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Keto Shepherd’s Pie | Whole30 + Dairy Free

KMFPW30
December 1, 2020 | Author: Ashley McCrary

Saucy ground beef and veggies meet a creamy cauliflower mashed topping in this low-carb keto shepherd’s pie recipe. Classic comfort food with a healthy twist, this savory cottage pie is truly the BEST!

Saucy ground beef and veggies meet a creamy cauliflower mashed topping in this low-carb keto shepherd’s pie recipe. Classic comfort food with a healthy twist, this savory cottage pie is truly the BEST!

A close up photo of the keto Shepherd's pie showing the saucy ground beef, veggies, and mashed cauliflower topping

Cozy comfort food with healthy swaps is truly my favorite kind of meal. I love when food warms tummies and souls, and this amazing low carb shepherd’s pie does exactly that. The best part? No one can tell that this healthy twist on the traditional carby classic is just 7 net carbs per serving! It’s also dairy free, gluten free, and basically the best recipe ever.

What Makes this Keto Shepherd’s Pie Recipe So Great?

Shepherd’s pie, also known as cottage pie is a classic casserole made with a saucy meat and veggie filling and topped with creamy mashed potatoes. To make this delicious dish keto, I simply substituted creamy cauliflower mash for the mashed potatoes and it was a hit. It tastes almost identical to the traditional mashed potato topped dish we all know and love, but with a fraction of the carbs!

A overhead photo of the pie

Keto Ingredient Notes & Swaps

My low carb shepherd’s pie is great because you probably already have many of the ingredients on hand! There’s a reason this originated as “cottage pie”, and affordable, common ingredients is it!

Filling

  • Ground beef
  • Ghee: You can also use vegan butter if you prefer!
  • Garlic cloves
  • Yellow onion
  • Tomato paste
  • Balsamic vinegar
  • Beef broth: beef bone broth will also work.
  • Spices: salt, black pepper, italian seasoning, dried thyme.
  • Xanthan gum or Tapioca flour: This is a thickening agent. If you’re eating keto regularly, I recommend having one of these on hand because it replaces regular flour and thickens recipes so nicely.

Cauliflower Mash

  • Cauliflower rice or head of cauliflower
  • Ghee: You can also use vegan butter.
  • Canned coconut milk: Use unsweetened coconut milk.
  • Spices: garlic powder, salt, black pepper, chives (fresh or dried)

How to Make This Savory Keto Pie

Ground Beef Filling

  • Preheat the oven to 400 degrees F. Make the cauliflower recipe below and set to the side.  Add the ghee to a large cast iron skillet (12 inch) and place it over medium-high heat for 2 minutes. Add the onions. Cook 4 minutes, stirring occasionally. Transfer the ground beef to the skillet and break it apart with a wooden spoon. Cook for 6-8 minutes, until the meat is browned, stirring occasionally.
  • Once the meat is browned add in the can of green beans (drained), chopped carrots, mushrooms. Mix together with a wooden spoon and cook 4 minutes or so.
  • Add in the tomato paste, beef broth, balsamic vinegar, Italian seasoning, dried thyme, salt, pepper and xanthan gum or tapioca flour. Stir until well incorporated and no clumps of the tomato paste remain.
  • Bring the liquid/meat mixture to a boil then reduce to simmer. Simmer for 5 minutes, stirring occasionally.

Cauliflower Mash Topping

  • Bring 1 head of cauliflower to a boil and cook for 10 mins or steam 2 bags of cauliflower rice in the microwave per instructions on the package. Drain liquid from the cauliflower and add to the food processor with garlic powder, chives, gheecoconut milk, salt and pepper.
  • Blend together until smooth and top with fresh chives. Make sure NOT over blend or it will turn into a soupy puree. Transfer the cauliflower mash to a bowl and top with ghee, salt, pepper and chives

Assembly

  • Remove the cast iron skillet from the heat. Spoon the cauliflower mash in an even layer over the meat mixture and carefully spread out. 
  • Bake uncovered for 25-30 minutes. Turn on the broil the last 3 minutes to get a nice crisp on the top. Be sure to watch it so it doesn’t burn. 
  • Serve and enjoy!
A side photo of the cottage pie with ground beef

Peachy Tips & Tricks

Make ahead of time: Simply make these things in advance; cauliflower mash, meat and veggie mixture. Store in separate containers and store in the fridge. When ready to make, remove items from the fridge and assemble. Bake right before serving.

