Homemade “Bangers”

January 20, 2012 in Categories: , , by

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Homemade Bangers-047 copyI can’t eat eggs. Like many on the Autoimmune Protocol, they provoke an immune response in my body. So, what’s for breakfast?! Even low sodium bacon and store-bought sausage contain way more salt than I like to consume on a daily basis (after you sift through all the sausage labels for one without fillers!).  This left me with two alternatives: experiment with breakfast shakes (hard to keep the carbohydrate content down) or make my own sausage.  I was inspired by a recipe in Paleo Comfort Foods to try the latter.  It’s actually really easy to mix some good seasonings with some ground pork, form it into a patty and fry it.  You could buy casings and stuff sausages if you want (there are particularly great directions for this in The Paleo Approach Cookbook), but this way works really well for me.  This seasoning mix mimics a traditional English banger.  Play around with it and see what you like!

To make this recipe AIP-friendly, you could substitute mace for the nutmeg or leave it out completely.

A quick note on salt:  I haven’t included any salt in my recipe because I find pork to be a naturally salty meat.  I encourage you to try it without salt and see if you can get used to it.  Otherwise, go ahead and add a little bit.

Prep Time: 5 minutes

Cook Time: 17-20 minutes

Servings: 4 servings


1.    Mix herbs and ground pork in a small bowl.  I like to get my hands right in to really make sure the spices are well mixed in.  Form four patties.
2.    Heat a skillet (cast iron is great here) over medium-high heat.  Add cooking fat to skillet.  Add sausage patties to skillet.
3.    Cook on the first side for approximately 10 minutes, until you can see the meat cooking on the edges and the underneath looks a little browned.  Flip.
4.    Cook on the second side for 7-8 minutes, or until cooked through.  Enjoy!

Homemade Bangers-034


I hadn’t ever heard of mace before, so I googled it. It seems that it’s the outer covering of a nutmeg; Do you think the recipe would be just as good if I added a little extra nutmeg?

Ideally yes, they should both come from grass-fed/pasture-raised animals. You can render your won with fat trimmings or suet (which some butchers will give you for free, or you can usually buy fairly inexpensively from local farmers) or you can buy rendered lard and tallow from US Wellness Meats or FatWorks.

Tallow, lard, bacon fat are good. Sarah discusses various cooking fats/oils that are safe for the AIP in The Paleo Approach. — Tamar, Sarah’s assistant

This looks yummy, anxiously waiting for the cook book to come out, pre-ordered, go to your postings everyday for new ideas. I’m 69 with RA and thyroid issues, so would like to get better.

Hi there! I was wondering if you’re now able to eat eggs? Last week I was diagnosed with UC.. The very next day I ordered your book! I haven’t been able to read much (yet) but I’ve just started the AIP (and the whole30) and am finding the AIP the hardest part – mostly the eggs (and nuts..as I love nutbutters!)

Hey Christina,

Oh that’s great to hear.. there’s light at the end of the tunnel after all! 🙂 Thank you so much for responding (and in such a timely manner!).

Thanks again,

I too was wondering about the “avoid” spices that keep being included on some of these recipes. I see that you responded to KT’s question, but I looked at top of page and I didn’t see anything talking about a replacement for nutmeg. I just see a note about salt and how Sarah doesn’t add it to her pork. Where am I supposed to find this? Thanks.

Since I’m cooking for one, I won’t use all 4 servings at once, but likely freeze what I don’t eat immediately. Would you recommend cooking the bangers, then freezing them or freezing the patties, then cooking them “fresh”? Does it matter?

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