This Keto Whole30 Shepherd's Pie is a classic comfort food that is filling, flavorful, and delicious. It's made with either a creamy cauliflower topping for low-carb and keto or a classic mashed potato topping for paleo and whole30.
This Keto Whole30 Shepherd's pie is a hearty, comforting dinner recipe that I just know you're going to love!
It's a meaty casserole topped with a classic mashed potato topping or a cauliflower mash for low-carb and keto that tastes just like mashed potatoes!
Frequently asked questions
Nutritional yeast is what gives the topping a "cheesy" flavor. It's usually found in the spice aisle of your local natural food store, is full of B vitamins, and is sold in the form of yellow flakes. I don't recommend skipping the nutritional yeast in the cauliflower topping! The cauliflower topping is well... a little bland without the nutritional yeast
The egg yolk is optional but it adds a rich creaminess to the topping and helps hold it together.
While you can use non-dairy milk from a carton, canned coconut milk makes the topping extra rich and creamy. I recommend using Thai Kitchen, Native Forest, or Sprouts brands, as others may lend an aftertaste.
If you're not dairy-free, feel free to replace the coconut milk with heavy cream and the nutritional yeast with shredded cheddar cheese.
Cauliflower or mashed potato topping instructions
For the low-carb cauliflower topping, start by chopping up a head of cauliflower and boiling it until it's fork-tender.
Then, turn off the heat and return it 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 and add butter (can use non-dairy or ghee), salt, pepper, full-fat canned coconut milk, nutritional yeast, onion powder, garlic powder, and egg yolk.
For a classic mashed potato topping, simply peel and roughly chop 3 large or 4 small russet potatoes and place them in a large pot. Cover the potatoes with water and bring to a boil.
Boil for 10 to 15 minutes, or until fork-tender. Drain the water and return the potatoes to the pot.
Add the non-dairy milk, non-dairy butter or ghee, and seasonings. Taste and adjust the ingredients as needed and add more butter and milk if the potatoes are dry. Then stir in the egg yolk, if using.
When coconut milk gets cold, it separates. If this happens, simply place it in a saucepan and heat over medium-low heat until combined.
The filling
For the filling, start by chopping up an onion, celery, and carrot. Set aside.
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.
In an ovenproof skillet or another large skillet of choice, sautee the chopped onion, celery, and carrots.
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.
For Whole30, replace the Worchestershire sauce with a whole30-friendly BBQ sauce.
To bake
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.
Place the oven rack on the top ⅓ of the oven and bake at 375 degrees for 20 to 30 minutes, or until the pie is hot and bubbly and the topping is golden brown.
💭 Top tips
- I recommend full-fat canned coconut milk instead of milk from a carton because it makes the topping extra rich and creamy.
- 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 nutritional yeast if using the cauliflower topping! The cauliflower topping is well... a little bland without the nutritional yeast.
- If you're not dairy-free, feel free to replace the coconut milk with heavy cream and the nutritional yeast with shredded cheddar cheese.
- If you're not low-carb, feel free to use the classic mashed potato topping instead of the cauliflower topping.
Looking for more recipes?
Or Tessa Domestic Diva's Fajitas look delicious too!
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📖 Recipe
Whole30 Shepherd's Pie {Keto & Paleo}
Ingredients
Topping
- 1 head Cauliflower OR 3 Large Russet Potatoes
- Cold Water
- 2 tablespoon Ghee - or butter if not doing a Whole30
- 1 teaspoon Sea Salt
- ¼ teaspoon Ground Pepper
- ¼ teaspoon Garlic Powder
- ¼ teaspoon Onion Powder
- ¼ cup Full-Fat Canned Coconut Milk - see notes below
- 2 tablespoon Nutritional Yeast
- 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 teaspoon Tomato Paste
- ½ cup Chopped Green Beans or Peas - frozen
- 1 teaspoon Salt
- ½ teaspoon Ground Pepper
- ¼ teaspoon Ground Thyme
- ½ teaspoon Dried Oregano
- 1 teaspoon Whole30 BBQ Sauce - can use Worchestershire Sauce if not doing a Whole30
Instructions
Filling:
- Preheat oven to 375 degrees and place an oven rack in the top ⅓ 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 Whole30 BBQ Sauce or Worchestershire sauce.
- If you're not using an oven-proof skillet, transfer the meat mixture to a medium-sized baking dish. Then, scoop either the cauliflower topping or the mashed potato 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.
- Store leftovers covered in the fridge for 3 to 5 days.
Cauliflower Topping:
- 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 ghee or butter, salt, pepper, onion powder, garlic powder, coconut milk, and nutritional yeast. Blend until smooth. Taste and adjust ingredients as desired. Then, add the egg yolk (if using) and process until smooth. Set aside.
Classic Mashed Potato Topping:
- Peel and chop the potatoes into large chunks. Place in a large pot and cover with cold water.
- Place the pot over medium-high heat and bring to a boil. Then, boil Boil for 10 to 15 minutes, or until fork-tender. Drain the water and return the potatoes to the pot.
- Add the ghee or butter, salt, pepper, onion powder, garlic powder, coconut milk, and nutritional yeast. Then, mash using a potato masher. Taste and adjust the ingredients as needed and add more ghee and milk if the potatoes are dry. Then stir in the egg yolk, if using. Set aside.
Notes
- The serving size is ⅛th of the casserole using the cauliflower topping.
- The cauliflower topping is low-carb, paleo, & whole30. The classic mashed potato topping is whole30 & paleo.
- For the full-fat canned coconut milk, I recommend using Thai Kitchen, Native Forest, or Sprouts brands, as others may lend an aftertaste. When coconut milk gets cold, it separates. If this happens, simply place it in a saucepan and heat over medium-low heat until combined. While you can use non-dairy milk from a carton, canned coconut milk makes the topping extra rich and creamy.
- 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 nutritional yeast in the cauliflower topping! The cauliflower topping is well... a little bland without the nutritional yeast. Nutritional yeast is usually found in the spice aisle or in the supplement section of most health food stores.
- When coconut milk gets cold, it separates. If this happens, simply place it in a saucepan and heat over medium-low heat until combined.
- If you're not dairy-free or doing a Whole30, feel free to replace the coconut milk with heavy cream and the nutritional yeast with shredded cheddar cheese. This will slightly reduce the carbs.
Nutrition
Nutritional information is approximate and may vary.
Looking for more information on the keto diet? Check out these resources:
Marla says
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.
Cassidy says
Thanks so much Marla!!! ...yeah, I've been having trouble with my twitter button and can't seem to get it fixed, sorry!?!