LOW CARB SHEPARD'S PIE

September 08, 2016

LOW CARB SHEPARD'S PIE

You’ll want to make this Low Carb Shepard’s Pie again and again. It’s been a meal prep favorite in our home for the past two years! This dish tastes like comfort food, only low in carbs, full of veggies, and high in protein 😉 You can make this recipe with lean ground turkey, beef, or lamb – or meatless crumbles, seitan, or lentils for a vegan version – whatever your preference. For a higher-carb version, use mashed russet potatoes in place of the blended cauliflower!

Did you know? Cauliflower is very low in calories yet high in nutrients. In fact, cauliflower contains some of almost every vitamin and mineral, including 77% of your daily requirement for vitamin C! (source)

How to prepare the cauliflower

If you use cauliflower, I recommend buying the frozen kind you can microwave in the bag (way easier). Then just throw your steamed cauliflower into a blender or food processor with some grated Parmesan, buttery spread, salt, and garlic powder (or roasted garlic)! Blend into a creamy, dreamy topping (it doubles as a delicious as a low-carb side)!

Feel free to substitute the grated parmesan for nonfat Greek yogurt, sour cream, cream cheese, or more buttery spread (or unsalted butter). If using russet potatoes in place of the cauliflower, boil and mash them like you would normal mashed potatoes.

Other substitutions

The gluten-free baking flour in this recipe can be replaced with all-purpose flour, cassava flour for Paleo, or left out altogether. The flour just helps the sauce stick to the vegetables and meat. You can also omit the tomato paste, but it adds a nice richness to your sauce. The Worcestershire sauce also adds flavor but can be substituted for coconut aminos, soy sauce, or tamari sauce.

If using dried spices instead of fresh, measure one quarter teaspoon of granulated garlic for every garlic clove the recipe calls for, and one half teaspoon of dried rosemary (or thyme) in place of the teaspoon and a half of fresh rosemary.

Vegan & Whole30 versions

For a vegan version, try seitan or cooked lentils in place of the ground meat, vegan buttery spread and/or dairy-free cream cheese in the mashed cauliflower, coconut aminos or soy sauce in place of the Worcestershire sauce, and vegetable broth in place of the beef broth.

For a Paleo and Whole30-approved version, use three tablespoons of ghee for the mashed cauliflower topping (omit Parmesan), cassava flour in place of the gluten-free flour, and coconut aminos in place of the Worcestershire sauce.

Now, here’s the printable recipe for this Low Carb Shepard’s Pie! Please rate and/or comment below if you try it 😉

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Low Carb Shepard’s Pie

This Low Carb Shepard's pie is gluten-free and easily made Paleo or vegan! A rich meat and vegetable dish topped with baked cauliflower topping.
Course Main Course
Prep Time 20 minutes
Cook Time 25 minutes
Servings 6 servings
Calories 311kcal

Ingredients

Topping

  • 1 1/2 lbs. cauliflower florets* fresh or frozen
  • 2 tbsp. grated parmesan cheese* or Greek yogurt
  • 1 tbsp. vegan buttery spread* or unsalted butter
  • 1/4 tsp. granulated garlic*
  • 1/4 tsp. salt optional

Filling

  • 1 1/2 lb. 93% lean ground beef* or turkey, lamb, meatless crumbles, seitan
  • 1 cup onion diced
  • 8 oz. mushrooms sliced
  • 2 tbsp. gluten-free all-purpose flour* optional
  • 12 oz. frozen mixed vegetables carrots, corn, peas, green beans
  • 1 cup low sodium beef broth*
  • 2 tbsp. tomato paste optional
  • 1 1/2 tbsp. Worcestershire sauce*
  • 1 1/2 tsp. fresh rosemary*
  • 1/2 tsp. granulated garlic*
  • 1/2 tsp. black pepper
  • 1/2 tsp. salt optional

*See blog above for more substitutions.

    Instructions

    • Preheat oven to 425 degrees F.
    • If using fresh cauliflower florets, place in a steamer and steam until soft. If using frozen cauliflower, steam in the microwave until soft (about 6-7 minutes per bag).
    • Add steamed cauliflower to blender or food processor along with parmesan (optional), buttery spread, salt, pepper, and garlic. Blend/process until smooth and set aside.
    • Cook ground beef, onions, and mushrooms in a large skillet coated with cooking spray over medium-high heat until browned.
    • Add flour and stir to coat (optional).
    • Add frozen vegetables, broth, tomato paste, Worcestershire, rosemary, garlic, pepper, and salt to taste.
    • Cook over medium heat, stirring occasionally, until heated through and sauce has thickened.
    • Pour meat and vegetable mixture into a 1.5-2 quart casserole dish.
    • Spread mashed cauliflower over top evenly (sprinkle with more cheese if desired).
    • Place casserole dish atop a foil-lined cookie sheet for easier clean-up.
    • Bake uncovered for 20-25 minutes until top is golden brown.
    • Let cool 10-15 minutes before serving. Enjoy!
    • Leftovers can be refrigerated in an airtight container for up to one week or frozen up to one month.

    Notes

    Calories (per serving, including optionals): 311kcal, Fat: 11.5g, Sat fat: 4.1g, Carbs: 18g, Fiber: 6g, Sugar: 7g, Protein: 30g, Sodium: 495mg

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