low carb shepherd's pie

Shepherd’s pie is a classic recipe that typically consists of ground meat and sauteed vegetables in the base, topped with mashed potatoes. It is quite the filling piece of savory pie. This low carb shepherd’s pie has all the same flavors and textures, but cuts down on half the carbs by using pureed cauliflower in place of potatoes.

To Get Started:

Finely dice your vegetables. In this recipe you’ll need 1 cup of diced carrots, celery, and onions. You can also mince your garlic cloves and allow them to rest on the cutting board.

Next, you’ll start sauteing the vegetables. Pour 1 to 2 tablespoons of oil into a large pan at medium heat. First, add the onions and garlics. Then, toss in the celery and carrots. Saute for about 7-minutes or until tender.

Add 1 pound of ground beef. I used 90% lean, organic, grass-fed beef, but you may also any type of ground meat including turkey or lamb. Break up the meat into the pan and mix it with the sauteed veggies. Lastly, add in 1 cup of low sodium broth and 1/2 cup of red wine. Allow the flavors to simmer until about 50% of the fluid has evaporated. 

On To the Topping:

While the pan is simmer, get started pureeing the cauliflower. In your food processor, toss in pieces of raw cauliflower (including the stems) and puree until you reach the texture of rice. I needed to complete this step in 3 batches in order to puree the entire head of cauliflower. Once completed, place the riced-cauliflower into a mixing bowl.

Next, add 1 tablespoon of extra virgin olive oil, 1/4 cup of grated parmesan cheese, and salt and pepper. Mix until well combined.

Shepherd’s Pie Finale:

Pour the ground beef and veggie mixture into a 9×13-inch casserole dish. Then, top the dish with the pureed cauliflower and spread it out evenly across the dish. Bake on 350 degrees F for 30-minutes, and then broil the pie for a few minutes to brown the top. 

Modify Recipe:

  • Paleo Diet: remove the parmesan cheese and instead add extra minced garlic in the cauliflower puree
  • SCD: no changes necessary, but consider using homemade bone broth and very dry wine 
  • GAPS Diet: no changes necessary, but consider using homemade bone broth and very dry wine 
Low Carb Shepherd's Pie
Serves 6
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Ingredients
  1. 2 tablespoons extra virgin olive oil
  2. 1 cup finely diced onion
  3. 2 garlic cloves, minced
  4. 1 cup diced carrots
  5. 1 cup diced celery
  6. 1 pound 90% lean ground beef
  7. 1 cup low sodium broth
  8. 1/2 cup red wine
  9. 1 medium head of cauliflower
  10. 1/4 cup parmesan cheese
  11. Salt and pepper to taste
Instructions
  1. In a large saute pan over medium heat, add the onion and garlic.
  2. Then, add the carrots and celery and sweat for about 7 to 10 minutes.
  3. Add the ground beef to the pan and break it up into smaller pieces using a large wooden spoon. Brown the meat for about 5 minutes.
  4. Add the broth and wine and drop the heat to a simmer. Allow about 50% of the fluid to evaporate.
  5. Meanwhile, puree the cauliflower in a food processor. Add to a large bowl and mix with 1-2 tablespoons of oil, parmesan cheese, salt and pepper.
  6. Preheat oven to 350 degrees F. In a 9x13-inch casserole dish, pour in the beef and veggie mixture. Top the mixture with the cauliflower puree and spread out evenly.
  7. Bake for 30-minutes, then set oven to broil and brown the top of the pie for about 2 to 3 minutes.
  8. Cut into 6 to 8 pieces and serve warm.
Nutrition by Erin http://nutritionbyerin.com/