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    Home ยป Keto

    Low-Carb Shepherds Pie With Cauliflower Mash Topping

    Published: Aug 30, 2023 Updated: Aug 30, 2023 By: Cassidy Stauffer May earn from affiliate links.

    Jump to Recipe Print Recipe

    This Low-Carb Shepherd's Pie With Cauliflower Mash Topping is a classic comfort food that is filling, flavorful, and delicious. It features seasoned meat and sauteed veggies with a rich, comforting cauliflower mash topping that tastes just as good as the original variety!

    scooping shepherds pie out of a cast iron skillet.

    Jump to:
    • What is shepherd's pie?
    • Frequently asked questions
    • Easy instructions
    • Storage instructions
    • Substitutions
    • Variations
    • ๐Ÿ’ญ Top tips
    • ๐Ÿ“– Recipe
    • ๐Ÿ’ฌ Comments

    This Keto Shepherd's Pie is a hearty, comforting, healthy dinner recipe that I know you'll love!

    Instead of using a classic mashed potato topping, I use one of my favorite keto-friendly potato replacements - cauliflower!

    It has all the flavor but without the carbs! And it's just as comforting as the original and sure to impress.

    If you're looking for more gluten-free, low-carb classic comfort foods, I think you'll love this Low-Carb Bolognese With Spaghetti Squash, Paleo Carbonara, Paleo Sweet Potato Casserole, and Keto Chicken Pot Pie Soup!

    Or Tessa Domestic Diva's Fajitas look delicious too!

    What is shepherd's pie?

    Shepherd's pie (and cottage pie!) are both traditional British casseroles that feature savory meat filled with sauteed veggies, then topped with mashed potatoes and baked to create a golden crust.

    However, this low-carb version has all of the same fantastic flavor and texture as a traditional shepherd's (or cottage) pie, but without the excess carbs!

    Frequently asked questions

    Is shepherd's pie keto?

    Traditional shepherd's pie is not keto because it is usually filled with higher-carb veggies, starch in the gravy, and topped with mashed potatoes, which are not keto-friendly. However, in this recipe, I reduced or omitted some of the higher-carb veggies, omitted the starch, and used mashed cauliflower topping - my favorite low-carb potato replacement!

    What's the difference between shepherd's pie and cottage pie?

    The difference lies in the type of meat that is used. Traditionally, lamb is used in shepherd's pie, and beef is used in cottage pie. However, the terms are used interchangeably outside of the UK.

    What is the egg yolk for?

    The egg yolk is optional but adds a rich creaminess to the topping and helps hold it together.

    Do I have to use heavy cream? Can I use milk from a carton?

    While you can use non-dairy milk from a carton, heavy cream makes the topping extra rich and creamy. I recommend using Thai Kitchen, Native Forest, or Sprouts brands of coconut milk as others may lend an aftertaste.

    Easy instructions

    Cauliflower mash topping

    boiled cauliflower in large pot.

    Step #1: Chop up a head of cauliflower. Then, boil it until it's fork-tender.

    Step #2: Turn off the heat and return it to the pot. Allow it to sit in the pot for a few minutes to eliminate any excess moisture.

    pureed cauliflower topping in food processor.

    Step #3: Add the cauliflower to the bowl of a food processor and add butter, salt, pepper, heavy cream, shredded cheese, onion powder, garlic powder, and egg yolk.

    Taste and adjust the ingredients as needed, and add more butter and milk if the mixture is dry. Then, stir in the egg yolk, if using.

    The filling

    chopped veggies on cutting board.

    Step #1: Chop up an onion, celery, and carrot. Set aside.

    💭Tip: Onions and carrots are higher-carb and not always considered keto. However, once distributed throughout the entire dish, the carbs are still low enough for this dish to be considered keto if using the cauliflower topping.

    filling ingredients in cast iron skillet.

    Step #2: In a cast-iron skillet or another large skillet of choice, sautee the chopped onion, celery, and carrots.

    Step #3: Add the ground beef and garlic. Cook until browned, breaking up the beef with a wooden spoon as it cooks.

    Step #6: Drain the fat if desired. Then stir in tomato paste, frozen chopped green beans, salt, pepper, thyme, oregano, and Worcestershire sauce.

