Switching the mashed potatoes out in favor of cauliflower makes this healthy shepherd’s pie not only low carb, but delicious! We’ve included freezing directions so if you’re feeling ambitious, make two of this Low Carb Shepherd’s Pie instead of one and stick one in your freezer for later!
If you’re trying to go true “keto“, you might want to make some slight modifications. This recipe is already pretty low carb but it has a couple of ingredients that aren’t typical hardcore keto (carrots, peas, and wheat flour). The carrots and peas can be omitted or subbed with something like celery if you don’t want that starch. The flour is 1 Tbsp for the entire pie, so unless you are gluten sensitive, it’s hardly worth worrying about. It could be omitted or you could use a different keto thickener.
Ingredients
Cauliflower Crust
- 1 head cauliflower
- 1 Tbsp unsalted butter
- 1 Tbsp cream cheese
- 1/2 tsp salt
- 1/4 tsp pepper
Shepherd's Pie
- 1/2 cup frozen diced onions
- 10 oz frozen peas and carrots (1 bag, see notes for keto)
- 1 lb ground beef 90% lean or leaner
- 1 Tbsp worcestershire sauce no sugar added, such as The Wizard's
- 2 tsp garlic powder
- 1/2 tsp pepper
- 1 tsp salt
- 3/4 cup beef broth or mushroom broth
- 1 Tbsp 100% whole wheat flour see notes for keto
Instructions
Cauliflower Crust: Instant Pot
- Add 1 cup water to instant pot. Add trivet. Remove stem and leaves from cauliflower and add to instant pot. Lock lid; set valve to sealing. Program for manual-high and 8 minutes. Carefully move valve to venting and remove cauliflower to a food processor or blender.
- Add butter, garlic, cream cheese, salt, and pepper to blender. Blend until smooth. Set aside. NOTE: Remember to vent your blender if contents are hot.
Cauliflower Crust: Stovetop
- Remove stem and leaves from cauliflower. Chop into chunks. Add to a large stockpot. Add 2 cups water. Bring to a boil. Reduce heat, cover, and simmer 20 minutes or until cauliflower is soft. Drain and add cauliflower to a blender or food processor. (Or use an immersion blender.)
- Add butter, garlic, cream cheese, salt, and pepper to blender. Blend until smooth. Set aside. NOTE: Remember to vent your blender if contents are hot.
Shepherd's Pie
- While cauliflower is cooking, heat a large skillet over medium heat. Add beef. Cook until beef is browned, about 10 minutes. Stir in frozen peas and carrots and frozen onions. Cook until onions are translucent, about 8 minutes. Stir in worcestershire, garlic powder, pepper, and salt. Sprinkle flour on beef mixture. Stir in broth. Bring to a simmer and let cook until mixture is thickened.
- Add beef mixture to a 2 quart casserole dish. Top with mashed cauliflower and spread so the layer is even. Bake at 350 for 20 to 25 minutes.
To freeze
- Prepare cauliflower crust and shepherd's pie as directed but do not bake. Cover tightly and freeze until ready to eat. (A square foil pan is a good choice for freezing, if you don't want one of your dishes held up in the freezer.)
To Cook After Freezing
- Thaw completely. Preheat oven to 350. Uncover and bake 35-40 min or until bubbly and crust is beginning to brown.
Comments (1)
This looks good!
Anyone ever try making something like this in smaller individual baking dishes? I might want to try it that way & freeze….