Bangers and Mash

Bangers and Mash
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Peter Papoulakos.

Bangers and Mash is a traditional Irish Pub food that is usually very high in fat and carbs. This healthier version uses home made turkey sausage and mashed sweet potatoes to make it more diabetes-friendly and heart healthy.

  • Prep time
    15 min
  • Cook time
    45 min
  • Servings
    6 Servings
  • Serving size
    1 piece of sausage and 2/3 cup mashed sweet potato
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    1 piece of sausage and 2/3 cup mashed sweet potato
  • Amount per serving Calories 280

  • Total Fat 10g
    • Saturated Fat 2.5g
    • Trans Fat 0.1g
  • Cholesterol 75mg
  • Sodium 430mg
  • Total Carbohydrate 25g
    • Dietary Fiber 4g
    • Total Sugars 7g
    • Added Sugars 0g
  • Protein 22g
  • Potassium 760mg
  • Phosphorus 250mg

Choices/Exchanges: 1 1/2 Starch, 3 Lean protein, 1/2 Fat



  • nonstick cooking spray
  • sweet potatoes (washed and dried)
    2 lbs
  • whole wheat bread (crusts removed)
  • egg substitute
    1/4 cup
  • lean ground turkey ((93% fat-free))
    20 oz
  • ground thyme
    1/2 tsp
  • ground sage
    1/2 tsp
  • garlic powder
    1 tsp
  • cayenne pepper
    1/4 tsp
  • salt (divided use)
    3/4 tsp
  • black pepper (divided use)
    1/2 tsp
  • olive oil
    1 tbsp


  1. Preheat oven to 375 degrees F. Coat a baking sheet with cooking spray.

  2. Line the sweet potatoes on the baking sheet and bake for 45 minutes or until tender when pierced with a fork. Set aside to cool slightly.

  3. While the sweet potatoes are cooling, mix the whole wheat bread and egg, and mix well until bread is softened and a paste forms. Stir in the ground turkey, thyme, sage, garlic powder, cayenne pepper, 1/2 tsp of the salt, and 1/4 tsp of the black pepper.

  4. Divide the sausage mixture into 6 equal sized patties and sauté in a medium non-stick sauté pan coated with cooking spray for about 4-5 minutes on each side or until the center of the patty reaches an internal temperature of 165 degrees.

  5. Once the sweet potatoes have cooled slightly, peel the skins off (they should be easy to peel off by hand) and add the peeled sweet potatoes to a bowl with 1 tbsp olive oil, remaining 1/4 tsp salt, and remaining 1/4 tsp pepper. Mash with a potato masher or sturdy whisk until fluffy.

  6. Serve one sausage patty on top of a scoop of the mashed sweet potatoes.