    Step #7: Top the filling with the cauliflower mash and bake.

    Bake

    unbaked keto shepherd's pie in cast iron skillet

    Step #1: If you're not using an oven-proof skillet, transfer the meat mixture to a medium-sized baking dish. Then, scoop the topping over the meat mixture and smooth with the back of a spoon.

    scooping out sheperd's pie from a cast iron skillet.

    Step #2: Place the oven rack on the top โ…“ of the oven and bake at 375 degrees for 20 to 30 minutes until the keto shepherd's pie is hot and bubbly and the topping is golden brown.

    Storage instructions

    • Store: Leftovers can be stored in the refrigerator for 3 to 5 days.
    • Freeze: Keto shepherd's pie can be frozen for up to 3 months.
    • To reheat: Reheat in a 350-degree oven until heated through. If frozen, allow to thaw in the refrigerator overnight before reheating.

    Substitutions

    • For Paleo & Whole30: Use ghee instead of butter, full-fat canned coconut milk instead of heavy cream, nutritional yeast instead of shredded cheese, and compliant BBQ sauce instead of Worcheshire.
    • Feel free to change up and swap the veggies! Sauteed green bell pepper and mushrooms would be a great addition!
    • If you don’t mind a bit higher carb count, you can use frozen peas, which are a traditional ingredient. Add them alongside the green beans instead of sauteing with the carrot, onion, and celery.

    Variations

    If you are paleo and whole30 but not low-carb, here are instructions to make a classic topping with potatoes:

    1. Follow the instructions on this post on how to boil potatoes, or do the following: Peel and roughly chop three large or four small russet potatoes and place them in a large pot.
    2. Cover the potatoes with water and bring to a boil.
    3. Boil for 10 to 15 minutes or until fork-tender. Drain the water and return the potatoes to the pot.
    4. Add the remaining topping ingredients and beat with a hand-held mixer until smooth.
    5. Taste and adjust the seasonings, adding more butter and cream to moisten as needed.

    💭 Top tips

    • While the egg yolk is optional, I highly recommend it! It adds a rich creaminess to the topping, helps hold it together, and creates an ideal texture.
    • I don't recommend skipping the shredded cheese (or nutritional yeast)! The cauliflower topping is well... a little bland without it.

    If you’ve tried this Keto Low-Carb Shepherd's Pie Recipe or any other recipe on the blog, please let me know in the comments below!

    Craving more? FOLLOW ME on Pinterest, Instagram, Facebook, YouTube, or E-Mail to find more delicious food!

    ๐Ÿ“– Recipe

    scooping keto shepherd's pie out of a cast iron skillet

    Low-Carb Shepherds Pie With Cauliflower Mash Topping

    This keto low-carb shepherd's pie with cauliflower mash topping is a classic comfort food that is filling, flavorful, and delicious. It features seasoned meat and sauteed veggies with a rich, comforting cauliflower mash topping that tastes just as good as the original variety!
    *See the post above on how to make it with a classic potato topping and/or how to make it paleo & whole30-friendly.
    5 from 7 votes
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    Cuisine: American
    Diet: Dairy-Free, Gluten-Free, Keto, Low-Carb, Paleo, Whole30
    Prep Time: 30 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 1 hour hour
    Servings: 8 servings
    CALORIES :380kcal
    CARBS :7g
    FIBER :2g
    Author: Cassidy Stauffer

    Ingredients

    Topping

    • 1 head Cauliflower
    • Cold Water
    • 2 tablespoon Butter
    • 1 tsp. Sea Salt
    • ¼ tsp. Ground Pepper
    • ¼ tsp. Garlic Powder
    • ¼ tsp. Onion Powder
    • ¼ cup Heavy Cream
    • ¼ cup Shredded Cheddar Cheese
    • 1 Egg Yolk - optional but recommended

    Filling

    • 2 tablespoon Avocado Oil - or oil of choice
    • ½ cup Carrots - peeled and finely chopped (about 1 large or 2 medium carrots)
    • ¼ cup Celery - finely chopped (about 2 medium celery stalks)
    • 1 small Onion - finely chopped
    • 2 lbs. Ground Beef - preferably grass-fed
    • 2 cloves Garlic - minced
    • 2 tsp. Tomato Paste
    • ½ cup Chopped Green Beans or Peas - frozen
    • 1 tsp. Salt
    • ½ tsp. Ground Pepper
    • ¼ tsp. Ground Thyme
    • ½ tsp. Dried Oregano
    • 1 tsp. Worchestershire Sauce
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    Instructions

