clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon
Bangers & Mash

Bangers and Mash Gone Paleo!

  • Author: Tina Turbin


Bangers and Mash is usually served with onion gravy, fried onions, baked beans and peas, but that is not my style of eating unless I could pull it off paleo style. So I did just that. Hello “Bangers and Mash gone Paleo!”


  • Sausages:
  • 4 pork or grass-fed/grass-finished sausage links or Bratwurst
  • 2 tablespoons grass-fed butter or ghee
  • Potatoes:
  • 1 1/2 pounds potatoes, peeled is customary and OK for the paleo diet
  • ½ stick (¼ cup) grass fed-butter (4 ounces/110g) or ghee
  • 1 teaspoon dry mustard powder (or to taste)
  • ¼ teaspoon mustard seeds
  • Salt and pepper to taste
  • Saucy Grilled Onions:
  • 1 tablespoon grass-fed butter or ghee
  • 2 large onions chopped
  • 1 cup beef broth
  • 1 cup sweet Marsala wine


  1. Preheat oven to 350F degrees.
  2. Potatoes:
  3. Peel potatoes.
  4. Cut potatoes into 1-inch even cubes.
  5. Steam water and add potatoes to top of steamer basket.
  6. Cover tightly.
  7. Let steam on medium heat for 15 minutes.
  8. Remove from heat and add potatoes to a heatproof bowl.
  9. Add butter/ghee and mix.
  10. Add slowly while stirring the other ingredients and mix it all.
  11. Now use a masher and get it all incorporated very well.
  12. Cover tightly with foil and place in oven.
  13. Sausages:
  14. Heat LARGE skillet on stove with butter/ghee inside the skillet.
  15. Cook on medium heat until thoroughly golden (crisp on outside if you like).
  16. Cooking time will be around 5-7 minutes per side.
  17. Remove and place in heatproof dish and cover and place in oven.
  18. Leave oils and juices in pan for the next step.
  19. Saucy Grilled Onions:
  20. Slice onions thinly into rounds.
  21. In the same skillet, heat the butter/ghee.
  22. Stir frequently.
  23. Cook for about 6-8 minutes on medium until translucent AND browning.
  24. Add broth and Marsala.
  25. Stir and leave on medium heat until the liquid starts to reduce.
  26. When reduced by about half, add salt and pepper to taste.
  27. Remove from heat source.
  28. To Serve:
  29. Add potatoes to a plate, add a sausage or two on top or to the side and then spoon the wet broth and onions on top.
  30. Repeat this with as many plates as needed depending on your number of guests.
  31. Enjoy!


This sauce is not a thick gravy as I do not like that type of gravy. I prefer clean and vibrant flavors, like in this recipe.

Please do not miss a post

Sign up and you can receive wonderful recipes delivered to your box.



Tina Turbin

PaleOmazing Logo