No matter the weather, a classic shepherd’s pie can bring comfort to anyone eating it. By preparing a recipe of cauliflower mash in advance, you can make a big shepherd’s pie that will satisfy a whole family!
You don’t have to be on a diet to enjoy this meal, either. A savory meat and veggie filling is topped off with creamy mashed cauliflower and melty cheese.Read More
- The Simplest Low Carb Shepherd’s Pie
- Gluten-Free Recipe Options
- How to Make the Perfect Cauliflower Mash
- How to Make the Filling
- Sauteeing Veggies and Cooking Meat
- Mixing in Flour Mixture and Adding Cheese
- Putting It All Together
- Topping Off Your Dish with a Fried Egg
- What to Serve With Your Shepherd’s Pie
- Serving Leftovers or Making Ahead
The Simplest Low Carb Shepherd’s Pie
You’ll start by steaming two cups of cauliflower and one cup of broccoli, according to my recommended method for steaming vegetables. After the vegetables are tender and bubbly, mash them in a food processor or by hand with a fork.
Then stir in a generous amount of garlic powder and nutritional yeast. Next, heat a large sauté pan, with a few tablespoons of olive oil, over medium heat.
Add half of the chopped onion, the chopped celery, the minced garlic, and the spinach, and sauté until the spinach wilts.
Then, add the shredded vegan cheese to the pan, as well as the cream, half of the chopped parsley, and a couple tablespoons of fresh lemon juice. After the cheese melts, add in your mashed cauliflower, and toss until all of the ingredients are combined.
Gluten-Free Recipe Options
We love the flavor of this recipe, but you don’t have to be on a gluten-free diet to enjoy this vegan, grain-free meal. I use butter substitutes in the pie crust, so everyone can eat it, even people who are sensitive to gluten.
Try these easy substitutions to make a satisfying vegan shepherd’s pie. Gluten-Free Cauliflower Mash You’ll find lots of new ways to enjoy cauliflower in our vegetarian section!
My keto friends and I use cauliflower to make our shepherd’s pie. We top the mash with plenty of nutritional yeast. You can also make cauliflower mash in the food processor or with a hand blender. I’ve been using both because that’s how we usually eat it.
How to Make the Perfect Cauliflower Mash
Cooking this shepherd’s pie recipe takes time, but the result is worth the effort. The high fiber content of the mashed cauliflower allows your body to feel satiated and satisfied.
You can use canned or frozen cauliflower for this recipe, but I love to roast it in the oven to add even more fiber and color. Let’s be honest: I do get a little obsessive about these sorts of recipes.
So much so, in fact, that I used cauliflower mash for the filling for the pizza crust that inspired this recipe. Now, that’s dedication. On the subject of pizza crusts, if you’re looking to create a low-carb cauliflower crust, the IGGY Clubhouse 7-Layer Pizza Dough will make for a good option.
How to Make the Filling
- 1 small white onion, chopped (3/4 cup)
- 2 garlic cloves, finely chopped (1 tablespoon)
- 1 tablespoon olive oil
- 1 1/2 tablespoons light brown sugar
- 1 tablespoon red wine vinegar
- 1 1/2 tablespoons coconut aminos
- 1 tablespoon lime juice
- 4 medium carrots, peeled and chopped (1 cup)
- 2 celery stalks, chopped (1/4 cup)
- 1 large potato, peeled and chopped (1 cup)
- 1 medium eggplant, cut into 1-inch cubes (1 cup)
- 1 medium sweet potato, peeled and chopped (1 cup)
- 1/2 lb ground lamb (4 pounds if using lamb shanks)
- 1/4 cup chopped fresh rosemary
- 1 tablespoon fresh thyme leaves
- 1 teaspoon ground black pepper
- 2 tablespoons grated parmesan
Directions: Preheat oven to 400 degrees. Toss together onion, cauliflower, garlic, paprika, and lemon juice in a small bowl. Set aside.
Sauteeing Veggies and Cooking Meat
Many people with food sensitivities feel fine when they’re actually eating the foods they’re allergic to. I know when I eat things like onions or garlic, I can feel the difference almost immediately!
But sometimes, it’s hard to tell exactly what I’m eating until it’s cooked. So if you want to prepare your food with the utmost control, start by sauteing the veggies. I always use small dice or chop them with a food processor.
You can sautee the cauliflower in a large frying pan over medium heat. Cook your onion until soft and translucent. Saute your garlic until fragrant and light green. Chop your mushrooms into chunks. Once your mushrooms are sauteed, add your sauteed veggies and cook for a couple of minutes.
