Nutrition: 324 Calories | 6.4g Net Carbs | 28.6g Protein
A delicious low carb version of a family favorite. This Shepard’s Pie Easy Recipe with Mashed Cauliflower is hearty and comforting, a great week-night meal.
Have you ever tried Shepard’s pie? It’s a hearty comfort food filled with many familiar flavors. There is meat and vegetables covered is gravy and topped with fluffy mashed potatoes. Shepard’s pie originated in the United Kingdom, where many meat pies are popular. In the United Kingdom, Shepard’s pie is made with lamb, but in the United States, you often find it made with beef. This delicious casserole has everything in it. It’s a great way to use up leftovers, which may be why it was originally invented.
By making a few simple swaps, you can make Shepard’s pie more low-carb and Keto friendly. First, switch out the mashed potatoes for mashed cauliflower. You get the same great taste, texture and color by making one easy change. Make the dish more Keto friendly by using full fat ingredients to increase your fat macros. Another easy swap is using almond flour instead of all-purpose flour to thicken the gravy.
Start the Pie Filling
To create your Shepard’s pie, start by browning ground beef in a large pan. You could also use leftover roast beef or other meat and brown it a little in the pan for extra flavor. While the meat is browning, cut up a head of cauliflower and add it to to a medium sauce pan with 3 cloves of garlic (or more if you’d like). Add water and boil the cauliflower just as you would potatoes for mashed potatoes.
Once you’ve got the cauliflower cooking, dice up some carrots, celery and onion. The carrots and celery take a little longer to cook, so add them to the meat pan first, once the meat is browned. Give the carrots and celery a couple minutes to cook, and then add in the diced onion. Stir everything together and let the onions start cooking.
Once the onions are getting soft, add a can of beef consume to the pan and 3 cloves of crushed garlic. Stir again and use your spoon to scrape up the cooked bits from the bottom of the pan. Let the consume simmer and reduce for a couple minutes.
Next add a cup of water to the pan, along with beef bullion and almond flour. Stir everything in and let the gravy thicken. After 5-6 minutes, when the gravy is thickening, add in frozen peas. You really can put in whatever vegetables your family likes and any leftovers from the fridge. The gravy brings everything together for one hearty meal.
While the gravy in simmering with the meat and vegetables, check your cauliflower. When it’s fork tender, make your mashed cauliflower in the blender. It’s just like Pureed Cauliflower with Garlic. Simply add the cauliflower to the blender with sour cream, butter, salt and pepper. Blend until smooth.
Layer Your Pie
In a 9″ x 13″ baking dish, make an even layer of your meat and vegetable filling. Then, layer your pureed cauliflower on top. Smooth out the mashed cauliflower with a spatula and top with shredded white cheddar cheese. If you’re pre-making your Shepard’s pie for later, simply keep it in the fridge until you’re ready to bake it. You can also freeze it if you’re meal prepping.
Bake your beautifully layered Shepard’s pie at 375º for 15-20 minutes until it’s bubbling around the edges and the cheese is melted. To brown the cheese on top, broil for 2-3 minutes. Watch the Shepard’s pie closely while it’s broiling so it doesn’t burn.
Low Carb Shepard’s Pie: Easy Recipe with Mashed Cauliflower
A delicious low carb version of a family favorite. This Shepard’s Pie Easy Recipe with Mashed Cauliflower is hearty and comforting, a great week-night meal.
Total Time: 45 min
Prep Time: 25 min
Cook Time: 20 min
Ingredients
- 1 1/2 lb Lean Ground Beef (93%)
- 1 Tbsp Olive Oil
- 1/2 Cup Diced Carrots
- 3 Ribs Celery, Diced
- 1/2 Onion Diced
- 6 Garlic Cloves, Divided
- 1 Head of Cauliflower
- 1/2 Cup Frozen Peas
- 1 Can (10.5oz) Beef Consume
- 1 Cup Water
- 1 tsp Better Than Bullion Beef Base (or 1 Beef Bullion Cube)
- 4 Tbsp Almond Flour
- 1 Cup White Cheddar, Shredded
- 2 Tbsp Butter
- 1/4 Cup Sour Cream
- Salt and Pepper to Taste
Directions
- Pre-heat oven to 375º. Heat a large pan over medium high heat. Once the pan is hot, add the olive oil to the pan and the ground beef. Break up and brown the beef.
- Cut up the cauliflower into florets and add them to a medium sauce pan along with 3 cloves of garlic. Cover the cauliflower with water and boil until fork tender.
- Once the ground beef is browned, add the diced carrots, celery and onion to the pan. Sauté for a few minutes until the onions start to soften.
- Crush or dice the remaining 3 garlic cloves and add to the ground beef mixture along with the beef consume. Scrape the bottom of the pan and simmer for 2-3 minutes.
- Add the water, bullion and almond flour to the pan. Simmer and let thicken for 5-6 minutes. Finally, add the frozen peas.
- Meanwhile, drain the cooked cauliflower and garlic. Add the cauliflower and garlic to a blender with the butter and sour cream. Puree until smooth and add salt and pepper to taste.
- In a 9″ x 13″ baking a dish, layer the ground beef and vegetables. Then, add the pureed cauliflower on top. Finally, sprinkle the shredded white cheddar on top.
- Bake the Shepard’s pie for 15-20 minutes until it bubbles around the edges and the cheese is melted. Broil for 2-3 minutes to brown the top a little. Let the Shepard’s pie cool for 5 minutes and serve.
Nutrition:
Yield: 8 servings, Serving Size: About 1 1/4 cup
Amount Per Serving: Calories: 324, Total Fat: 19.3g, Saturated Fat: 8.4g, Cholesterol: 92.3mg, Sodium: 291.5mg, Carbohydrates: 8.7g, Fiber 2.3g, Sugars: 2.8g, Protein 28.6g
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