Keto Sausage and Mash with Balsamic Onion Gravy

Name: Keto Sausage and Mash with Balsamic Onion Gravy
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 2
Cuisine: keto
Ingredients: Breakfast sausage; Cauliflower; Extra virgin olive oil; Maple Flavored Syrup; Balsamic vinegar; Butter, unsalted; Xantham Gum Gluten Free; Chicken broth, bouillon or consomme, homemade; Red onion; Salt, sea salt; Black pepper

260 ratings

Keto Sausage and Mash with Balsamic Onion Gravy dish

Prepare Time 20 minutes

Cook Time 35 minutes

This hearty Keto dinner recipe is rich in fats and flavor. Our low carb dish is prepared with pork sausages, tender red onion, olive oil, balsamic vinegar, a little low carb sweetener, cauliflower florets, chicken stock, and a touch of xanthan gum. This makes a flavorful and warming Keto dinner option, perfect for weekends and winter evenings. ### What Kind of Sausages Should I Use? We have used plain pork sausages for our Keto dinner recipe. You can use any kind of low carb sausages you prefer. They can be seasoned with herbs and spices if you wish, and they can even be prepared from different proteins such as chicken or beef. Please be sure to adjust your macros to account for any changes made to the original recipe. ### Do I Have to Use the Xantham Gum? We have added 1 teaspoon of xantham gum to our balsamic onion gravy. This is a crucial element as this ensures the gravy is thick and rich in consistency. Xantham gum is a great Keto-friendly gluten-free thickener, perfect in place of carb-heavy thickeners such as wheat flour or corn starch. If you do not wish to use the xantham gum, you can simply simmer the stock for longer to reduce and enhance the flavors, but please note it will not thicken up like a traditional gravy.

How to make Keto Sausage and Mash with Balsamic Onion Gravy

Preheat the oven to 400 degrees Fahrenheit. Line a shallow oven tray with foil. Arrange the sausages across the shallow oven tray. Transfer to the oven and bake for 15-18 minutes or until completely cooked through.
While the sausages are cooking, dice the cauliflower into florets and add to a large saucepan of boiling water. Reduce to a simmer. Cook for 8-10 minutes or until the cauliflower is tender and soft enough to mash.
While the cauliflower is cooking, thinly slice the onion. Heat a tablespoon of olive oil in a skillet over a low/medium heat. Add the onion to the skillet. Cook the onion gently in the oil for 10-15 minutes until very soft.
Drain the cauliflower completely and set aside to steam dry. Add the butter to the saucepan with the hot cauliflower. Season with salt and pepper. Mash the cauliflower until smooth. If preferred, you may blend the mash to get a puree consistency.
After the onion has softened, add the syrup and balsamic vinegar to the skillet. Stir well to combine. Increase the heat a little so that it starts to bubble. Continue to cook gently for 5-7 minutes more until golden and caramelized, stirring occasionally.
Add the cooked sausages to the skillet with the caramelized onions. Stir well to coat. Add the stock and bring to a boil. Reduce to a simmer for 5 minutes, then add the xantham gum. Stir well to thicken the gravy, heating the gum through.
Serve the buttery cauliflower mash. Arrange the sausages on top of the mash and pour over the balsamic onion gravy. Serve hot.

Ingredients of Keto Sausage and Mash with Balsamic Onion Gravy

Ingredient	Quantity
1. Breakfast sausage	undefined
2. Cauliflower	undefined
3. Extra virgin olive oil	undefined
4. Maple Flavored Syrup	undefined
5. Balsamic vinegar	undefined
6. Butter, unsalted	undefined
7. Xantham Gum Gluten Free	undefined
8. Chicken broth, bouillon or consomme, homemade	undefined
9. Red onion	undefined
10. Salt, sea salt	undefined
11. Black pepper	undefined

Keto Sausage and Mash with Balsamic Onion Gravy nutrients

caloriesKCal: 365.006 caloriesKJ: 1527.184 totalCarbs: 12.875 diabetesCarbsADA: 11.397 netCarbs: 6.464 diabetesCarbs: 6.767 fiber: 5.804 starch: 0.461 sugar: 5.442 addedSugar: 0.275 sugarAlcohols: 0.607 protein: 10.819 fat: 30.875 transFat: 0.343 monousatFat: 13.705 polyunsatFat: 4.657 omega3Fat: 0.432 omega6Fat: 4.225 saturatedFat: 10.367 cholesterol: 47.837 vitaminA: 58.146 vitaminC: 58.961 vitaminD: 0.458 vitaminE: 1.603 vitaminK: 23.798 vitaminB1: 0.167 vitaminB2: 0.169 vitaminB3: 3.298 vitaminB5: 0.972 vitaminB6: 0.319 vitaminB12: 0.406 potassium: 402.362 magnesium: 23.184 calcium: 43.538 iron: 1.146 zinc: 1.011 copper: 0.122 phosphorus: 157.198 sodium: 1157.842 selenium: 11.03 folate: 64.203 choline: 79.435 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.35 conjugatedLinoleicAcid: 0.062 phyticAcid: 19.397 xylitol: 0.03 isomalt: 0 sorbitol: 0.003 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.05 mannitol: 0.032

Frequently Asked Questions

What is the difference between ketosis and ketoacidosis?

Ketosis is a natural metabolic state where the body burns fat for fuel. Ketoacidosis, on the other hand, is a dangerous condition that can occur in uncontrolled diabetes.

Can I eat fast food on a keto diet?

It's possible to make keto-friendly choices at fast food restaurants by opting for bunless burgers, grilled chicken, salads, and avoiding high-carb condiments and sides.

Can I have rice on a keto diet?

Traditional rice is high in carbs, but cauliflower rice is a popular keto-friendly alternative that can be used in various dishes.

Can I eat dairy on a keto diet?

Yes, many dairy products like cheese, heavy cream, and Greek yogurt are allowed on a keto diet as they are low in carbs.

Can I drink milk on a keto diet?

Milk contains lactose, which is a form of sugar, and can be relatively high in carbs. You might want to opt for unsweetened almond milk or other low-carb milk alternatives.

Author Emily Williams

Keto Sausage and Mash with Balsamic Onion Gravy

Frequently Asked Questions

What is the difference between ketosis and ketoacidosis?

Can I eat fast food on a keto diet?

Can I have rice on a keto diet?

Can I eat dairy on a keto diet?

Can I drink milk on a keto diet?

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