Keto Shepherd’s Pie

Name: Healthy Keto Cauliflower Shepherd's Pie
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4
Ingredients: 1 lbs ground lamb or beef; 1 2/3 cups hot water; 1/2 cup frozen peas; 1/2 cup shredded parmesan; 1 carrot; 1 onion; 1 garlic clove; 1 tbsp tomato paste; 1 tbsp ghee; 2 tsp beef bouillon; thyme; rosemary; 1/8 tsp pepper; 26.5 oz (frozen) cauliflower; 3/4 cup heavy cream; 3/4 tsp salt; 1/8 tsp nutmeg; 1/8 tsp pepper

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Nutrition facts per serving

Carbs
10.4g

Protein
31.6g

Fat
43.4g

Kcal.
565

Carbs

10.4g

Protein

31.6g

Fat

43.4g

Kcal.

565

Carbs = Net carbs

Time (min.)

Prep

Cook

Total

Prep

Cook

Total

Shepherd’s pie is the perfect meal for anyone who is looking for something that’s truly comforting.
But this one’s got a twist, as it’s completely keto-friendly as well with only 10.4g net carbs per serving!

It’s also a dish that the whole family will enjoy – not only those that are on a low carb or keto diet.

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Ingredients

Servings:

Ingredients for the shepherd’s pie:

g ground lamb or beef
ml hot water
g frozen peas
g shredded parmesan
carrot
onion
garlic clove
tbsp tomato paste
tbsp ghee
tsp beef bouillon
thyme
rosemary
tsp pepper

lbs ground lamb or beef
fl oz hot water
oz frozen peas
oz shredded parmesan
carrot
onion
garlic clove
tbsp tomato paste
tbsp ghee
tsp beef bouillon
thyme
rosemary
tsp pepper

lbs ground lamb or beef
cups hot water
cup frozen peas
cup shredded parmesan
carrot
onion
garlic clove
tbsp tomato paste
tbsp ghee
tsp beef bouillon
thyme
rosemary
tsp pepper

Ingredients for the “mashed potatoes”:

g (frozen) cauliflower
ml heavy cream
tsp salt
tsp nutmeg
tsp pepper

oz (frozen) cauliflower
fl oz heavy cream
tsp salt
tsp nutmeg
tsp pepper

oz (frozen) cauliflower
cup heavy cream
tsp salt
tsp nutmeg
tsp pepper

Step 1

g (frozen) cauliflower, ml heavy cream

oz (frozen) cauliflower, fl oz heavy cream

oz (frozen) cauliflower, cup heavy cream

Add the frozen cauliflower into a bigger pot and pour the cream into the pot as well.

If you’re using fresh cauliflower for this recipe, remove the leaves and stem and cut it into large chunks before adding it into the pot.

If you’re using fresh cauliflower, you should add about cup of water ( fl oz / ml) in addition to the cream.

Step 2

Let the cauliflower simmer for about 30-40 minutes at medium heat while you prepare the ground beef.

Don’t forget to stir the cauliflower once in a while (every 5-10 minutes).

Step 3

carrot, onion, garlic clove

Peel the onion, carrot, and garlic clove, dice everything, and set aside.

Step 4

g ground lamb or beef, tbsp ghee

lbs ground lamb or beef, tbsp ghee

Melt a bit of ghee in a large frying pan and add the ground beef to the hot pan.
Fry the ground beef for about 5 minutes at medium to high heat and stir frequently.

Step 5

g frozen peas>, diced carrot, onion & garlic

oz frozen peas>, diced carrot, onion & garlic

cup frozen peas>, diced carrot, onion & garlic

Reduce the heat a little bit and add the diced carrot, onion, and garlic clove as well as the peas to the pan.

Fry everything for 5 more minutes.

Step 6

tbsp tomato paste

Add the tomato paste to the pan and stir thoroughly for about 2-3 minutes, until it is evenly distributed.

Step 7

thyme, rosemary, tsp pepper

Season the ground beef with a little bit of thyme, rosemary, and pepper.

You don’t need to add salt to the beef at this point, as we’re going to add beef bouillon in the next step which is already very salty on its own.

Step 8

ml hot water, tsp beef bouillon

fl oz hot water, tsp beef bouillon

cups hot water, tsp beef bouillon

Dissolve the beef bouillon in hot water and use it to deglaze the ground beef.

You can also use premade beef broth for this recipe (simply replace the amount of water with beef broth), but you may need to add a little bit of salt to taste at the end of step 9, as it is typically less salty than beef bouillon.

Step 9

Let the meat simmer without a lid for about 10 minutes at medium heat.

After 10 minutes, the bouillon should have reduced long enough and you should be left with a relatively thick sauce.

Turn off the heat once the sauce reaches your desired level of thickness and set the pan aside for now.

Step 10

Preheat your oven to 390°F/200°C.

Step 11

tsp salt, tsp nutmeg, tsp pepper

At this point, your cauliflower should be ready as well and you can now go ahead and purée it.

Remove the pot from the stove, add the spices and purée with an immersion blender for about 2-3 minutes.

After 2-3 minutes, your cauliflower purée should look super creamy and you shouldn’t be able to see any chunks. If you are still able to make out chunks, puree it a bit longer.

Your cauliflower is done when it has broken down completely and ideally you shouldn’t be able to make out whole florets anymore.

The cauliflower puree tastes best when it is as creamy as possible, that’s why it’s better to purée it a little longer rather than too short.

Step 12

g shredded parmesan

oz shredded parmesan

cup shredded parmesan

Add the ground beef to a casserole dish and pour the cauliflower purée on top.
Spread the parmesan cheese on top of the cauliflower purée.

Step 13

Bake your keto shepherd’s pie for 20 minutes in your preheated oven.

Storage

Cover your casserole dish with plastic wrap or fill the low carb shepherd’s pie into an air-tight container.
It will keep well for about 4-5 days in your fridge.