Adding Xanthan Gum/Tapioca Flour: Make sure to add the xanthan gum or tapioca flour to the meat mixture. This gives it a nice thick texture that brings this casserole together nicely.

Add cheese if not dairy free: I have a couple of kiddos that love cheese. Since they are not dairy free I will melt some cheddar cheese over their servings. They seriously can’t get enough!

A overhead photo of the keto shepherd's pie topped with cauliflower mash with wooden spoon

FAQs

Keto Shepherd’s Pie | Whole30 + Dairy Free: FAQs

How do I store the leftovers?

Store this in an air-tight container in the refrigerator for 3-5 days.

Can I freeze keto shepherd’s pie?

Yes, you can freeze this keto cottage pie for 3 months. Let it thaw in the refrigerator overnight before reheating in the oven at 350F.

What is the best way to reheat this dish?

For best results, I recommend reheating in the oven at 350F. You can absolutely use the microwave, but I find that it’s way better straight out of the oven.

What is the difference between Shepherd’s Pie and Cottage Pie?

Typically they are used interchangeably, however, depending on where you live, Shepherd’s pie features lamb, while cottage pie uses ground beef. For this keto recipe, I use ground beef, which I absolutely love!

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More Keto Casserole Recipes

Low Carb Keto Chicken Pot Pie Casserole

Keto Creamy Buffalo Chicken Casserole

Green Chile Breakfast Casserole (Low Carb & Keto)

Keto Eggs Benedict Casserole

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Keto Shepherd’s Pie | Whole30 + Dairy Free

Saucy ground beef and veggies meet a creamy cauliflower mashed topping in this low-carb keto shepherd’s pie recipe. Classic comfort food with a healthy twist, this savory cottage pie is truly the BEST! Keto, Whole30, Paleo, Gluten/Dairy Free. ONLY 7 NET CARBS! 

  • Total Time: 45 minutes
  • Yield: 6 servings 1x

Ingredients

Scale

GROUND BEEF FILLING:

  • 2 pounds ground beef
  • 1 tablespoon ghee
  • 2 garlic cloves, minced
  • 1/3 cup baby carrots, chopped
  • 1 cup mushrooms
  • 114.5 oz. can cut green beans (drained)
  • 1 small yellow onion, chopped (1/2 cup)
  • 2 tablespoons tomato paste
  • 1 1/2 tablespoon balsamic vinegar
  • 1 cup beef broth
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 1/2 tablespoon Italian Seasoning
  • 1 teaspoon dried thyme
  • 1/2 teaspoon xanthan gum or tapioca flour
  • Fresh parsley for garnish

CAULIFLOWER MASH TOPPING:

  • 312 oz. bags cauliflower rice (or 1 head of cauliflower)
  • 1 tablespoon ghee
  • 2 tablespoon canned coconut milk (unsweetened)
  • 1 teaspoon garlic powder
  • 1 teaspoon salt (more or less to taste)
  • 1/2 teaspoon black cracked pepper
  • 1 1/2  tablespoon chives (fresh or dried)

Instructions

GROUND BEEF FILLING:

  1. Preheat the oven to 400 degrees F.
  2. Make the cauliflower recipe below and set to the side. 
  3. Add the ghee to a large cast iron skillet (12 inch) and place it over medium-high heat for 2 minutes. Add the onions and garlic. Cook 4 minutes, stirring occasionally.
  4. Transfer the ground beef to the skillet and break it apart with a wooden spoon. Cook for 6-8 minutes, until the meat is browned, stirring occasionally.
  5. Once the meat is browned add in the can of green beans (drained), chopped carrots, mushrooms. Mix together with a wooden spoon and cook 4 minutes or so.
  6. Add in the tomato paste, beef broth, balsamic vinegar, Italian seasoning, dried thyme, salt, pepper and xanthan gum . Stir until well incorporated and no clumps of the tomato paste remain.
  7. Bring the liquid/meat mixture to a boil then reduce to simmer. Simmer for 5 minutes, stirring occasionally.

