Ultimate Keto Shepherds Pie
A truly decadent low carb Shepherd's pie recipe. Roasted cauliflower mash, a top a bed of seasoned ground beef, bacon, and peas, with a layer of Whiskey glazed caramelized onions in between. Less than 10g net carbs per serving in this hearty keto meal.
Equipment
- Baking pan
- Cooking foil
- Deep oven safe skillet or fry pan
- casserole dish (optional)
- Large Pot
- Knife and Cutting Board
- small fry pan
Ingredients
Meat Filling
- 6 slices bacon diced small
- 2 pounds ground beef
- ½ cup peas fresh or frozen
- 3 tablespoons rosemary and/or sage fresh, chopped
- 1 teaspoon thyme fresh, chopped
- 3 tablespoons parsley fresh, chopped
- ⅓ cup soy sauce dark is best
- 3 tablespoons tomato paste
- salt and pepper to taste
Whiskey Caramelized Onions
- 5 small onions sliced
- ¼ cup butter
- 1 cup whiskey
- salt and pepper to taste
Roasted Cauliflower Mash
- 1 head cauliflower cut into florets
- 3 tablespoons oil/butter/ghee
- ¼ cup cream cheese cubed
- ⅓ cup butter cubed
- salt and pepper to taste
Instructions
Oven Roasted Cauliflower Mash
- Preheat oven to 400°F [205°C]. For stove-top directions see full recipe post here.
- Prepare Cauliflower for roasting. Break cauliflower into florets and spread out on the foil lined baking sheet, drizzle with oil, and season liberally with salt and pepper. Use your hands to toss the florets making sure to coat each one with the oil and seasonings. Feel free to toss in other flavours here such as garlic powder, cayenne, or other herbs and spices1 head cauliflower, 3 tablespoons oil/butter/ghee, salt and pepper
- Bake the cauliflower until golden brown. Bake for 25-30 minutes, or until the outer parts of the florets are golden brown and starting to crisp. You can work on the other layers while the cauliflower is roasting.
- Whip/mash with an immersion blender. Transfer to a pot over low heat add cubed cream cheese and butter. Allow the cheese and butter a moment to soften from the heat and then begin to breakdown the large florets with an immersion blender by repeatedly plunging the blender down on top of the cauliflower until it breaks down into a smooth mash. Continue to whip for several minutes until you are at your desired consistency.¼ cup cream cheese, ⅓ cup butter
- Set aside for assembly.
Whiskey Glazed Caramelized Onions
- Thinly Slice Onions. Slice onions into long thin slices.5 small onions
- Sauté over medium-low heat. Add sliced onions to a pan over medium low heat with the butter. Season with salt. Continue sautéing for 25-30 minutes, stirring occasionally to prevent burning. Cook until the onions have turned a golden brown and are translucent and tender.¼ cup butter
- Turn up heat and deglaze with whiskey. Once the onions have sufficiently caramelized, turn the heat up to medium and add the whiskey to the pan to deglaze. Continue cooking for 5-8 minutes until the whiskey has mostly evaporated and the alcohol smell is gone.1 cup whiskey
- Set aside for assembly.
Meat Filling
- Brown bacon and ground beef. Add diced bacon to a large deep oven safe pan and cook until the fat has rendered out and its starting to crisp. Add the ground beef to the pan with the bacon, season with salt, and cook until browned and cooked through.6 slices bacon, 2 pounds ground beef, salt and pepper
- Season meat filling, add the peas. Add the soy sauce, tomato paste, fresh sage/rosemary, thyme, parsley, and peas too the meat and cook for 5-8 minutes until the peas are tender.½ cup peas, 3 tablespoons rosemary and/or sage, 1 teaspoon thyme, ⅓ cup soy sauce, 3 tablespoons tomato paste, 3 tablespoons parsley
Assembling the pie
- Prepare the meat layer. Either in the oven safe pan you cooked the meat in, or a casserole dish, spread the meat mixture to cover the bottom of the pan in a even layer.
- Add onion layer. Spread the caramelized onions over the meat layer as evenly as possible. You may not have enough to fully cover, but try to get some in each bite.
- Spread Mashed Cauliflower over top. Spoon the mashed cauliflower over the onion layer, and using an offset spatula, spoon, or knife, spread over the top as evenly as possible. Optional: Drag a fork across the top to create ridges that will crisp in the oven.
- Bake until golden brown. Bake in a 400°F [205°C] uncovered for 15-20 minutes until the cauliflower has turned a perfect golden brown colour.
- Rest and Serve. Remove from the oven and set aside to rest and cool for 10-12 minutes to allow the liquid to reabsorb into the pie. Top with chopped herbs, and serve!
Notes
This recipe makes 8-10 generous servings, however for complete accuracy always check the nutritional information yourself using a recipe calculator like the one at Cronometer.
Cauliflower mash: For a more in depth look at my cauliflower mash recipe, see the dedicated recipe post.
Soy Sauce: While not traditional, the salty nature of soy sauce is great for seasoning red meat and making a savoury filling.
If you prefer you can use half the amount of Worcestershire sauce and beef stock.
Beef/Lamb/Veal: Use any ground meat you prefer, even a mix of meats!
Caramelized onion layer: While I highly recommend this layer, if you wish you can omit this and simply add the onions to the meat mixture to cook.
Leftovers, Reheating, Storage: Store leftovers sealed in the fridge for use within a week.
Reheat: In the oven until warmed though, or in the microwave.
Nutrition
Calories: 481kcalCarbohydrates: 10.5gProtein: 28.5gFat: 30.6gSaturated Fat: 14.8gSodium: 740mgPotassium: 742mgFiber: 2.96gSugar: 4.4gVitamin A: 760IUVitamin C: 50mgCalcium: 81mgIron: 3.21mgSugar Alcohols: 0.18gNet Carbs: 7.4g
Did you give this a try?Mention @yummyforadam or use #yummyforadam on instagram!
Looking for a different low carb recipe?Something you don't see here or looking for a low carb version of your favourite recipe? Let me know so I can get working on it! Contact me directly or leave a comment!