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Keto Shepherd’s Pie: A Low-Carb Comfort Food

Jane Summerfield 4 min read

Shepherd’s pie is a classic comfort food, loved for its rich, savory filling topped with creamy mashed potatoes.

For those following a ketogenic diet, traditional shepherd’s pie can be a challenge due to its high carb content.

However, with a few smart substitutions, you can enjoy a delicious and keto-friendly version of this beloved dish.

In this article, we’ll guide you through the process of making a mouthwatering Keto Shepherd’s Pie that will satisfy your cravings while keeping you in ketosis.

What is Keto Shepherd’s Pie?

Keto Shepherd’s Pie is a low-carb adaptation of the traditional shepherd’s pie. Instead of using potatoes, which are high in carbohydrates, we use cauliflower mash as a substitute. This swap significantly reduces the carb content while maintaining the creamy, comforting texture of the topping. The filling remains rich and savory, made with ground meat, vegetables, and a flavorful sauce.

Why Choose Keto Shepherd’s Pie?

  1. Low-Carb: Perfect for those following a ketogenic or low-carb diet.
  2. High in Protein: The ground meat provides a substantial protein boost.
  3. Nutrient-Dense: Incorporates vegetables and cauliflower, offering vitamins and minerals.
  4. Satisfying and Comforting: Retains the comforting qualities of traditional shepherd’s pie without the guilt.

Ingredients for Keto Shepherd’s Pie

To create a delicious Keto Shepherd’s Pie, you’ll need the following ingredients:

For the Filling:

  • 1 lb ground beef or lamb: Choose high-quality, grass-fed meat for the best flavor and nutritional benefits.
  • 1 small onion, diced: Adds a sweet, aromatic base to the filling.
  • 2 cloves garlic, minced: Enhances the savory depth of the dish.
  • 1 cup diced carrots: A small amount keeps the carbs low while adding color and sweetness.
  • 1 cup diced celery: Provides a crunchy texture and additional nutrients.
  • 1 cup mushrooms, sliced: Adds an earthy flavor and umami richness.
  • 1 cup beef or chicken broth: Creates a flavorful, moist filling.
  • 2 tbsp tomato paste: Adds a concentrated tomato flavor and helps thicken the sauce.
  • 1 tsp Worcestershire sauce: Enhances the umami flavor.
  • 1 tsp dried thyme: A classic herb that complements the meat.
  • 1 tsp dried rosemary: Adds a fragrant, pine-like aroma.
  • Salt and pepper to taste: Seasoning to enhance all flavors.

For the Cauliflower Mash Topping:

  • 1 large head of cauliflower: The star of the keto topping.
  • 2 tbsp butter or ghee: Adds creaminess and richness.
  • 1/4 cup heavy cream: Helps achieve a smooth, creamy texture.
  • 1/2 cup shredded cheddar cheese: Optional, but adds a delicious cheesy crust.
  • Salt and pepper to taste: Essential for seasoning the mash.

Step-by-Step Instructions

1. Prepare the Cauliflower Mash

  1. Chop and Cook the Cauliflower: Cut the cauliflower into florets. Steam or boil until tender, about 10-15 minutes.
  2. Drain and Mash: Drain the cauliflower well and transfer to a food processor. Add butter, heavy cream, salt, and pepper. Blend until smooth and creamy.
  3. Optional Cheesy Addition: If desired, stir in shredded cheddar cheese for extra flavor.

2. Prepare the Filling

  1. Cook the Meat: In a large skillet, cook the ground beef or lamb over medium heat until browned. Drain excess fat if necessary.
  2. Add Aromatics: Add diced onion and minced garlic to the skillet. Sauté until the onion becomes translucent.
  3. Incorporate Vegetables: Add diced carrots, celery, and sliced mushrooms. Cook until the vegetables are tender, about 5-7 minutes.
  4. Create the Sauce: Stir in tomato paste, Worcestershire sauce, thyme, rosemary, salt, and pepper. Pour in the broth and simmer until the sauce thickens slightly.

3. Assemble and Bake

  1. Preheat Oven: Preheat your oven to 375°F (190°C).
  2. Layer the Filling: Spread the meat and vegetable filling evenly in a baking dish.
  3. Add Cauliflower Mash: Spoon the cauliflower mash over the filling, spreading it out evenly with a spatula. If using, sprinkle shredded cheddar cheese on top.
  4. Bake: Bake in the preheated oven for 20-25 minutes, or until the top is golden and bubbly.

4. Serve and Enjoy

Allow the Keto Shepherd’s Pie to cool for a few minutes before serving. This dish pairs wonderfully with a fresh green salad or steamed vegetables for a complete meal.

Tips for the Perfect Keto Shepherd’s Pie

  1. Choose the Right Meat: Ground lamb is traditional, but ground beef or even turkey works well. Ensure it’s of good quality for the best flavor.
  2. Drain Excess Fat: If your meat is particularly fatty, drain the excess to avoid a greasy filling.
  3. Season Well: Don’t skimp on herbs and spices. They add depth and make the dish more flavorful.
  4. Texture Matters: Ensure your cauliflower mash is smooth to mimic the texture of traditional mashed potatoes.
  5. Experiment with Cheeses: If you love cheese, consider mixing different types into the cauliflower mash or sprinkling on top.

Nutritional Information

Here’s a rough estimate of the nutritional breakdown per serving (based on 6 servings):

  • Calories: 300
  • Fat: 20g
  • Carbohydrates: 10g
  • Fiber: 3g
  • Net Carbs: 7g
  • Protein: 18g

These values can vary based on specific ingredients and portion sizes, but this gives you an idea of how well this dish fits into a keto diet.

Conclusion

Keto Shepherd’s Pie is a delightful and satisfying meal that allows you to enjoy a classic comfort food without compromising your dietary goals. By swapping out high-carb potatoes for cauliflower, you create a low-carb, nutrient-dense dish that’s rich in flavor and perfect for any occasion. Try this recipe for a delicious way to stay on track with your keto lifestyle.

With its savory filling and creamy, cheesy topping, Keto Shepherd’s Pie is sure to become a favorite in your household. Give it a try, and enjoy the comfort of this classic dish with a keto twist!