Low-carb shepherd's pie was one of the first family meals I converted to a low-carb version. In fact, many family recipes can easily be adapted, as it is usually the side dishes or accompaniments that are higher carb.
So if you can do without the bread, potatoes, pasta, and rice you're already on the right track.
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What is shepherd's pie or cottage pie?
A traditional shepherd's pie is made from ground lamb and a cottage pie is made from ground beef.
A shepherd's pie and cottage pie are very similar. Both recipes have a layer of cooked ground meat topped with mashed potatoes and covered in cheese.
What's inside?
A low-carb shepherd's pie topped with simple mashed cauliflower and cheese is a great healthy winter dish. It only takes 20 minutes of preparation while the oven is warming up and the cauliflower mash is made while the mince is cooking away.
Packed with tomatoes, carrots and cauliflower, served with more low-carb vegetables, and your children won't realise just how much they have just devoured. To encourage my children to eat their veggies, I always have some type of healthy fat on the table such as grated/shredded cheese, butter or cream cheese.
It just makes eating vegetables so more appealing to children and aids the absorption of the fat-soluble vitamins A, D, E, and K.
Step by step method
It appears to be complicated, but actually making a healthy version of shepherd's pie is easy peasy.
Follow the recipe and this step-by-step guide. The full instructions and quantities are in the printable recipe below.
How to make keto shepherd's pie
- Fry the lamb (or beef) and stir until it is thoroughly cooked and browned.
- Add the beef stock, tin/can of chopped tomatoes and grated carrots (optional).
- Mix then reduce the heat to a simmer for 10 minutes while making the mashed cauliflower topping. Let the liquid evaporate so the mince thickens.
How to make mashed cauliflower topping
- Boil the cauliflower until soft.
- Drain and allow ALL the steam to escape.
- Add the butter, salt, pepper and cream. Using a stick blender with a blade attachment, puree mashed cauliflower until smooth.
How to assemble.
- Place the shepherd's pie filling in the bottom of a large casserole dish. Top with the cauliflower mash then sprinkle with shredded mozzarella cheese.
- Bake at 180C/350F for 20 minutes and until the cheese is browned.
How to reduce the carbs further
You can easily reduce the carbs even further from the family-friendly low-carb version:
- Omit the carrot - carrots are higher in carbs. Families love carrots in their pie but if you're keto you can simply omit this.
- Omit or reduce the tomatoes - my kids love the traditional flavour that the canned/tinned tomatoes bring, but they do add a number of carbs. To reduce the carbs significantly, why not only add half the tomatoes OR even add 2 tablespoon tomato paste instead.
- Don't serve with a side dish then your meal is incredibly low-carb and high-protein too.
Best keto side dishes
Often the side dish is the highest area of carbs for a meal. By avoiding mashed potatoes, bread, pasta, and rice, you can make almost any dish far lower in carbs.
There are plenty of delicious keto side dishes such as keto garlic bread, cauliflower rice, creamy Brussels sprouts, and baked broccoli and cauliflower cheese.
📖 Recipe
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Low Carb Shepherd's Pie Recipe (with Cauliflower Mash)
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Ingredients
Shepherd's Pie
- extra virgin olive oil
- 1 onion diced
- 500 g (1.1 lb) ground/minced lamb or beef
- 2 cloves garlic minced crushed
- 400 g (14 oz) tinned/canned chopped tomatoes (optional)
- 60 ml (¼ cup) beef stock
- 3 carrots grated/shredded (optional)
Cauliflower Mash Topping
- 1 small cauliflower cut into pieces
- 55 g (½ stick) butter
- 30 ml (2 tablespoon) heavy whipping cream
- +/- salt and pepper to taste
- 50 g (½ cup) shredded/grated cheese
Instructions
Shepherd's Pie
- Heat the olive oil in a large saucepan and fry the onion and garlic until cooked, but not browned.
- Add the lamb and stir until it is thoroughly cooked and browned.
- Add the beef stock, tin/can of chopped tomatoes and grated carrots (optional). Mix.
- Reduce the heat to a simmer. Simmer uncovered for 10 minutes while making the mashed cauliflower topping. Let the liquid evaporate so the mince thickens.
Cauliflower Topping
- Boil the cauliflower until soft, this takes about 8-10 minutes.
- Drain and allow ALL the steam to escape. Too much water left in the saucepan will make a 'sloppy' mash.
- Add the butter, salt, pepper and cream. Using a stick blender with a blade attachment, puree until smooth.
To Assemble.
- Place the shepherd's pie mince/ground meat mix in the bottom of a large casserole dish. Top with the cauliflower mash then sprinkle on the cheese.
- Put the casserole dish on a baking try to catch any liquid that may bubble over.
- Bake at 180C/350F for 20 minutes and until the cheese is browned.
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Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.
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Miriam
Hello
I wanted to know if I would be able to freeze this meal
Thank you
Libby Jenkinson
Yes, this is the perfect family-friendly freezer meal. Freeze in an airtight container for up to 3 months.