Keto Shepherd’s Pie ( Low-Carb Cauliflower Mash and Meat Casserole)
This is the perfect recipe for keto-friendly shepherd’s pie, a meaty casserole topped with a low carb cauliflower mash that tastes like mashed potatoes.
Keto Shepherd’s Pie Recipe
The way of preparation – easy
Prep time
- Prep time- 30 minutes
- Cook time – 1 hour
Yields – 6 servings
Ingredients:
Meat Layer:
- 1 pound ground beef
- 1/2 cup diced onions
- 1/2 cup diced carrots
- 1 cup beef broth
- 3 tablespoons tomato paste
- 1 1/2 teaspoons salt
- 1 teaspoon ground thyme
- 1/2 teaspoon pepper
- 1 tablespoon olive oil
Mashed Cauliflower Layer:
- 1.5 pounds cauliflower florets
- 1/2 cup shredded cheddar cheese
- 2 ounces cream cheese (1/4 of a brick), softened to room temperature
- 2 tablespoons salted butter, softened to room temperature
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 cloves garlic, minced
Optional Toppings:
- shredded cheddar cheese
- smoked paprika
Instruction on how to make Shepherd’s Pie
- Heat olive oil in a large pan over medium-high heat. Add meat and cook for about 5 minutes.
- Add diced onions, carrots, thyme, salt, and pepper to the pan.
- Cook until the vegetables soften about 5 minutes, stirring occasionally.
- Add beef broth and tomato paste to the pan, stirring until the paste dissolves.
- Reduce heat slightly and let it continue to simmer until the sauce thickens, about 15 minutes, before turning off the heat.
- While it’s simmering, start preparing the mashed cauliflower in the next step.
Mashed Cauliflower Layer:
- Place cauliflower florets in a large microwave-safe bowl.
- Microwave until the cauliflower is very tender, about 10 minutes
- Spread out the florets on paper towels to drain for 5 to 10 minutes or until they stop steaming.
- Transfer the cauliflower florets to a food processor or blender.
- Add cheddar cheese, butter, cream cheese, garlic, salt, and pepper. Puree until it has a smooth consistency resembling mashed potatoes.
- Preheat oven to 400 F
- Use a slotted spoon to transfer the meat mixture to an 8×8 inch or 2-quart baking dish, evenly spreading it along the bottom.
- Leave the grease in the pan.
- Evenly spread the mashed cauliflower over the meat.
- Optionally, top with shredded cheddar cheese and paprika. Lightly drizzle olive oil on top.
- Bake at 400 F until the peaks of the mashed cauliflower are browning, about 30 minutes.
- Serve and enjoy
Nutritional Information (amount per serving)
- Calories – 380
- Total Fat – 28g ( Saturated Fat 13g)
- Cholesterol – 100mg
- Net Carb – 6.5g
- Total Carb – 10g ( Dietary Fiber 3.5g, Sugars 5g)
- Protein – 23g