Low Carb, Comforting Shepherd’s Pie

As the leaves change color and the air takes on a brisk chill, there’s nothing quite as satisfying as tucking into a warm, hearty dish that comforts the soul without compromising on health. This Low Carb Shepherd’s Pie is a testament to autumn’s heartwarming fare, offering a protein-rich, low-carb alternative to the classic recipe we all adore.

The star of the dish is a velvety mashed cauliflower topping, a clever twist that will have you second-guessing the absence of potatoes. Achieving the perfect creaminess is simple, whether you wield an immersion blender for ultra-smoothness or opt for a potato masher for a touch of texture. This cauliflower mash is a versatile side that shines as the crowning layer of our shepherd’s pie.

In lieu of traditional lamb, this recipe introduces ‘beef boost’ – a nutrient-dense mix of 90% ground beef and 10% liver sourced from a trusted local butcher. This unique blend enriches the dish with the health benefits of liver, sans the distinctive taste, ensuring each forkful is packed with flavor and vital nutrients.

Infusing the beef with classic aromatics like onions and garlic, followed by a dash of Worcestershire sauce, sets the foundation of the dish with a rich depth of flavor. The meat is browned to perfection, then layered into a baking dish, partially cooked to preserve its juiciness, as it will continue to cook to perfection in the oven.

What follows is a colorful array of vegetables sautéed to just-tender in the same pan that cradled the beef, soaking up all the savory flavors. Fresh green beans, carrots, and peas bring a fresh, crisp contrast to the dish, seasoned to complement the robust meat layer beneath them.

The assembly is simple yet satisfying – a generous layer of sautéed vegetables nestled over the meat, crowned with the creamy mashed cauliflower, and finally, a sprinkle of your favorite cheese. A cheddar blend works wonders here, melting into a golden, bubbling delight after a brief sojourn in the oven.

Twenty minutes at 375°F and a final broil coax this shepherd’s pie to its full glory, its top a tantalizing golden-brown, its aroma irresistible. Each serving, rich in homely goodness and 26 grams of protein, is a tribute to low-carb indulgence. Whether you’re craving the coziness of fall or simply seeking a nutritious meal that doesn’t skimp on taste, this Low Carb Shepherd’s Pie is sure to become a cherished recipe in your culinary repertoire.

low carb shepherd's pie

Low Carb Shepherd’s Pie

The definition of comfort food, Shepherd’s Pie, also known as Cottage Pie, traditionally is topped with mashed potatoes and cheese with well over 40g of carbs per serving. Substituting mashed cauliflower transforms it to only 6g of net carbs. The best part is that it doesn’t taste like you’re depriving yourself at all – it’s just as hearty and comforting as the regular version. 
5 from 1 vote
Prep Time 15 minutes
Cook Time 22 minutes
Course dinner
Cuisine American
Servings 8
Calories 454 kcal

Ingredients
  

FOR THE CAULIFLOWER

  • 1 large cauliflower cut into small florets and core coarsely chopped
  • 2 cups whole milk
  • 2 garlic cloves smashed and peeled
  • 4 sprigs fresh thyme
  • Kosher salt
  • Black pepper

FOR THE BEEF

  • 2 pounds ground beef
  • 1 small onion diced
  • 3 garlic cloves minced
  • 1 tablespoon Worcestershire sauce
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper

FOR THE VEGETABLES

  • 2 tablespoons butter
  • ½ pound green beans sliced
  • ½ pound white button mushrooms sliced
  • ½ teaspoon garlic powder
  • 1 cup shredded cheddar cheese

Instructions
 

TO MAKE THE CAULIFLOWER

  • In a medium saucepan, combine the cauliflower, milk, garlic, thyme and 1 teaspoon salt; heat over medium-high. When the mixture begins to bubble around the edges (you don’t want it to come to a full boil), reduce the heat to low and let it simmer, stirring occasionally, until the cauliflower is very tender, 10 to 15 minutes.
  • Place a colander over a bowl, then drain the cauliflower, catching the milk in the bowl. Discard the thyme sprigs. Return the cauliflower and garlic to the pot. Mash the cauliflower using a potato masher, or use an immersion blender to purée until smooth. Add the reserved milk 1 tablespoon at a time, mashing or blending in between, until the cauliflower reaches desired consistency.
  • Set aside. 

Preheat the oven to 375°F.

TO MAKE THE BEEF

  • In a large skillet over medium-high heat, combine the beef and onion. Cook until the beef is browned and broken apart and the onion is translucent, about 8 minutes. Drain off any excess fat.
  • Add the garlic, Worcestershire sauce, salt, and pepper, and cook until the garlic is fragrant, about 1 minute.
  • Evenly spread the beef in a 9-by-13-inch baking dish or round pie plate.

TO MAKE THE VEGETABLES

  • In the same skillet used to cook the beef, combine the butter, green beans, mushrooms, and garlic powder. Sauté until the beans are tender, about 8 minutes. Spread the veggie mixture on top of the ground beef in the dish.
  • Evenly spread the mashed cauliflower on top. Sprinkle with the cheddar.
  • Bake for 20 minutes. Turn the broiler to high and cook for 5 more minutes to melt the cheese and brown the top. Serve.

Video

@lowcarblolita Low Carb Shepherd’s Pie 🥩🥕🫛 From my cookbook, Keto Carbs Cookbook for Beginners (Amazon link is in my bio) Serves 8  Prep time: 10 minutes  Cook time: 45 minutes The definition of comfort food, Shepherd’s Pie, traditionally is topped with mashed potatoes and cheese with well over 40g of carbs per serving. Substituting mashed cauliflower transforms it to only 6g of net carbs. The best part is that it doesn’t taste like you’re depriving yourself at all – it’s just as hearty and comforting as the regular version.  Full recipe link in bio #shepherdspierecipe #easyrecipe #comfortfood #lowcarbrecipes #groundbeefrecipe #healthyrecipes #lchf #thanksgivingrecipes ♬ original sound – Lolita – Thriving Over 50

Nutrition

Calories: 454kcalCarbohydrates: 11gProtein: 28gFat: 33gSaturated Fat: 15gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gTrans Fat: 2gCholesterol: 109mgSodium: 422mgPotassium: 903mgFiber: 3gSugar: 7gVitamin A: 549IUVitamin C: 56mgCalcium: 239mgIron: 3mg
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Lolita Carrico
Lolita Carricohttp://ketology.net
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

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