Keto Shepherd's Pie

Keto Shepherd's Pie is a hearty and comforting dish that substitutes traditional mashed potatoes with creamy cauliflower, making it low in carbs but rich in flavor. This American twist on the classic is perfect for a satisfying meal without breaking your ketogenic diet.

Ingredients

• Ground beef - 300 grams
• Cauliflower - 400 grams, chopped
• Butter - 30 grams
• Heavy cream - 60 ml
• Cheddar cheese - 50 grams, shredded
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Green peas - 50 grams (frozen or fresh)
• Carrot - 1 medium, diced
• Olive oil - 1 tablespoon
• Dried thyme - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon

Steps

1. Preheat your oven to 200°C (400°F).
2. In a large pot, bring water to a boil and add the chopped cauliflower. Cook for 10-12 minutes until tender.
3. While the cauliflower is cooking, heat the olive oil in a skillet over medium heat. Add the diced onion and cook until translucent, about 5 minutes.
4. Add the minced garlic, diced carrot, and ground beef to the skillet. Cook until the beef is browned, breaking it apart with a spoon, about 8-10 minutes.
5. Stir in the green peas, thyme, salt, and pepper. Cook for an additional 2-3 minutes until the peas are heated through. Remove from heat.
6. Once the cauliflower is cooked, drain it and return it to the pot. Add the butter and heavy cream, and mash until smooth. Stir in half of the cheddar cheese.
7. In a baking dish, layer the beef mixture evenly on the bottom, then spread the mashed cauliflower on top.
8. Sprinkle the remaining cheddar cheese over the cauliflower layer.
9. Bake in the preheated oven for 20 minutes, or until the cheese is melted and golden.
10. Remove from the oven, let it cool for a few minutes, then serve warm.

Nutrition

• Calories: 580
• Protein: 38 g
• Carbs: 12 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 120 mg
• Total Fat: 40 g
• Saturated Fat: 20 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Low in carbohydrates, suitable for ketogenic diets.
• High in protein, which helps in muscle building and repair.

Tags