Introduction

Shepherd’s Pie is a classic comfort food that traditionally features a hearty meat filling topped with mashed potatoes. For those following a ketogenic (keto) diet, traditional keto Shepherd’s Pie recipe can be modified to be low in carbohydrates while still being delicious and satisfying. Our Keto Shepherd’s Pie replaces the starchy potato topping with a creamy cauliflower mash, making it a perfect meal for anyone looking to maintain ketosis.

Ingredients for Keto Shepherd’s Pie

  • 1-2 tablespoons olive oil
  • 1 pound ground lamb or beef (or a combination)
  • 1 onion, chopped
  • 2 celery stalks, chopped
  • 1 carrot, chopped (optional, for a touch of sweetness)
  • 4 cloves garlic, minced
  • 1/2 cup beef broth
  • 1/4 cup dry red wine (or additional broth)
  • 1 tablespoon tomato paste
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • Salt and pepper to taste
  • 1 cup frozen peas (optional)

Cauliflower Mash:

  • 1 head cauliflower, riced or chopped
  • 1/2 cup heavy cream
  • 2 tablespoons butter
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste

Optional Toppings:

Instructions:

  1. Preheat oven to 400°F (200°C).

  2. Prepare the filling: Heat olive oil in a large skillet over medium heat. Brown the ground meat until cooked through, breaking it up with a spoon. Drain any excess fat.

  3. Add vegetables: Add the onion, celery, and carrot (if using) to the pan. Sauté for 5-7 minutes, or until softened. Stir in the garlic and cook for another minute.

  4. Deglaze the pan: Pour in the red wine (or broth) and scrape up any browned bits from the bottom of the pan. Let it simmer for a minute to reduce slightly.

  5. Add remaining filling ingredients: Stir in the beef broth, tomato paste, Worcestershire sauce, thyme, rosemary, salt, and pepper. Bring to a simmer and cook for 5 minutes, or until slightly thickened. Add frozen peas (if using) and cook for another minute until heated through.

  6. Prepare the cauliflower mash: While the filling simmers, cook the riced or chopped cauliflower in boiling water until tender, about 5-7 minutes. Drain well and return to the pot.

  7. Mash the cauliflower: Using a hand mixer or potato masher, mash the cauliflower until mostly smooth. Stir in the heavy cream, butter, Parmesan cheese, salt, and pepper. Mash until well combined and creamy.

  8. Assemble the pie: Transfer the meat filling to a baking dish. Top with the cauliflower mash, spreading it evenly to cover the filling.

  9. Optional browning: If desired, sprinkle the top with shredded cheddar cheese for a cheesy crust. Bake for 20-25 minutes, or until the top is golden brown and bubbly.

  10. Garnish and serve: Remove from the oven and let cool slightly before serving. Garnish with fresh herbs (optional) and enjoy!

Tips for Perfect Keto Shepherd’s Pie

Choosing the Right Meat:

  • opt for ground beef or lamb with a higher fat content for a richer flavor.
  • Ensure the meat is well-browned to enhance the taste.

Perfecting the Cauliflower Mash:

  • Make sure the cauliflower is well-cooked and drained to avoid a watery mash.
  • Use a food processor for a smooth and creamy texture.

Nutritional Information

Macronutrients Breakdown:

  • Protein: 25g per serving
  • Fat: 20g per serving
  • Carbohydrates: 8g per serving

Calories per Serving:

  • Approximately 300 calories per serving.

Variations of Keto Shepherd’s Pie

Different Meat Options:

  • Chicken: Use ground chicken for a lighter version.
  • Pork: Ground pork can add a unique flavor.

Vegetarian Version:

  • Substitute the meat with a mixture of mushrooms, lentils, and extra vegetables for a vegetarian-friendly option.

Common Mistakes to Avoid

Overcooking the Meat:

  • Avoid overcooking the meat to prevent it from becoming dry and tough.

Soggy Cauliflower Mash:

  • Ensure the cauliflower is properly drained to avoid a watery topping.

Health Benefits of Keto Shepherd’s Pie

Low-Carb Benefits:

  • Helps maintain ketosis for effective weight loss and energy levels.

High Protein Content:

  • Supports muscle growth and repair.

Conclusion

Keto Shepherd’s Pie is a delicious and nutritious way to enjoy a classic comfort food without straying from your low-carb diet. It’s easy to make, full of flavor, and sure to satisfy your cravings. Try it out for your next meal and enjoy the hearty goodness guilt-free!