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Bangers 'n Mash Casserole Recipe

Move over Shepherd's Pie! There's a new casserole in town!!

Do yourself a favor and make a Flare Free gravy to go on top of this once it comes out of the oven! Sensational!!


3 lg. Idaho potatoes, peeled + diced

1 bag of cauliflower rice

Water for boiling

~8 T soy-free vegan butter + more for peas

Splash of unsweetened plant milk

Cold pressed avocado oil

2 pkg. gluten free chicken sausage, sliced thin

1 lg. red onion, sliced thin

16 oz. bag of sweet peas

Spray avocado oil

Sea salt and black pepper to taste

Boil potatoes and cauliflower until tender then strain. Place back in the pot and mash with butter and milk. Season with salt and pepper to taste.

Heat a large skillet over medium-high heat until hot. Coat with oil then add sausage and onions with a pinch of salt and pepper and sauté until sausage is lightly browned and onions are caramelized.

Place peas in a medium pot with a pad of butter and salt and pepper. Cook until thawed then taste and adjust seasoning.

Spray a casserole dish (or individual casserole dishes) with oil. Add sausage and peas then top with mash. Bake at 450°F for about 30 minutes until potatoes are lightly browned then serve.

Got 30 seconds?

Watch how to make this casserole in this quick Instagram video!

Comment below if you'd try this recipe or share it with a friend who would like it!

Want more easy-to-execute anti-inflammatory comfort food recipes like this?

January doors for enrollment into the Flare Free Cooking Academy are open until 1/6!

Check out the full "Blood Sugar Stable Dinners" meal plan menu here!




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