Keto Shepherd’s Pie – A Low-Carb Comfort Food Classic

Warm, hearty, and satisfying, this Keto Shepherd’s Pie is a perfect low-carb take on the traditional dish. It features a flavorful ground meat filling topped with creamy mashed cauliflower instead of potatoes, making it keto-friendly while keeping all the classic flavors intact.

Why You’ll Love This Recipe

• Low-Carb and Nutritious: Packed with protein, fiber, and healthy fats.
• Easy to Make: Perfect for weeknight dinners or meal prep.
• Classic Comfort: A dish that pleases both keto and non-keto eaters alike.

My Personal Experience

This recipe became my go-to for cozy dinners when I first started keto. The mashed cauliflower topping is creamy and buttery, almost indistinguishable from traditional mashed potatoes. The rich, savory filling makes it a hit with everyone at the table, even those who aren’t on a low-carb diet!

Essential Equipment You’ll Need for This Recipe

• Cutting Board: For chopping vegetables.
• Knife: To dice the onion and garlic.
• Skillet: For cooking the meat filling.
• Steamer or Pot: To steam or boil the cauliflower.
• Blender or Food Processor: For mashing the cauliflower into a creamy consistency.
• Mixing Spoon: To stir the meat filling.
• Baking Dish: For assembling and baking the Shepherd’s Pie.
• Oven: Preheat to 375°F (190°C) for baking the dish.

Ingredients & Substitutions

For the Filling:

• Ground Meat: Use beef, lamb, or turkey. A combination of beef and lamb gives an authentic taste.
• Onion and Garlic: Add depth to the flavor. Substitute with shallots if preferred.
• Vegetables: Low-carb veggies like celery, zucchini, or mushrooms. Frozen options work too.
• Tomato Paste: Provides richness. Can substitute with a bit of sugar-free ketchup.
• Beef Broth: Enhances the meaty flavor. Chicken broth is an alternative.
• Seasonings: Salt, pepper, thyme, and rosemary. Adjust to your taste.

For the Topping:

• Cauliflower: Acts as the potato substitute. Fresh or frozen works.
• Heavy Cream and Butter: For a creamy texture. Coconut cream for a dairy-free option.
• Cheese: Optional, but shredded cheddar or parmesan adds a cheesy crust.

How to Make Keto Shepherd’s Pie

Step 1: Prepare the Cauliflower Mash

1. Steam or boil cauliflower florets until fork-tender (about 10 minutes).
2. Drain well, then blend with butter, heavy cream, salt, and pepper until smooth. Set aside.

Step 2: Cook the Meat Filling

1. Heat olive oil in a large skillet. Sauté diced onion and minced garlic until fragrant.
2. Add ground meat and cook until browned. Drain excess grease if necessary.
3. Stir in tomato paste, beef broth, and seasonings. Let simmer for 5-7 minutes.
4. Add diced vegetables and cook until tender.

Step 3: Assemble and Bake

1. Preheat oven to 375°F (190°C).
2. Spread the meat filling evenly in a baking dish. Top with cauliflower mash.
3. Sprinkle with shredded cheese (if using).
4. Bake for 20 minutes, or until the top is golden and bubbly.

Pro Tips for the Best Shepherd’s Pie

• Drain the Cauliflower Well: Prevent a watery topping by thoroughly draining the cauliflower before mashing.
• Layer with Care: Ensure an even layer of filling for consistent bites.
• Broil for Extra Crispness: Broil for 2-3 minutes after baking to achieve a golden, cheesy crust.

Storage and Reheating

• Refrigerator: Store in an airtight container for up to 3 days.
• Freezer: Freeze individual portions for up to 3 months.
• Reheating: Warm in the oven at 350°F (175°C) or microwave until heated through.

Serving Suggestions

• Side Dishes: Pair with a simple green salad or roasted asparagus for a complete meal.
• Garnish: Sprinkle with fresh parsley or thyme for added color and flavor.

FAQs: Everything You Need to Know

• Can I use frozen cauliflower? Yes, just steam or microwave it before mashing.
• Is this dairy-free? Omit the cream and cheese or use dairy-free alternatives.
• What vegetables can I add? Try low-carb options like spinach, bell peppers, or green beans.

Nutritional Information (per serving)

• Calories: ~320
• Fat: 22g
• Protein: 18g
• Net Carbs: 5g

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