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Creamy Keto Shepherd’s Pie with Cauliflower Mash

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A comforting, low-carb shepherd’s pie that swaps traditional mashed potatoes for a creamy cauliflower mash, perfect for keto and low-carb diets.

Ingredients

Scale
  • 1 pound (450g) ground beef or ground lamb
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup (120g) diced carrots
  • 1/2 cup (60g) frozen peas (optional)
  • 1 tablespoon tomato paste
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon dried thyme or 1 tablespoon fresh thyme leaves
  • Salt and pepper, to taste
  • 2 tablespoons olive oil or avocado oil
  • 1 large head cauliflower (about 4 cups florets, roughly 600g)
  • 3 tablespoons unsalted butter, softened (or coconut oil for dairy-free)
  • 1/4 cup (60ml) heavy cream or full-fat coconut milk
  • 1/2 teaspoon garlic powder (optional)
  • Salt and pepper, to taste

Instructions

  1. Cut the cauliflower into florets and rinse well. Steam or boil in salted water for about 10-12 minutes until very tender. Drain thoroughly to avoid watery mash.
  2. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add finely chopped onion and sauté for 3-4 minutes until translucent. Add minced garlic and cook for another minute until fragrant.
  3. Add ground beef and cook until browned, about 6-8 minutes. Drain excess fat if necessary.
  4. Stir in diced carrots and cook for 5 minutes until slightly softened. Add tomato paste, Worcestershire sauce, thyme, salt, and pepper. Cook for an additional 2 minutes to blend flavors.
  5. Optional: Stir in frozen peas and cook for 2 more minutes until warmed through.
  6. Transfer cooked cauliflower to a food processor. Add softened butter, heavy cream, garlic powder, salt, and pepper. Pulse until smooth and creamy. Adjust seasoning and consistency as needed.
  7. Preheat oven to 375°F (190°C). Spread the meat filling evenly in the bottom of an oven-safe baking dish.
  8. Top the meat layer with the creamy cauliflower mash, spreading gently. Use the back of a fork to create texture for a golden crust.
  9. Bake uncovered for 20-25 minutes until the top is lightly golden and the filling is bubbling around the edges.
  10. Let rest for 5 minutes before serving.

Notes

Drain cauliflower well to avoid watery mash. Browning the meat adds depth of flavor. Use fresh herbs if possible. For a crunchier top, broil for 2-3 minutes at the end. Dairy-free mash can be made with coconut oil and coconut milk. Adjust seasoning as you go.

Nutrition

Keywords: keto, low-carb, shepherd’s pie, cauliflower mash, creamy, ground beef, gluten-free, dairy-free option

Find it online: https://sizzlesprout.com/creamy-keto-shepherds-pie-with-cauliflower-mash-recipe-easy-and-low-carb/