CAULIFLOWER MASH TOPPING:

  1. Bring 1 head of cauliflower to a boil and cook for 10 mins or steam 2 bags of cauliflower rice in the microwave per instructions on the package. Drain liquid from the cauliflower and add to the food processor with garlic powder, chives, ghee, coconut milk, salt and pepper.
  2. Blend together until smooth and top with fresh chives. Make sure NOT over blend or it will turn into a soupy puree. Transfer the cauliflower mash to a bowl and top with ghee, salt, pepper and chives

ASSEMBLY

  1.  Remove the cast iron skillet from the heat. Spoon the cauliflower mash in an even layer over the meat mixture and carefully spread out. 
  2.  Bake uncovered for 25-30 minutes. Turn on the broil the last 3 minutes to get a nice crisp on the top. Be sure to watch it so it doesn’t burn. 
  3. Serve and enjoy!

Notes

  • If you do not have a cast iron skillet, use a 9×9 or 7×11 baking dish. 
  • 7 NET CARBS PER SERVING! 
  • Author: Ashley McCrary
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Category: Main Dish
  • Method: Oven/Stovetop
  • Cuisine: Whole30, Gluten Free, Keto
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 serving
  • Calories: 283
  • Sugar: 5
  • Sodium: 910
  • Fat: 9
  • Carbohydrates: 13
  • Fiber: 6
  • Protein: 40
  • Cholesterol: 98

Keywords: Keto Shepherd’s Pie, Cottage Pie, Keto, Casserole, Whole30, Paleo, Healthy Comfort Food

15 thoughts on "Keto Shepherd’s Pie | Whole30 + Dairy Free"

  1. Lyndi Johnson says:

    Made this today and it’s cold and rainy out and this is a perfect cozy recipe that gives me a little break from soups. So yummy! Any time I make shepherd’s pie I like to say it’s like fancy tater tot casserole 🤣 now it’s healthy fancy easy supper!

    1. Ashley McCrary says:

      Yay! So happy you loved this. Thank you so much

  2. Eileen Lindsay says:

    Hi there! This sounds delicious! I was wondering for the coconut milk, am I supposed to shake the can to combine, or just use the coconut cream? Thank you!

    1. Ashley McCrary says:

      I always shake the can to combine the ingredients.

  3. jenn says:

    hi this is so delicious. Next time Im going to add another cauliflower for the mash. Sooo good.
    how do I add this recipe to the Keto diet app?

    1. Ashley McCrary says:

      Hey Jenn! Thanks so much for loving this recipe. I do already use cauliflower for the mash. it’s included in the recipe if that helps.

  4. Molly says:

    Made this recipe last weekend and my family loved it! This was my first time making any Shepard’s pie and this recipe will be on repeat! Side note: the recipe does not indicate when to actually add the garlic cloves — I’m assuming you add garlic in with the onion?

    1. Ashley McCrary says:

      So happy you like it. Yes you add the garlic cloves with the onion.

  5. Angela says:

    Can you use frozen cauli mash for this? If so, do you still add all the ingredients?

  6. Taylor says:

    I made this last night and we loved it! My husband (who is not Paleo or Keto) said he would eat the whole pan… cauliflower mash and all! 🙂

  7. Jenn O. says:

    This recipe hit the spot! My husband recently decided to start the Keto diet and is a super picky eater. The filling was so flavorful and was definitely a quick meal to put together! Definitely adding this to the weekly rotation.

    1. Ashley McCrary says:

      HI Jenn O,

      Love receiving messages of how a recipe was a hit with the family. Thrilled to hear your hubby is on board and enjoyed as well. Thanks again for the kind words of support.

  8. Caitlin says:

    Has anyone tried freezing this? Any tips to freeze and reheat?

    1. Ashley McCrary says:

      HI Caitlin,

      I have not tried freezing this. Let me know the results if you do. Thanks


 

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Welcome to Healthy Little Peach. I’m Mac, the lady behind the recipes. I believe in living a healthy lifestyle that consists of a mix of healthy whole foods, and full-fat comfort meals. Life is too short not to enjoy good food while maintaining a healthy body and mind. Here you will find gluten-free, dairy-free, paleo, keto, and even full-fat comfort recipes. Let’s have fun in the kitchen together!

About Me

Welcome to Healthy Little Peach. I’m Mac, the lady behind the recipes. I believe in living a healthy lifestyle that consists of a mix of healthy whole foods, and full-fat comfort meals. Life is too short not to enjoy good food while maintaining a healthy body and mind. Here you will find gluten-free, dairy-free, paleo, keto, and even full-fat comfort recipes. Let’s have fun in the kitchen together!

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🍎For every 1/2 cup of oil replaced with applesauce, you will save over 900 calories and 110 grams of fat. It will also make your cakes and baked goods super moist. 

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