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  • Writer's pictureKevin Dam

"Is Keto Shepherd's Pie the Ultimate Low-Carb Comfort Food?"

Keto Shepherd's Pie is a comforting classic with a low-carb twist. This savory pie traditionally features a layer of ground meat and vegetables, topped with mashed potatoes. In the keto version, those potatoes are substituted with a cauliflower mash for a delicious entrée that fits within a ketogenic lifestyle. Here are the instructions and some tips and tricks to make this dish a success.



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  • Dish name: Keto Shepherd's Pie

  • Cuisine: British/Irish, Keto Adaptation

  • Preparation time: 20 minutes

  • Cooking time: 30 minutes

  • Yield: 6 servings


Ingredients:


  • 1 large head of cauliflower, cut into florets

  • 1 pound ground beef or lamb

  • 1 medium onion, diced

  • 1 cup diced carrots (optional, can be omitted for a stricter keto diet)

  • 1 cup frozen peas (optional, can be omitted for stricter keto diet)

  • 1/2 cup beef or chicken broth

  • 1/4 cup heavy cream

  • 2 tablespoons olive oil

  • 2 tablespoons butter

  • 1 tablespoon Worcestershire sauce (check for sugar content)

  • 1 garlic clove, minced

  • Salt and pepper to taste

  • Chopped fresh parsley for garnish


Instructions:


  1. Steam the cauliflower florets until tender, then drain any excess moisture.

  2. Mash the cauliflower with heavy cream, butter, garlic, salt, and pepper until it resembles the consistency of mashed potatoes.

  3. In a pan, heat the olive oil and brown the meat with the onions, adding the Worcestershire sauce and seasoning with salt and pepper.

  4. If using, add carrots (and/or peas), then pour in the broth. Simmer until the vegetables are tender and the liquid reduces slightly.

  5. Spread the meat mixture in a greased baking dish.

  6. Top evenly with the mashed cauliflower, using a fork to create a textured top that will crisp up nicely.

  7. Bake in a 400°F (205°C) oven for 20 minutes, or until the top begins to turn golden.

  8. Optional: For a more golden top, broil for the last few minutes.

  9. Garnish with fresh parsley before serving.


Tips and Tricks:


  • Cauliflower Dryness: To avoid a watery mash, thoroughly drain the steamed cauliflower and even pat it dry with paper towels.

  • Crispy Top: Brush the cauliflower mash with a bit of melted butter before baking to achieve a golden and crispy top layer.

  • Deep Flavor: Sauté the ground meat with fresh herbs like rosemary or thyme for added flavor depth.

  • Seasoning: Taste as you go and season each layer well; this is crucial in a layered dish like Shepherd's Pie.

  • Carb Control: For a stricter keto version, omit higher-carb vegetables like carrots and peas.

  • Cheesy Twist: Mix some grated cheese into your cauliflower mash or sprinkle on top before baking for a cheesy crust.

  • Filling: To thicken the filling without using flour, a sprinkle of xanthan gum can work as a low-carb thickener.

  • Texture: Adding chopped celery or diced turnips can give a pleasing texture contrast and additional flavor.





Keto Shepherd's Pie is a wonderful, hearty meal that's perfect for the whole family, keto diet or not. With a rich, savory filling and a creamy, buttery cauliflower topping, it's sure to become a regular on your dinner table. Enjoy your culinary creation!

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