This keto cauliflower shepherd’s pie is low-carb and high in protein! It’s super delicious and satisfying to make! It’s one of the best healthy meal prep dinner recipes out there.
A little bit about Shepherd’s Pie
Shepherd’s Pie is a classic British dish that has been enjoyed for centuries. It consists of a savoury meat filling, usually made with ground beef or lamb, that is topped with a layer of mashed potatoes and baked until golden brown.
The dish is hearty, comforting, and delicious, making it a favourite of many people around the world. Shepherd’s Pie is often served as a main course and pairs well with a variety of vegetables and sides.
Where did it come from?
The origins of Shepherd’s Pie can be traced back to the 18th century in England, where it was originally created as a way to use up leftover meats, such as beef, lamb, or mutton. The dish was especially popular among the poorer classes, who would use whatever ingredients they had on hand to create a filling and satisfying meal.
Over time, the recipe for Shepherd’s Pie evolved, and it became a staple of British cuisine. Today, Shepherd’s Pie is enjoyed in many countries, and there are numerous variations of the dish that incorporate different meats, vegetables, and spices.
Cauliflower is a nutritious vegetable that offers a wide range of health benefits. It is low in calories and carbohydrates, making it a great option for those who are watching their weight or following a low-carb diet.
Despite being low in calories, cauliflower is rich in vitamins, minerals, and fibre. It is a good source of vitamin C, vitamin K, and several B vitamins, which play important roles in promoting the body’s overall health. Additionally, cauliflower contains antioxidants that help protect against oxidative stress and inflammation.
One of the best vegetables
One of the reasons why cauliflower is considered a great vegetable is its versatility in cooking. It can be used in a variety of dishes and can be prepared in numerous ways, such as roasting, sautéing, steaming, or even as a low-carb substitute for rice or mashed potatoes. This makes it a perfect option for those looking to add more vegetables to their diet or incorporate healthier ingredients into their favourite recipes.
Furthermore, cauliflower has a mild and slightly sweet flavour that pairs well with a wide range of seasonings and sauces, allowing for endless culinary possibilities. With its nutritious profile, low-calorie content, and versatility in the kitchen, cauliflower is a fantastic vegetable to include in a healthy and balanced diet.
Why make this recipe
- low in carbs
- super delicious
- very high in protein
- easily customizable
- meal prep friendly
Ingredients and Substitutions
Ground meat – I use extra lean ground turkey, but use whatever ground meat you would like: ground beef for more traditional, but ground chicken, lamb and turkey work as well. At the end of the day, it’s your choice
Vegetables: The classic onion and garlic is a must, as it gives lots of flavour. In this recipe, we will also be adding mushrooms, celery and carrots.
Seasoning: salt and pepper, but this recipe tastes amazing even without salt. Additionally, I like to add more garlic powder, some Italian seasoning, and cayenne pepper
Canned crushed tomatoes: For the tomato sauce. I used this one because the only ingredient is tomatoes and water. If you don’t have canned crushed tomatoes, you can also use tomato marinara sauce as well.
Optional: Nutritional yeast for extra flavour and vitamin Bs, and” target=”_blank” rel=”noopener sponsored” title=””> Unflavoured pea protein powder for more protein (I use ” target=”_blank” rel=”noopener” title=””>this one, don’t worry, no one would taste it!)
Cauliflower: The main ingredient, used as a substitution for potatoes.
White potato: We only need one for the entire recipe, for the smoothness and richness. It’s your choice to omit it, and if you do you’ll be adding more cauliflower instead, and it’s completely fine. However, the mashed cauliflower may not be as smooth without the potato.
Cream/Yogurt/Cream Cheese: For the richness and creaminess. You can use heavy cream, thick greek yogurt, cream cheese or blended cottage cheese for the mashed cauliflower.
Seasonings: basic ones, I like to add garlic powder, onion powder, salt and pepper
Optional: Nutritional Yeast
Toppings: Leave it be or sprinkle some shredded cheese on top
Tips and Tricks (important!)
- Let the filling simmer. I know it might feel like it’s been simmering for a long time while you are making the mash, but you want the filling to be thick to scoop because liquids will come out during the baking process
- Steam the cauliflower until it’s SUPER tender, for easier mashing and a smooth cauliflower mash
- Remember to taste test and adjust accordingly
How to Store Shepherds Pie
To store, let the entire dish cool and either transfer the leftovers in an airtight container with a lid or cover the ceramic dish with aluminum foil. Then place it in the fridge for up to 3 days.
To reheat, place your desired portion of shepherd’s pie in a baking-safe dish in the oven and bake at 180c/356f for 10-18 minutes.
Or you can also microwave it in a microwave-safe dish for about 1 minute.
To freeze, let the shepherd’s pie cool down completely and slice it into individual servings. wrap each serving with aluminum foil, then put the pies in a freezer-safe bag in the freezer for 1-2 months.
To reheat, defrost your desired serving of frozen shepherd’s pie in the fridge 24 hours before serving, and reheat it as shown above.
Best Low Carb Shepherd’s Pie Recipe with Mashed Cauliflower
- 450 grams ground meat (beef/turkey/chicken/lamb)
- 1 onion (large)
- 2 teaspoons garlic , minced (add more if desired)
- 2 cups mushrooms , chopped
- 1 cup celery , chopped
- 1 cup carrots , chopped
- 3/4 – 1 cups canned crushed tomatoes (or marinara sauce)
- 1/2 teaspoon each seasonings of choice (garlic powder, onion powder, italian seasoningcayenne pepper, salt, pepper)
- 2 tablespoons nutritional yeast (optional, scroll up for more info)
- 6 cups cauliflower , chopped
- 1 small-medium white potato , peeled and chopped (if omitting, replace with 2 more cups of cauliflower)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt and peppr
- 1 cup cheese , shredded (optional but recommended)
- Place the chopped cauliflower and potato in a steamer and steam for at least 20 minutes. It should be very tender
- In a large pan over high heat, add the ground meat and half the seasonings. Cook until golden brown
- Add the rest of the veggies (onion, garlic, mushrooms, celery, carrot) and turn the heat to medium. Sautee for 3-4 minutes
- Pour in the crushed tomatoes, rest of the seasonings for the filling, nutritional yeast, and a scoop of unflavoured pea protein if you’re up for it. Mix well and let it simmer without a lid, stirring occationally in low heat for 8-10 minutes. Meanwhile, make the cauliflower mash
- You want the mixture to be thick because there will be more liquid when you bake
- Use a fork to check if the potatoes and cauliflower are vrey tender – you should be able to poke it right through without effort. Pour the water out and In a pot in medium low heat, add the seasonings and mash the entire thing until smooth
- After about 2-3 minutes, add in your cream cheese or greek yogurt and continue mashing. Remember to taste test and adjust accordingly
- Lightly grease your ceremic baking dish. Pour in the filling mixture and spread evenly. Then pour the mash on top and spread it accross the dish. Sprinkle some shredded cheese and bake for 15 to 20 minutes until the top is slightly golden brown
- Let cool for 2 minutes and enjoy!