Delicious sausages in a rich onion gravy, serve with the mash of your choice
bangers & mash

Comfort food at its best, scrumptious good quality sausages, covered in a rich onion gravy, served with the mash of your choice and green vegetables, try out my Sausages in Onion Gravy!

Some may fear going near a dish like this with gestational diabetes but here’s how you can make this dish for optimal blood glucose levels…

Important tips:
•you must use high meat content sausages (ideally 90% plus meat content) this means the sausages won’t be bulked out with carbs as fillers
•no flour in your gravy. Most onion gravy recipes call for flour to thicken the gravy. If you cook this gravy down for long enough it will naturally reduce & thicken
•choose your mash carbs wisely! Most vegetable you can mash is much higher in carbs. Many will tolerate a small amount of mashed potato or sweet potato if plenty of butter &/or cream is added (this helps to ‘pair’ the carbs from the potato & reduces the spike in blood glucose levels). If you don’t tolerate potato well, then go for a lower carb option such as mashed swede, cauliflower, or my personal favourite, mashed celeriac
•bulk out the dish with plenty of green vegetables for extra fibre (not peas though as these are too high in carbs!)

Cauliflower mash
Thick creamy cauliflower mash, a great low carb substitute for mashed potatoes
Check out this recipe
cauliflower mash
Celeriac mash
This creamy celeriac mash is a wonderful lower carb alternative to mashed potatoes
Check out this recipe
Celeriac mash

Note: you can make this dish vegetarian by using vegetarian sausages & veg stock. But you need high protein veggie sausages

bangers & mash

Sausages in Onion Gravy

Delicious sausages in a rich onion gravy, serve with the mash of your choice
5 from 2 votes
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Course: Main Meals
Cuisine: British
Diet: Diabetic, Gluten Free
Keyword: bangers, gravy, mash, onion gravy, sausage, sausages
Free or Subscription Recipe: Free Recipe
Free from: coconut, eggs, gluten, nuts
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 4 servings
Calories: 536kcal
Author: Jo Paterson


  • 12 thick sausages high meat content
  • 1 tsp olive oil
  • 1 large brown onion thinly sliced
  • 400 ml beef stock hot (or vegetable stock)
  • 1 tsp Dijon mustard
  • ½ tsp garlic granules
  • 1 tsp thyme dreid or fresh
  • 2 whole dried bay leaves
  • a good pinch salt and ground black pepper to taste


  • Add the oil to a pan then fry the sausages until they are browned slightly
  • Add the thinly sliced onion, cooking low and slow until they caramelise
  • Stir the Dijon mustard & garlic granules into the hot stock, then pour over the sausages and onion
  • Add the dried bay leaves & dried thyme if using, stir then turn up the heat to bring to a rapid boil. Reduce the heat slightly keeping the gravy on a rapid simmer to reduce & thicken (15-20 mins or until the gravy is to the consistency you like)
  •  Add seasoning to taste. Remove the bay leaves and discard before serving


Nutritional values are based on using Tesco Finest 90% pork gluten-free sausages.


Calories: 536kcal | Carbohydrates: 11g | Protein: 29g | Fat: 42g | of which saturates: 15g | Fibre: 3g | of which sugars: 3g