Mixing in Flour Mixture and Adding Cheese
To help with maintaining your good eating habits while following the Keto diet, here is a recipe for you to try. It’s a meal that looks delicious but is totally low in carbohydrates.
Don’t worry! If you don’t like shepherd’s pie, you can adjust the cauliflower mash recipe below to suit your taste. If you would like to keep the vegetarian option, you can swap out the meat for ground beef, or even turkey if you can’t have beef.
Once you’ve made the recipe, let us know in the comments below which you like better. This low carb, gluten free, and keto shepherd’s pie recipe is inspired by our recipe for cauliflower mash. We’ve added a savory meat sauce and a cheesy topping that will satisfy even the most hungry crowd.
Putting It All Together
This simple but impressive dish only takes a few minutes to prepare. Use this recipe as a starting point, but adjust the recipe to fit your needs. Whisk together flour, garlic powder, and sea salt in a small bowl.
Rinse and squeeze the juice from the smashed garlic cloves. Mix with the flour mixture. Stir in cream and mashed cauliflower until combined. Fold in shredded parmesan cheese.
You can also sprinkle some on top as you prepare the dish. Heat a large skillet over medium-high heat. Brush the surface with olive oil. Brown the meat, breaking it up with a wooden spoon, until lightly browned on all sides. Reduce the heat and gently cook the onions. Turn the heat up to medium-high and add the flour.
Topping Off Your Dish with a Fried Egg
Adding a fried egg on top of your favorite savory meat and vegetable filling can bring an eggy indulgence that’s rich in protein and beneficial fats! Want More Recipes Like Shepherd’s Pie?
The Keto Cookbook is packed with more than 250 low carb, gluten-free recipes from which to choose. It will have you planning your next low carb dinner in no time! Looking for more recipes that will have you feeling full, satisfied, and energized?
We’ve got you covered with over 200 low carb recipes, too! Click here to pick up a copy of The Keto Cookbook.
What to Serve With Your Shepherd’s Pie
Most traditional shepherd’s pie recipes call for some sort of potatoes, but this one calls for cauliflower. Serve it with a side of broccoli, green beans, or peas. Butter, crème fraiche, cheddar, and smoked paprika can also add a luxurious touch.
How To Make Keto Shepherd’s Pie The base for this savory meat and veggie meal is cauliflower mash that you can make in advance. Don’t have cauliflower on hand? Make this easy cauliflower soup instead.
It’s quick, easy, and you’ll have tons of soup left over for another meal. Once you have a basic cauliflower mash recipe, the rest is up to you! If you want to stay on track with the low carb diet, you can skip the mashed cauliflower and use just the cauliflower in the filling.
Serving Leftovers or Making Ahead
What could be easier than a regular old shepherd’s pie?
I use the leftovers to make another meal, or just eat the leftovers on their own. In some cases, making a big shepherd’s pie from scratch can be hard to do, because the proportions of the cauliflower to the other ingredients may be a bit off.
I always double or triple this recipe if I can to make it the best quality possible. You don’t have to be on a diet or even like low carb to make this dish, but it’s easier to do if you have a high-quality cauliflower substitute.
As with most low carb and keto recipes, this isn’t about calories or weight loss, but health and flavor. Key tips for making a Keto Shepherd’s Pie: Don’t try to turn cauliflower into mashed potatoes or ricotta. The texture and taste will be awful.
Keto Shepherd’s Pie
Step 1Preheat an oven to 350 degrees. Chop the onion and carrots into small bite-sized pieces.
Step 2Melt the butter in a large skillet, and toss in the onion and carrot. Cover the skillet, and cook until the onions are transparent.
Step 3Add in the ground sirloin, salt, pepper, and garlic to the skillet. Cook through until the beef is browned and some liquid has risen. Make sure the beef is broken up.
Step 4Spray a shallow pie tin or some type of oven safe baking dish. Pour in the ground sirloin mix, including some of the juices. Drizzle the worcestershire sauce over the filling.
Step 5Top the filling off with the prepared cauliflower mash, and spread it out with a wooden spoon or spatula. Finally, top everything off with the shredded cheddar cheese.
Step 6Bake the shepherd’s pie for 25 minutes. Set it under a high broiler for 5 minutes to brown the edges and cheese. Serve hot with freshly chopped parsley!
Serving Size 1
- Amount Per Serving
- Calories 259
- % Daily Value *
- Total Fat 16.9g26%
- Total Carbohydrate 4.4g2%
- Dietary Fiber 1.3g6%
- Protein 21.7g44%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.