Keto Shepard's Pie

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Healthy and Delicious meals

Photo by: oksix

Shepard's Pie, a beloved dish hailing from the British Isles, has long been a staple in many households, warming hearts and bellies alike. Traditionally layered with succulent meat, vegetables, and a creamy mashed potato crust, this dish is the epitome of comfort food. However, in our modern age of health-conscious eating and dietary restrictions, many are seeking alternatives that align with their nutritional goals. Enter the Keto Shepard's Pie. This rendition replaces the carb-heavy potato layer with a luscious cauliflower mash, ensuring all the flavors and comforts of the classic dish while adhering to the principles of the ketogenic diet. It's a testament to the fact that with a little creativity, we can enjoy our favorite dishes in a way that suits our contemporary lifestyles. Whether you're a keto enthusiast or just someone looking for a healthier twist on a classic, this Keto Shepard's Pie is sure to satisfy.

6 serving(s)

20 mins

60 mins

350 kcal

Yields:

Prep Time:

Cal/Serv:

Total Time:

Approximate Nutritional Info: 25g fat, 8g net carbs, 20g protein

Ingredients

1 lb ground beef or lamb (450g)
1 cup cauliflower mash (made from steamed and mashed cauliflower) (240ml)
1/2 cup chopped carrots (60g)
1/2 cup chopped green beans (60g)
1/2 onion, diced (50g)
2 garlic cloves, minced
1 cup beef broth (240ml)
2 tbsp tomato paste (30ml)
1 tbsp olive oil (14g)
Salt and pepper to taste

Directions

Preheat oven to 375°F (190°C).
In a pan, heat olive oil and sauté onions and garlic. Add ground meat and cook until browned.
Add carrots, green beans, tomato paste, and beef broth. Simmer for 15 minutes.
Transfer meat mixture to a baking dish. Top with cauliflower mash.
Bake for 30 minutes or until golden.

Notes

Perfecting the Cauliflower Mash: For a creamier texture, consider adding a touch of heavy cream or cream cheese to your cauliflower mash. Remember, the key to a great mash is removing as much water as possible from the cauliflower after steaming.
Meat Choices: While ground beef is traditional, feel free to swap it out for ground turkey, chicken, or lamb. Each offers a unique flavor profile.
Veggie Variations: Don't limit yourself to the veggies listed. Green beans, bell peppers, or even chopped kale can add color and nutrition.
Oven Matters: For a crispy top, broil the pie for an additional 2-3 minutes after baking. Just keep a close eye to avoid burning!
Dairy-Free Version: If you're catering to a dairy-free diet, substitute the butter in the cauliflower mash with olive oil or coconut oil. There are also dairy-free cheese alternatives available in most supermarkets.
Vegetarian Alternative: Swap out the meat for a hearty mix of mushrooms, lentils, and chickpeas. While this will adjust the carb count, it's a great vegetarian twist on the classic.
Storage: This pie is freezer-friendly! Make a batch, portion it out, and freeze for those nights when you just don't feel like cooking.
Seasoning is Key: Don't skimp on the seasonings. Adjust salt and pepper to taste and consider adding herbs like rosemary or thyme for added depth of flavor.

Remember, the beauty of cooking is in the experimentation. Feel free to adjust the Keto Shepard's Pie to your liking and dietary needs. Happy cooking! 🥧🍴