Bangers and Mash is a high protein comfort food dinner that keeps the classic flavours while staying easy to fit into macros. It delivers creamy mash, savoury sausages, and rich gravy with simple boiled veg for a balanced plate that works for busy weeknights.
If you love this kind of dinner, you should also try Firecracker Beef with Rice!
Bangers and Mash
Bangers and Mash is the ultimate comfort meal, juicy sausages served over smooth, buttery mash with proper gravy. It tastes rich and satisfying, and the balanced plate helps keep it feeling like a real dinner rather than a compromise.
This version keeps things macro friendly by sticking to straightforward ingredients, controlling added fats, and using semi skimmed milk for a lighter mash. The sausages can be cooked in the air fryer for speed, or oven baked if that is what is available.
It serves three and suits an easy family dinner or a meal prep style portioning for the next day. Each serving comes in at 624 calories and 30g protein, which makes it a filling option that supports satiety and steady energy.
Why We Love this Recipe
- High Protein Meal: A comforting classic that still delivers 30g protein per serving without complicated swaps.
- Easy to Make: It stores and reheats well without losing texture or flavour, making it ideal for planned meals.
- Comfort Food: Creamy mash, savoury gravy, and juicy sausages hit the spot when cravings call.
What is Bangers and Mash?
Bangers and Mash is a traditional British dish made with sausages, mashed potatoes, and gravy, often served with vegetables on the side.
This version keeps the same familiar taste and texture while using measured ingredients and a simple method that suits a high protein, macro aware approach.
Bangers and Mash Nutrition
This meal keeps comfort food on the menu while still landing solid protein for a main meal. The plate is balanced with potatoes for energy, veg for volume, and sausages for a satisfying protein hit. Here’s the nutritional breakdown per serving:
Calories: 624
Protein: 30g
Carbs: 49g
Fat: 33g
Ingredients
- Potatoes: The base for a fluffy mash that makes the dish feel hearty and filling.
- Semi skimmed milk: Loosens the mash while keeping it lighter than using full fat milk.
- Butter: Adds creaminess and classic mash flavour without needing extra ingredients.
- Salt and black pepper: Brings the mash to life and balances the richness.
- Sausages: The main protein, cooked in the air fryer or oven for an easy, reliable finish.
- Carrots: Adds natural sweetness and a softer bite alongside the mash.
- Tenderstem broccoli: Brings freshness and texture, and balances the plate.
- Bisto gravy granules: A quick way to get rich, glossy gravy without a long cook.
How to Make Bangers and Mash
See recipe card for ingredient quantities and full instructions.
Start by getting the potatoes on to boil because they take the longest, then set a second pan going for the carrots. Once the carrots are nearly done, the tenderstem broccoli goes in for the final few minutes so it stays bright and just tender.
While the pans are bubbling away, I cook the sausages either in the air fryer or in the oven, depending on what is easiest. Turning them halfway helps them brown evenly and stops any pale patches.
When the potatoes are soft, I drain them well and mash straight away with the milk and butter for the smoothest texture. I season the mash with salt and black pepper, then mix the gravy following the Bisto package instructions and warm it through until it turns glossy and spoonable.
Tips
- Drain the potatoes really well. Extra water makes mash loose and dulls the flavour, so let them steam dry for a minute before mashing.
- Warm the milk for smoother mash. A quick warm through stops the mash cooling down and helps it come together faster.
- Season the mash at the end. Salt and pepper go further when added after mashing, so it is easier to get the flavour right.
- Turn sausages halfway through cooking. This improves browning whether using an air fryer or the oven.
- Do not overcook the tenderstem. Adding it at the end keeps it green with a better bite.
- Make gravy to your preferred thickness. Follow the pack, then tweak with a little extra boiling water if needed.
Recipe Variations & Substitutions
- Swap the protein: Lean turkey mince works well as an alternative.
- Change the vegetables: Green beans or sugar snap peas can replace broccoli.
- Lower sugar option: Slightly reduce the honey if preferred.
Storage
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat in the microwave until piping hot, adding a splash of water or milk to loosen the mash if needed.
Frequently Asked Questions
Yes, oven baking works well. Cook for 20 to 25 minutes, turning halfway, until browned and piping hot throughout.
Watery mash usually comes from not draining the potatoes well enough, so mash gently and stop once smooth.
Yes, it can be made up to 2 days ahead and reheated with a splash of milk, then mashed or stirred until smooth again.
More High Protein Dinners
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Bangers and Mash
Equipment
- 1 Oven or Air Fryer
- 2 Saucepans
- 1 Potato Masher
- 1 Chopping Board
- 1 Measuring Jug
- 1 Colander
- 1 Bowl
Ingredients
- 700 g Potatoes (peeled and chopped)
- 6 Sausages
- 200 g Tenderstem Broccoli
- 2 medium Carrots (peeled and sliced)
- 250 ml Semi Skimmed Milk
- 35 g Butter
- 4 tsp Bisto Gravy Granules
- Boiling Water (follow package instructions)
- Salt
- Pepper
Instructions
- Add the potatoes to a large saucepan of salted water. Bring to the boil and cook for 15 to 20 minutes, until very tender.
- In a separate saucepan, boil the carrots for 8 to 10 minutes. Add the tenderstem broccoli for the final 3 to 4 minutes, until just tender. Drain and set aside.
- Cook the sausages:
- Air fryer: Cook until browned and cooked through, turning or shaking halfway. Use the timings and temperature on the sausage packet as a guide.
- Oven: Preheat the oven to 200℃ (180℃ fan)/400F (350F fan). Bake sausages on a tray for 20 to 25 minutes, turning halfway, until browned and cooked through.
- Drain the potatoes well, return to the pan, then mash with the milk and butter until smooth. Season the mash with salt and black pepper to taste.
- Make the gravy by whisking the Bisto granules with boiling water according to the package instructions, then simmer briefly in a small saucepan, stirring, until thickened.
- Serve the mashed potato topped with sausages and gravy, with carrots and tenderstem broccoli on the side and enjoy!
Notes
- Sausage cook times vary by thickness, always cook until piping hot throughout.
- Gravy thickness varies by brand and preference, adjust with a splash more water if needed.
- For smoother mash, warm the milk before adding and mash while the potatoes are still steaming hot.
