten-Free)
Amount Per Serving
Calories 696 Calories from Fat 468
% Daily Value*
Fat 52g80%
Saturated Fat 25g125%
Cholesterol 147mg49%
Sodium 984mg41%
Potassium 1331mg38%
Carbohydrates 27g9%
Fiber 5g20%
Sugar 3g3%
Protein 31g62%
Vitamin A 815IU16%
Vitamin C 39.8mg48%
Calcium 109mg11%
Iron 7.6mg42%
* Percent Daily Values are based on a 2000 calorie diet.

This recipe collaboration comes to you courtesy of Mel Joulwan and myself. For three years, we collaborated on a column in Paleo Magazine that featured food from around the world. This recipe featured in the February / March 2017 issue.

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Bangers and Mash is the food equivalent of a snuggly Irish wool blanket! This adaptation features gluten-free sausage and buttery mash on the side. | StephGaudreau.com

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4 Responses

  1. I made the colcannon mash with cauliflower and parsnips instead of the taters and it was a hit!! I can’t wait to try the bangers as well. YUM!

  2. Very good! Bangers were a little salty for me and I am a salt lover, but over all great dish! I used my food processor to blend the colcannon after cooking the veggies which definitely gives a smoother texture. So if you prefer smoother mashies you may want to try that. 😊 Thanks for the recipe!

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Hi, I'm Steph!

Lord of the Rings nerd, cold brew drinker, and depending on who you ask, crazy cat lady. My mission is to help you fuel for more, not less: bigger muscles, strength, energy, and possibilities. We’ll do it with my signature blend of science, strategy…and a little bit of sass.

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