Whole 30 Bangers & Mash

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Welcome to my Whole 30 Bangers & Mash Recipe

Welcome to my Whole 30 Bangers & Mash Recipe. Delicious big fat thick sausages, homemade creamy mash served with rich onion gravy.

Perfect for an easy family meal and totally Whole 30 compliant.

Bangers and mash recipes take me back to childhood. I mean its just one of those wholesome meals that we all had when we were little and are just so good.

If you’re having a bad day, or you’re feeling under the weather than bangers and mash with homemade gravy is the way to go.

I can’t remember the first time that I had bangers and mash just that I always did. It was an addiction.

And you would sit there with your full belly afterwards thinking that you can’t move any more.

The most memorable bangers and mash that I remember was out at the café that I used to visit when I went shopping with my mum.

We lived in a very small seaside town in the north of England. Nothing really exciting ever happened and the town was a mix of elderly people and elderly people on holiday.

So the jobs that were available were either working in a care home or waitressing in a fish and chip shop.

I left for university in 2004 and have never lived there since, just because there were zero prospects for you if you were in your teens or early adulthood.

So if we wanted to go shopping we went to the next town up the coast. It was a nice train ride and was just a 20 minute drive by car away.

It had all the shops that we wish our local town had (but didn’t). It had a shopping centre (ours was tiny) and loads of exciting shops.

Then there was loads of delicious cafes selling British pastries and all of them were super bad for you, but you just couldn’t say no to them.

Side Note – Oh what I would give for pastry right now…..

There was one café in particular that I loved. It was upstairs above the takeaway area.

They did homemade sausage rolls, thick British sausages, homemade chips and the best ever onion gravy.

I would either go and have sausages and gravy with chips, or the same but with mash instead.

It was better than what you could get at school and OMG I was in food heaven.

So this is the healthy take on bangers and mash. For people like me that are on the Whole 30 and want something special and miss the comfort food.

And OMG once you have had this there will no going back….

So get out your Instant Pot and your Airfryer and lets get making this classic dish.

Whole 30 Bangers & Mash

Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Servings: 4



  • In your Instant Pot add the cup of water to the bottom, add the steaming shelf and fill up your steamer basket with diced potatoes that are still in their skin. Cook for 15 minutes on the steamer function, remembering to set the pressure cooker to sealing.
  • In your Airfryer add a small drip tray to the bottom below your basket. This will then catch any of the fat drippings from the sausages. Then place your sausages and onion into the Airfryer via the basket and cook for 15 minutes on 180c.
  • When the potatoes are done remove the potatoes from the Instant Pot and add to a mixing bowl ready for making mash. To make the mash mix in ½ of the cup of water from the bottom of your Instant Pot, then add to it a tablespoon of coconut oil, a teaspoon of coconut butter and a tablespoon of coconut milk. Also add a generous amount of salt and pepper to totally flavour it. Mash well until you have amazing smooth creamy mash.
  • Remove the sausages from the Airfryer and plate them up with the mash.
  • Then take the stock from the bottom and the onions (the onions will fall down into it) and add to it the seasoning.
  • Drizzle the gravy juices over the mash and serve with fresh thyme.


When using sausages during the Whole 30 you need to find sausages that are Whole 30 compliant. Look through different labels and find one that you like. We find the best quality ones are usually the turkey ones. Or alternative make your own.
By cooking the sausages in your Airfryer at the same time as the potatoes in the Instant Pot, means that everything is warm and going to be cooked at roughly the same time.
Nutrition InfoPlease Note: Nutrition values are our best estimate based on the software we use at Recipe This and are meant as a guide. If you rely on them for your diet, use your preferred nutrition calculator.
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Whole 30 Day 26

I am back with my day 26 on the Whole 30. Today has been a difficult day. You know when you are poorly and you just want comfort food.

Well this is me right now. I am not feeling 100% and I am craving things that I would not normally eat.

It really doesn’t help when the hubby comes home from the supermarket and tells me what he could have bought and what was on special offer.

Seriously….he told me that they had Milk Tray at half price!!!

I want to tuck into big bars of chocolate, cheese on toast and don’t get me started about a home cooked lasagne.

Though to say that it is my 26th day without any of those it feels great and I am no longer bloated.

Though those cravings can be dealt with just 5 days from now, so that is something worth celebrating!

What I ATE On Day TWENTY SIX Of The Whole 30

Whole 30 | Find out about our Whole 30 Meal Plan during day 26 of the Whole 30 Challenge from RecipeThis.com

Today has been a comfort food day and a chance to have healthier versions of what as a obese generation we eat regularly.

Swapping a traditional English breakfast for a healthier option, chicken and chips but chicken and veg in the Airfryer and then a great curry and rice.

Breakfast = Whole 30 Fried Breakfast

Lunch = Air Fried Chicken & Vegetables

Dinner = Thai Chicken & Cauliflower Rice

For breakfast today I did what everyone does at some point during their Whole 30 (though I know several that do it every day) and that is to have a big fat fry up for breakfast.

There is so much food that is Whole 30 friendly that shouts out cooked breakfast and you only live once right?

Well I had sweet potatoes, fresh on the vine tomatoes, salad garnish, sliced courgette and a couple of boiled eggs. A bit different from the average fried breakfast but it was of course mine.

Then for lunch I cooked the bone in parts of a whole chicken and served it with vegetables. Plus it was all cooked in the Airfryer.

Then in the evening for dinner it was Chicken Thai Curry. Loads of seasonal vegetables, green Thai curry paste, coconut milk and a big helping of cauliflower rice. A really good end to the day.

Plus to economise what we did today was use our small whole chicken over 2 meals. The bones were used for lunch and then the breast for dinner.

How Healthy Are You Outside Of The Whole 30

Whole 30 | Whole 30 Quotes from RecipeThis.com.

So there you are on the Whole 30 (or planning to do it) and you see what you have in your kitchen, in your pantry or in your utility and the shock comes of how many none Paleo or none Whole 30 foods you have.

What do you do? Eat them all? Through them all away?

Well for us our non-compliant foods are not that bad and usually apply to:

  • Baking Aids – Flour, sugar, vanilla essence, food colouring, butter, cocoa powder
  • Cupboard Items – Worcester sauce, soy sauce, pasta, rice,
  • The Freezer – Cheese, leftover meals, bread

That is it because everything else we have is Whole 30 or Paleo.

So its easy for us to not think about these foods, put them to one side and fill up with extra meat, fruit and vegetables. Clearly we ate all our chocolate before we started.

Plus before the Whole 30 we used to always say this meal would be Whole 30 if it wasn’t for the cheese. As that is our biggest cooking vice.

Take Action

Now how about joining me in your own Whole 30? Join me in the whole 30 diet challenge and have 30 full days of delicious home cooked meals. Get better, get rid of the health problems associated with a bad diet and fall in love with food all over again.

You can find out more about the Whole 30 here or read the rest of our Whole 30 posts here.

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