Keto Shepherd's Pie

Keto Shepherd’s Pie

Keto shepherd’s pie is alternative to a favorite casserole dish with beef or lamb topped with the best cheddar cauliflower mash topping. Loaded with original flavors this low carb twist is sure to please family and friends!

Keto Shepherd's Pie

I am very new to shepherd’s pie. My first time having it was at a potluck at work one year. To note, which is why this keto recipe works well because potlucks, family gatherings you can bring this recipe for yourself or for your interested family members to try. Bringing keto dishes to gatherings is my method of trying to convert as many people to an healthier lifestyle as I can!

What Is Shepherd’s Pie

Basically, shepherd’s pie is minced, ground beef or lamb topped with mashed potatoes. There are so many different ways to make this recipe. But, mainly the beef has all types of flavors from veggies to herbs. In this recipe, I substituted mashed potatoes for cauliflower mash and it worked great!

Ingredients Needed

  • Ground Beef or Lamb
  • Onion
  • Garlic
  • Carrots (optional)
  • Tomato Paste
  • Beef Broth
  • Worcestershire Sauce
  • Cauliflower
  • Eggs
Keto Shepherd's Pie

How To Make A Keto Shepherd’s Pie

To start, chop and boil cauliflower florets until tender. You’ll need a food processor or blender to get the mash smooth. I personally have not been able to get cauliflower lump free any other way. Once mash is tender, place in food processor and add in egg while it’s spinning. Mix until smooth then add in freshly grated parmesan cheese. You can sub for cheddar cheese as well.

In a large pot, add in lean ground meat. Grate garlic cloves, carrots and shred onions over ground meat. Cook until ground meat has browned. Next, spread the meat around the edges to reveal the bottom of your pan. Then, add in tomato paste and give it a little mix in the middle before combining into the ground meat.

Next, pour in beef broth or stock. Allow the broth to reduce until have a thick, smooth meat layer ready to add into the casserole dish.

In a 8×8 casserole dish, add the ground meat layer, then top with the cauliflower mash you prepared earlier. Spread out flat and even and place in a preheated oven for 30-40 minutes or until top is browned to your liking.

Are Carrots Keto

According to the USDA, one cup of carrots is only 8g net carbs. Note, that’s in the entire recipe not one serving. A serving of this keto shepherd’s pie is only 6g net carbs. Yet, some people are uneasy about carrots and if you’d like to remove them you’re welcome to do so. I will say the grated carrots add a very distinct flavor to this dish.

Helpful Recipe Tips

  • Casserole dish or cast iron pan, you can use either! I see it’s popular to use either but using a casserole dish makes servings easier in my personal opinion.
  • Ground beef or lamb, I honestly think the recipe just works the best with a red meat source. Maybe I’m wrong, I have never had a lamb version but I do enjoy lamb for what it’s worth.
  • Cauliflower heads, in the recipe I recommend two cauliflower heads because one large doesn’t seem to produce a thick enough top layer. Now, if you’d like a thinner layer then a large head should be fine.

Keto Casserole Dishes You’ll Love

Keto Shepherd's Pie

Keto Shepherd’s Pie

Keto shepherd's pie is alternative to a favorite casserole dish with beef or lamb topped with a cheddar cauliflower mash topping. Loaded with original flavors this low carb twist is sure to please family and friends!
No ratings yet
Prep Time 40 mins
Cook Time 40 mins
Total Time 1 hr 20 mins
Course Main Course
Cuisine American
Servings 9 serving
Calories 241.1 kcal

Ingredients
 

Cauliflower Topping

  • 2 small heads of cauliflower
  • 2 ounce grated parmesan cheese (sub for cheddar)
  • 2 large egg
  • salt to taste

Ground Meat Layer

  • 1.5 pound 90/10 ground beef (sub for ground lamb)
  • 1 medium onion
  • 4 clove garlic
  • 1 cup carrots
  • 3 tablespoon tomato paste
  • 1 cup beef broth
  • 1 tablespoon worcestershire sauce

Instructions
 

Cauliflower Topping

  • Remove green leaves and cut heads of cauliflower into florets. Place Ia pot of boiling water until fork tender.
  • Once tender allow to cool a bit then add to a food processor. Turn on and add in eggs, allow to mix until smooth and free of lumps.
  • Remove and grate fresh parmesan cheese into mash. Then salt to taste.

Ground Meat Layer

  • Preheat oven to 400°F
  • Before starting, grate your veggies to make the cook fast and smooth. Shred your onion, grate the garlic and carrots.
  • In a large pot add in ground meat on medium high heat. Add in shredded and grated veggies. Cook until browned.
  • Once brown push the meat to the edges to reveal the bottom of the pan. Now add in tomato paste and give it a little mix on the direct heat before mixing into the ground meat. Immediately, pour in the beef broth then reduce until ground meat is thick and ready for the casserole dish.
  • Layer the meat first then top with cauliflower mash you made earlier. Bake for 30-40 minutes or until desired browning of the topping. Allow to cool a bit then serve.

Notes

Helpful Recipe Tips

  • Casserole dish or cast iron pan, you can use either! I see it’s popular to use either but using a casserole dish makes servings easier in my personal opinion.
  • Ground beef or lamb, I honestly think the recipe just works the best with a red meat source. Maybe I’m wrong, I have never had a lamb version but I do enjoy lamb for what it’s worth.
  • Cauliflower heads, in the recipe I recommend two cauliflower heads because one large doesn’t seem to produce a thick enough top layer. Now, if you’d like a thinner layer then a large head should be fine.

Nutrition

Nutrition Facts
Keto Shepherd's Pie
Amount Per Serving (1 serving)
Calories 241.1 Calories from Fat 104
% Daily Value*
Fat 11.6g18%
Saturated Fat 4.7g29%
Trans Fat 0.3g
Cholesterol 113.4mg38%
Sodium 282.6mg12%
Carbohydrates 8.3g3%
Fiber 2g8%
Sugar 3.4g4%
Protein 25.6g51%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Keto Shepherd’s Pie
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