It’s comfort food season, and what’s more comforting than Shepherd’s Pie? Low-Carb Shepherd’s Pie made with my Mashed Cauliflower (get the full recipe for my Mashed Cauliflower on this blog).
It’s more comforting because it offers all the rich, cozy pleasure but without the extra carbs of the original mashed potato topping.
LOW-CARB SHEPHERD’S PIE: THE SECRET IS IN THE TOPPING
I’m not one of those people who swears by cauliflower as the perfect substitute for all the foods you love but can no longer eat (like pizza crust). However, in this recipe it’s a very convincing replacement for potatoes. If you follow my instructions and make a killer batch of creamy, tasty mashed cauliflower, all you will miss is a heavy belly full of carbs at the end of your meal. I promise!
There is hardly any cooking involved in my Mashed Cauliflower recipe, except for steaming the cauliflower florets. You can steam them in an Instant Pot, or on your stovetop, using a steam basket inside a large saucepan with 1/2 inch of water at the bottom. The rest of the magic happens in your food processor (I’ve been using the heck out of this food processor for about 2 decades).
Get good quality organic ingredients, and you’re good to go!
TRADITIONAL SHEPHERD’S PIE FILLING
Traditionally, the meat used in Shepherd’s Pie is ground lamb. I know some people use ground beef, but that makes it a Cottage Pie. It’s easy to remember the difference, as shepherds raise sheep, not cows. The rest of the classic filling is made up of onions, carrots, celery, and sweet peas. Mine has also garlic, plus fresh rosemary and fresh thyme. Oh, so tasty! Use dry herbs, if you don’t have access to fresh ones. They will still add a ton of flavor.
Ideally, you have an oven-safe skillet handy for this recipe, like my Lodge Cast Iron 12-inch skillet (see image below). That way, you can go from stovetop to oven without changing pans. But if you don’t have one, use what you have. No worries!
A couple of tips to keep in mind for a great outcome:
TIP #1: let the filling thicken nicely, without any broth left in the pan. You don’t want it to be too dry, but it can’t be brothy either. Juicy and thick is the way to go.
TIP #2: use a spatula to flatten the meat mixture into an even layer before spooning the mashed cauliflower on top.
TIP #3: don’t be shy with the topping. Pile it on thick, all the way to the brim of the skillet.
TIP#4: Bake the Shepherd’s Pie for 30 minutes at 400 F, until golden around the edges. Then put it under the broiler for about 3 minutes for a deeper golden-brown crust around those edges. I highly recommend this step! Just don’t leave the oven unattended, so you can remove the pie promptly when the crust is to your liking.
GLUTEN-FREE & GRAIN-FREE COMPLETE MEAL
Because this recipe has high-quality protein and lots of vegetables plus legumes all in one pan, it is a complete meal. That is one of my favorite aspects of this hearty recipe, so I don’t have to worry about coming up with a side dish for a change. It’s naturally gluten-free and grain-free, which is an added bonus, as there is no need for special ingredients or substitutions.
AND… ACTION!
If making something like this from scratch seems intimidating to you, I want to show you how simple it actually is with a short video.
And here is the full printable recipe for you. Try it and let me know if you find this low-carb version satisfying and flavorful as I do!
LOW-CARB SHEPHERD’S PIE
Ingredients
MASHED CAULIFLOWER TOPPING
- 3 lbs cauliflower 2 small heads, cored, broken into florets, and steamed
- 2 cloves garlic or substitute half a head of roasted garlic for a milder flavor
- 2 tbsp olive oil extra virgin
- 2 tbsp butter grass-fed
- 5 tbsp sour cream organic
- 1/2 cup whole milk organic
- 5 tbsp Parmesan cheese grated
- 2 tbsp thyme fresh
- ½ tsp Himalayan salt adjust to taste
- ½ tsp black pepper adjust to taste
MEAT FILLING
- 2 tbsp olive oil extra virgin
- 1 onion large, diced
- 4 cloves garlic minced
- 3 carrots medium, diced
- 3 sticks celery diced
- 1 lb lamb ground
- 1 tsp Himalayan salt adjust to taste
- ½ tsp black pepper adjust to taste
- ¼ cup chicken broth
- 1½ tomato paste
- 2 tbsp rosemary fresh, chopped
- 1 tbsp thyme fresh, only leaves (plus 1/2 tsp more for garnish)
- ⅓ cup sweet peas frozen
Instructions
MASHED CAULIFLOWER TOPPING
- Core the cauliflower and break it into florets
- Place a steam basket into a large saucepan with about 1/2 inch of simmering water at the bottom
- Add cauliflower to the basket and cover to cook for 8 minutes or until the cauliflower stems can be easily pierced with a fork (don't overcook it!)
- Let the florets cool off a little, for 1-2 minutes, and let the steam evaporate before placing them inside the food processor with all the other ingredients. Blast and mix them all together thoroughly until smooth and creamy (keep processing for about 5 minutes, taking breaks to push down the mix here and there)
- Transfer the mashed cauliflower mix to a bowl and set aside
MEAT FILLING
- Preheat your oven to 400 F
- In a large oven-safe sauté pan (I’m using a Lodge cast iron pan), heat the EVOO on medium heat. Add the chopped rosemary to infuse the oil. Let it toast for only a few seconds, until the air smells devine. Then add onion and garlic, and sauté until soft.
- Add the diced carrots and celery. Sauté for a few minutes, then add lamb. Cook for 8-10 minutes or until the meat is browned, using a spatula to break up the meat in the pan (see video).
- Add the broth, tomato paste, rosemary, thyme, salt and pepper. Stir well together to incorporate the tomato paste. Add frozen peas. Simmer for about 5 minutes, until the sauce is thicker, like ragù.
- Turn off the stove and use a spatula to flatten the meat mixture into an even layer.
- Spoon the mashed cauliflower on top of the layer and spread it evenly, making sure to cover the edges.
- Bake the Shepherd's Pie for 30 minutes, until golden around the edges.
- Put it under the broiler for 2 minutes for a deeper golden brown crust around the edges. I highly recommend this step!
- Remove the Sherperd’s Pie from the oven and let it rest 3-5 minutes before digging in.
Nutrition
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Try this recipe! It’s husband-proof, you guys. No one will miss the potatoes, promised! 🙂