A keto take on a British classic
I can’t remember the first time I ate shepherd’s pie – perhaps it was in India where it’s made with mutton or perhaps in its natural habitat, the UK – but what I do remember is the taste and the feeling. There’s something innately comforting in that lamb mince enrobed in perfectly mashed potatoes, like a warm, carby hug. Which, of course, makes it entirely unsuited to keto. I needed that hug. I needed a low carb shepherd’s pie.
Enter our keto best friend – cauliflower. When swapped for potatoes and treated right (like everything else), a cauliflower mash can – dare I say it – be even better than spuds. This Keto shepherd’s pie or low carb cottage pie is a one pot recipe that is hearty and perfect any day of the week. The classic version is made from lamb, but I used beef (water buffalo) and replaced the traditional carrots and peas for spinach and mushrooms. And, of course, that stunning cauli-mash to sit on top of my mince.
Make this low-carb shepherd’s pie your own
On this episode of the show, I had a bunch of people come over to taste the pie and the response was outstanding; everyone loved it and didn’t mind the missing potato. Mind you, these aren’t folks on keto but just regular people eating a keto version of the pie.
Now this dish is slightly higher on protein and lower in fat (in comparison) but I would advise a nice tablespoon of butter or olive oil poured over it to add a good 14 grams of fat to your serving. I find that far more effective than pouring in the fat during the cooking process. Also, since I don’t have an option to get beef/lamb mince with a higher fat ratio, I’m stuck with lean meat, which also keeps the fat content lower in the dish. If you can find say 70-30 beef mince with 30% being the fat content it will have higher fat macros as compared to the 95-5 beef mince I use, and a juicier keto shepherd’s pie
Nutrition Info (Per serving)
- Calories: 311
- Net Carbs: 7g
- Carbs: 10g
- Fat: 16g
- Protein: 30g
- Fiber: 3g
This recipe makes 5 servings. Get this recipe on myfitnesspal.