This low carb shepherd's pie recipe substitutes high carb mashed potatoes with low carb mashed cauliflower. It's tasty, keto, comfort food your whole family will love!
Carbs in shepherd's pie with cauliflower - 12g
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Low carb diet
This cauliflower shepherd's pie recipe has 7 times less carbs than traditional shepherd's pie!
Traditional shepherd's pie is topped with mashed potatoes. To make this dish low-carb, we swap the potatoes with a cooked cauliflower topping. According to WebMD, it is best to avoid or limit potatoes on a diabetic low carb diet.
For keto shepherd's pie, swap out the mixed vegetables with green beans and use xanthan gum instead of flour.
For a gluten-free version, swap out the flour with either cornstarch or xanthan gum as a thickener.
See the nutrition facts label in the recipe card below.
Main ingredients
Cauliflower
For this recipe you'll need mashed cauliflower. Lucky for you, I have the best cauliflower mashed potatoes recipe right here. You'll need cauliflower florets, cream and butter to make the cauliflower mash.
Ground lamb
Using ground lamb makes this a shepherd's pie recipe. If you use beef, then it is called cottage pie.
See recipe card, at the end of this post, for a detailed list of ingredients and their quantities.
Optional ingredients
If you prefer to use mashed potatoes add 35 grams of carbs per cup.
You may also choose to use frozen peas or a mix of peas and carrots.
Added mushrooms are also a delicious option.
Cheese lovers can add cream cheese or shredded cheese.
The egg wash in this recipe is optional, you can skip the egg wash. However, it helps to make the crust golden-brown and crispy.
Substitutions
This recipe can also be made with a ground turkey filling or with ground beef to make cottage pie.
To make this recipe keto, swap out the flour with xanthan gum (a low-carb thickener) and replace the mixed vegetables with green beans.
To make this recipe gluten-free replace the flour with a cornstarch slurry of 1 teaspoon cornstarch mixed with 2 teaspoons of cold water and mix it into the meat mixture at the end.
Any broth can substitute for beef broth. Feel free to use chicken broth or vegetable broth.
Equipment you'll need
- large skillet
- knife and cutting board
- spatula
- casserole dish
- pastry brush
- a large pot to mash cauliflower
- potato masher
- food processor or immersion blender
Instructions
Start by making the the best cauliflower mashed potatoes recipe. Then proceed with the steps below.
Step 1: Heat oil. Sauté onions in a skillet over medium high heat.
Step 2: Add lamb. Sauté ground meat until browned.
Step 3: Stir in seasonings - parsley, rosemary, thyme, garlic, paprika, salt and ground black pepper.
Step 4: When the lamb mixture is finished cooking, pour in beef broth. Add flour and tomato paste.
Step 5: Stir in your choice of vegetables.
Step 6: Spread meat filling into the bottom of a casserole dish.
Step 7: Add cauliflower mash. Spread the mashed cauliflower in an even layer over the meat mixture.
Step 8: Optional: Beat egg white to a light foam. You can use a fork for this.
Step 9: Optional: brush with egg white.
Step 10: Spread cheese over the cauli mash layer.
Serving suggestions
This dish is a meal in itself. Serve hot from the oven!
Storage
Shepherd's pie with cauliflower makes tasty leftovers. Store leftovers in an airtight container for up to 5 days. Reheat in an oven or a microwave.
Cooking tips
- Don't overcook cauliflower or it will have an off flavor and bad smell. Follow my recipe for the best cauliflower mashed potatoes, for best results.
- To further brown the topping, set it under a broiler for 1 minute. Keep an eye on it so that it doesn’t burn.
Frequently asked questions
Shepherd's pie is made with lamb. Cottage pie is made with beef.
Yes. At 5 grams of carbs per cup, cauliflower is very keto-friendly. This compared to high-carb mashed potatoes, at 35 grams per cup.
Shepherd's pie with cauliflower recipe card
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Diabetic
Description
This low carb shepherd's pie recipe substitutes high carb mashed potatoes with low carb mashed cauliflower. It's tasty keto comfort food your whole family will love!
Ingredients
- 2 tablespoons olive oil
- 1 cup chopped yellow onion
- 1 pound ground lamb
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1 tablespoon Worcestershire sauce
- 1 teaspoon garlic powder
- ½ teaspoon paprika
- 1 tablespoon parsley, chopped
- ½ teaspoon fresh rosemary, chopped
- ½ teaspoon fresh thyme leaves
- 2 tablespoons flour
- 2 tablespoons tomato paste
- 1 cup beef broth
- 1 cup frozen mixed vegetables
- 3 cups mashed cauliflower, ready-to-eat
- 1 egg white, beaten
- ½ cup grated Parmesan cheese
Instructions
- Start by making the the best cauliflower mashed potatoes recipe right here at https://wecountcarbs.com/best-cauliflower-mashed-potatoes. Then proceed with the steps below.
- Heat olive oil in a large skillet over medium-high heat until shimmering. Add onions. Cook, stirring occasionally, until onions soften.
- Add ground lamb. Brown the lamb, breaking it up with a spatula as it cooks.
- Stir in seasonings - salt, pepper, garlic powder, paprika, parsley, rosemary, and thyme.
- Sprinkle lamb mixture with flour. Stir until throughly combined.
- Combine tomato paste and Worcestershire sauce with beef broth. Whisk together to combine. Pour over meat mixture. Bring to a boil and simmer until the gravy thickens, about 5 minutes.
- Stir in frozen mixed vegetables.
- Preheat oven to 400°F.
- Transfer the ground lamb mixture into a baking dish (about 8x11 inches). Spread in an even layer on the bottom.
- Top the meat mixture with mashed cauliflower.
- Brush with egg white. This will give the topping a beautiful golden crust. Sprinkle with Parmesan cheese.
- Place baking dish on a rimmed baking sheet to catch any filling that may spill as it bakes. Bake for 20 minutes until cauliflower topping is crisp and browned.
Notes
- Using ground lamb makes this a shepherd's pie recipe. If you use beef, then it is called cottage pie.
- For keto shepherd's pie, swap out the mixed vegetables with green beans and use xanthan gum instead of flour at the end of cooking the meat mixture.
- The egg white is optional, but helps to develop a golden-brown, crispy crust.
- To make this recipe gluten-free swap out the flour with either cornstarch or xanthan gum as a thickener.
- To further brown the topping, set it under a broiler for 1 minute. Keep an eye on it so that it doesn’t burn.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: dinner ideas
- Method: bake
- Cuisine: American
Elizabeth Swoish says
The family absolutely loved this recipe. The kiddos couldn't even tell they weren't potatoes. I used a clove of fresh garlic instead of garlic powder. So good!
Megan says
Shepherd's pie is one of my favorite comfort foods. I love the combination of flavors here.
Jennifer says
This is my kind of comfort food! It was hearty and delish and I loved that it is low in carbs!
Mandy Applegate says
My Mum made a mean shepherds pie and so I was intrguied to try this one with cauliflower - it turned out great and I will make it again!
Sherry says
I made your Shepherd's Pie with Cauliflower and it turned out amazing!! My family ate every last bit of it and asked me to make it again. Thank you for such a great dinner recipe!!
Alex Bala says
Fantastic! What a great way to substitute potatoes! This is a very flavorful dish. You would never know that it was low carb and perfect for any diet.
Devy says
I love Shepherd's pie and I love cauliflower. So your recipe is brilliant. Though I was a bit sceptical I'm glad did try it. It was so delicious that I could almost finish the whole dish. The best thing is I didn't feel that guilty as it has almost zero carbs.