Low carb, keto friendly Shepherd's pie, with a dairy free version, gluten free, nut free and also diabetic friendly!
Keto / low carb
Shepherd's Pie is a typical Irish recipe very popular in England and Scotland.
It's called "pie" but it's different than Greek pies and has many variations.
Some people say that shepherd's pie was first made in the kitchen of Queen Victoria.
They created this recipe to use the previous day's lamb left overs.
There was pieces of meat with various vegetables in a baking pan, covered with mashed potatoes and cooked until golden brown.
The British call it "Shepherd's pie" when it's made with lamb and "cottage pie" with beef.
I use mixed minced meat (lamb and beef) but I chose to also call it "shepherd's pie".
Of course the original recipe has a lot of carbohydrates because of the vegetables and the mashed potatoes.
In this recipe I do not add any vegetables in the meat layer and I make a cheesy cauliflower purée on the top.
*Note:
If you avoid dairy you can use coconut milk instead of heavy cream and skip all the cheeses, adding 2 extra eggs.
Believe me ... it is so delicious that you will keep making it!
Keto Shepherd's pie
Servings 14
• Ingredients for the meat layer:
1 kg / Mixed minced meat (lamb and beef)
30 ml / Olive oil
1 / Medium-sized chopped onion
2 / Chopped garlic cloves
30 ml / White wine (dry)
1 Tbsp / Tomato paste
Salt & Pepper
1 tsp / Paprika
1/2 tsp / Dry Rosemary
1/2 tsp / Dry Oregano
1/2 tsp / Dry thyme
• Ingredients for cauliflower purée:
1 kg / Cauliflower
200 g / Bio heavy cream*
2 / Eggs*
150 g / Cream cheese*
150 g / Grated mozzarella cheese*
Salt & pepper
• Topping:
150 g / Grated mozzarella cheese*
• Instructions for the meat layer:
1 In a wide pan, heat the olive oil and sauté the onion, oregano and garlic, only for a while.
2 Add minced meat and salt, stirr and press to dissolve.
3 Wait for the juices to evaporate, quench with the wine and stir in the tomato paste.
4 If necessary, add some water and let the minced meat cook for about 15 minutes.
5 At last add thyme, paprika, rosemary and pepper.
6 Spread the minced meat mixture into a baking pan (I use a 24x34 cm pan).
• Instructions for the cauliflower puree:
1 Preheat the oven at 170°C (conventional).
2 Cut the cauliflower into small florets and boil for 10 minutes to soften and then drain.
3 Put the cauliflower in the same sauce pan and add the heavy cream*.
4 Using a hand blender, mush the cauliflower in the heavy cream until creamy and set aside.
5 Mix the eggs with the cream cheese and add the mixture to the cauliflower puree.
6 At the end add 150 g cheese* to the purée.
7 Taste and add salt and pepper if needed.
8 Spread the cauliflower purée over the layer of minced meat and sprinkle with the remaining grated cheese*.
*Notes:
• Instead of heavy cream you can use coconut milk (full fat).
• You can use any melting cheese of your choice.
• If you avoid dairy, skip those and add 2 eggs instead.
8 Bake for about 25-30 minutes until golden brown.
• Serve and enjoy!
Macros for 1 serving:
Protein: 23 g
Carbohydrates (net): 3.5 g
Fat: 30 g
Energy: 380 Kcal
Any nutritional analysis (macros) is based on an estimate calculated by the "Cronometer" application for the ingredients of each recipe. Differences can arise for a variety of reasons, such as product availability and food preparation. There is no guarantee that this information will be accurate.
I am not a nutritionist. If you have strict dietary needs I always recommend using an online nutrition calculator to calculate your totals using your exact brands you're using in this recipe as values may vary per brand.
Always keep in mind that ingredient replacements can change the outcome of the recipe in terms of taste, texture, appearance and of course macronutrients.
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