    Filling:

    • Preheat oven to 375 degrees and place an oven rack in the top โ…“ of the oven.
    • In an ovenproof skillet or another large skillet of choice, add 2 tablespoon of avocado oil and heat over medium heat. Add the chopped onion, celery, and carrots. Saute until tender, around 3 to 5 minutes.
    • Add the ground beef and garlic. Cook until browned, breaking up the beef with a wooden spoon as it cooks. Drain the fat if desired, then stir in tomato paste, frozen chopped green beans, salt, pepper, thyme, oregano, and Worchestershire sauce.
    • If you're not using an oven-proof skillet, transfer the meat mixture to a medium-sized baking dish. Then, scoop the topping over the meat mixture and smooth with the back of a spoon. Bake for 20 to 30 minutes, or until the top is golden brown.

    Cauliflower Mash:

    • Remove the stem from cauliflower and cut the cauliflower head into about 8 pieces. Place the cauliflower pieces In a large pot and cover with cold water. Bring to a boil. Boil until cauliflower is fork-tender, about 7 to 10 minutes.
    • Drain the water. Then, turn off the heat and return cauliflower to the pot. Allow it to sit in the pot for a few minutes to get rid of any excess moisture.
    • Add the cauliflower to the bowl of a food processor, along with the butter, salt, pepper, onion powder, garlic powder, heavy cream, and shredded cheese. Blend until smooth. Taste and adjust ingredients as desired. Then, add the egg yolk (if using) and process until smooth. Set aside.

    Add Your Own Notes

    Click here to add your own private notes.

    Notes

    • While the egg yolk is optional, I highly recommend it! It adds a rich creaminess to the topping, helps hold it together, and creates an ideal texture.
    • I don't recommend skipping the cheese (or nutritional yeast for paleo & whole30)! The cauliflower topping is well... a little bland without it. Nutritional yeast is usually found in the spice aisle or in the supplement section of most health food stores.
    • Store: Leftovers can be stored in the refrigerator for 3 to 5 days.
    • Freeze: Keto shepherd's pie can be frozen for up to 3 months.
    • To reheat: Reheat in a 350-degree oven until heated through. If frozen, allow to thaw in the refrigerator overnight before reheating.

    Nutrition

    Serving: 1/8th of the casserole | Calories: 380kcal | Carbohydrates: 7g | Protein: 24g | Fat: 28g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 123mg | Sodium: 644mg | Potassium: 653mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1695IU | Vitamin C: 37mg | Calcium: 87mg | Iron: 3mg

    NET CARBS = Total Carbs - Fiber - Allulose - Xylitol

    Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.

    Looking for more information on the keto diet? Check out my

    Keto Resources
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    Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!

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      Recipe Rating




    1. Kristina says

      February 05, 2023 at 8:31 pm

      5 stars
      I'm usually really skeptical of cauliflower replacement recipes. It's usually a huge pain and the results are rarely tasty. This was not the case. Super delicious and not difficult to do. I'm so happy with this recipe. I would double the spices but, that's my taste.

      Reply
      • Cassidy says

        February 06, 2023 at 1:47 pm

        Thank you SO much, Kristina!!! I'm happy you liked it ๐Ÿ˜€

        XO,
        Cassidy

        Reply
    2. Marla says

      April 17, 2016 at 3:55 pm

      5 stars
      Hi Cassidy,
      Thanks for sharing this wonderful, healthy recipe with us on Real Food Fridays. Shepherds pie seems to be a favorite dish of so many people.

      Reply
      • Cassidy says

        April 24, 2016 at 1:26 pm

        Thanks so much Marla!!! ...yeah, I've been having trouble with my twitter button and can't seem to get it fixed, sorry!?!

        Reply

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    Hi, I'm Cassidy! I'm a certified keto and intermittent fasting coach and am a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of my family, I serve up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. I'm passionate about creating healthy, allergy-friendly food that's just as good as the original!

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