Keto Shepherd’s Pie Recipe – Low-Carb Comfort Food

Shepherd’s pie is a classic comfort dish that traditionally relies on a starchy mashed potato topping. This keto-friendly version swaps potatoes for creamy cauliflower mash, keeping the dish low in carbohydrates while maintaining all the flavor and comfort of the original. Perfect for those following a ketogenic or low-carb lifestyle, this recipe is packed with protein, healthy fats, and nutrient-rich vegetables.

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Ingredients & Why We Use Them

For the Meat Filling:

• 1 lb ground beef or ground lamb – Provides the protein and healthy fats needed for a satisfying, low-carb meal. Lamb adds a richer flavor and more omega-3s compared to beef.

• 1 small onion, diced – Adds flavor and natural sweetness with minimal carbs.

• 2 cloves garlic, minced – For depth of flavor and immune-boosting compounds.

• 1/2 cup celery, diced – Low-carb, crunchy vegetable adding fiber and micronutrients.

• 1/2 cup carrots, diced (optional) – Slightly higher in carbs, but adds a touch of natural sweetness and texture. Can be omitted for stricter keto.

• 1/2 cup mushrooms, chopped – Adds umami and volume without adding significant carbs.

• 1/2 cup beef broth – Helps meld the flavors together while keeping the filling moist.

• 1 tbsp tomato paste – Provides rich flavor; use sparingly to keep carbs low.

• 1 tsp Worcestershire sauce – Enhances savory depth with a tangy kick.

• 1/2 tsp dried thyme & 1/2 tsp dried rosemary – Classic herbs that complement beef and lamb, adding aroma without carbs.

• 1/2 tsp salt & 1/4 tsp black pepper – Basic seasonings to enhance all flavors.

• 1/4 tsp xanthan gum (optional) – A low-carb thickener that gives the filling a rich, hearty consistency without starch.

For the Mashed Cauliflower Topping:

• 1 medium head cauliflower, chopped into florets – Low-carb, high-fiber substitute for mashed potatoes. Provides bulk and creaminess with far fewer carbohydrates.

• 2 tbsp butter – Adds healthy fats, richness, and flavor.

• 1/4 cup heavy cream – Enhances creaminess and keto-friendly fat content.

• 1/2 cup shredded cheddar cheese & 1/4 cup grated Parmesan – Adds fat, protein, and flavor; cheese helps create a golden, bubbling topping.

• 1/2 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper – Simple seasonings to bring out the flavor of the cauliflower without extra carbs.

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Instructions

1. Prepare the Cauliflower Mash:

1. Steam or boil cauliflower florets until tender (~10 minutes).

2. Drain and mash using a food processor or hand blender.

3. Add butter, heavy cream, cheddar, Parmesan, garlic powder, salt, and pepper. Blend until smooth and creamy. Set aside.

Tip: For an ultra-smooth mash, process cauliflower while still hot.

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2. Cook the Meat Filling:

1. Heat a skillet over medium heat. Brown ground beef or lamb. Drain excess fat if necessary.

2. Add onion, garlic, celery, carrots, and mushrooms. Sauté 5 minutes until softened.

3. Stir in tomato paste, Worcestershire sauce, thyme, rosemary, salt, and pepper.

4. Pour in beef broth and simmer 5 minutes. If too thin, sprinkle in xanthan gum and stir to thicken.

Tip: Allowing the meat mixture to simmer intensifies the flavor and reduces excess liquid, preventing a watery pie.

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3. Assemble & Bake:

1. Preheat oven to 375°F (190°C).

2. Transfer meat mixture to a greased 9×9-inch baking dish.

3. Spread cauliflower mash evenly over the meat. Top with extra cheddar if desired.

4. Bake 20–25 minutes until the top is golden and bubbling.

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4. Serve & Enjoy

Slice and serve hot. This dish is hearty, satisfying, and perfect for a low-carb weeknight dinner.

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Nutrition Facts (Per Serving – 1/6 of Recipe)

• Calories: ~350 kcal

• Total Fat: ~25g

• Saturated Fat: ~12g

• Cholesterol: ~85mg

• Sodium: ~450mg

• Total Carbs: ~9g

• Fiber: ~3g

• Net Carbs: ~6g

• Protein: ~22g

Why It’s Low Carb:

• The mashed cauliflower replaces potatoes, cutting carb content by over 80%.

• Most ingredients are naturally low in carbs (meat, cheese, butter, cream, and non-starchy vegetables).

• Optional xanthan gum thickens without adding carbs.

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FAQ – Keto Shepherd’s Pie

Q: Can I make this dairy-free?
A: Yes! Substitute butter with coconut oil and use dairy-free cheese and cream alternatives.

Q: Can I use only beef or only lamb?
A: Absolutely. Both options work. Lamb offers richer flavor, while beef is milder.

Q: Can I make this ahead of time?
A: Yes, the meat mixture can be prepared a day in advance. Assemble and bake when ready.

Q: Can I freeze leftovers?
A: Yes, store in airtight containers for up to 2 months. Reheat in the oven for best results.

Q: Are carrots necessary?
A: No, omit them for strict keto. They add flavor and texture but slightly increase carbs.