Need a hearty meal that warms you up but doesn’t weigh you down? Keto Shepherd’s Pie coming right up! It has all the hallmarks of the classic dish but with a fraction of the carbs. That creamy smooth mashed cauliflower topping will make you forget all about those potatoes.
The term comfort food exists for a reason. When the weather turns chilly and wet, we all start craving hearty dinners like keto beef stew and slow cooker keto chili. They warm us up from the inside out. And this low carb shepherd’s pie brings that same cozy comfort to the table.
I grew up making Shepherd’s Pie with my mum, so I know my stuff when it comes to this classic Irish dish. I found it easy to adapt to a keto lifestyle by replacing the carrots with red peppers and the potatoes with cauliflower.
And I promise that even if you aren’t fan of cauliflower, you will enjoy this recipe. It has the same rich lamb flavor and creamy, airy topping. But it doesn’t fill you up nearly as much, so you don’t walk away feeling as if you just consumed a bowling ball.
Which means there is more room for dessert!
Reader’s Thoughts
“This turned out really well. It’s incredibly rich, so I was completely satisfied just eating a small portion which is great! Thank you for all your creative recipes. I have been inspired to cook again after a long hiatus and really motivated to stick with a low carb diet.” — Molly
Why You Will Love This Recipe
- Cozy flavor: Just like the classic, this keto shepherds pie is full of comforting flavor.
- Wholesome ingredients: Plenty of protein and low-carb vegetables for a nourishing dinner.
- Straightforward method: It’s really no different than making a conventional meat pie. They take some time to assemble but each step is simple.
- Make ahead recipe: You can assemble the pie and freeze it unbaked, or you can freeze the baked pie and re-warm it.
- Low carb and gluten-free: There is no flour in the meat filling, so it’s entirely gluten- and grain-free.
Ingredient Notes
- Cauliflower: You need one pound of cauliflower florets, but you can use fresh or frozen. They both cook up the same way.
- Sour cream: Sour cream helps make the mashed cauliflower extra smooth and creamy. You can swap in 2 ounces of softened cream cheese, if you prefer.
- Ground lamb: Classic shepherd’s pie is made with lamb, but you can use ground beef if you prefer. Technically, that’s called a cottage pie.
- Dry red wine: Wine helps deglaze the pan and create a rich, flavorful sauce. If you do not want to use alcohol, swap with some beef or chicken broth.
- Fresh rosemary: I love the aroma and flavor from fresh rosemary. Dried rosemary isn’t quite the same but you can use it if it’s what you have.
- Glucomannan: Classic Shepherd’s Pie uses flour to thicken the meat filling. But a little glucomannan stirred into the sauce before baking helps achieve the proper texture.
- Cheddar cheese: A sharp Irish cheddar goes perfectly with this Irish casserole. But other cheeses, such as Gruyere or Swiss pair nicely as well.
- Kitchen staples: Onion, garlic, salt and pepper.
How to Make Keto Shepherd’s Pie
- Cook the cauliflower: Steam the cauliflower and garlic cloves until cauliflower is very tender. Transfer the cauliflower to a sieve and drain well.
- Purée the cauliflower: Transfer to a blender or food processor. Add the remaining ingredients and blend until smooth and creamy.
- Cook the lamb: Brown the lamb until almost cooked through. Using a slotted spoon, remove to a large casserole dish.
- Sauté the veggies: Add the onion, red pepper, salt, and pepper to the hot pan and cook until onion is translucent. Add the garlic and cook until fragrant.
- Make the sauce: Add the red wine and cook until reduced by about half. Stir in the chopped rosemary, then whisk in the glucomannan. Pour over the lamb in the pan and stir to combine.
- Assemble and bake: Spread the cauliflower mixture over the filling in the casserole dish and sprinkle with the cheese. Bake until the filling is bubbling and the cheese is melted.
Tips for Success
Keto Shepherd’s Pie doesn’t take any more time or effort than the conventional version. Just make sure to drain your cauliflower very well so that it sets up properly. You can also add an egg yolk, if you want it to set even more.
If you don’t like lamb, feel free to use ground beef or a mixture of ground beef and turkey. Technically, that turns it into a Cottage Pie, but I won’t tell if you don’t. No matter what you do, this is a great meal.
Don’t skip the thickener in the sauce, as it helps hold the filling together better. Keep in mind that it will still be more loose than the original because it lacks gluten.
Keto Shepherd’s Pie Recipe
Ingredients
Topping
- 1 lb (453.59 g) cauliflower florets
- 2 cloves (2) garlic
- 1/3 cup (57.5 g) sour cream
- 1/2 tsp (0.5 tsp) salt
- 1/4 tsp (0.25 tsp) pepper
- 4 ounces (113.4 g) grated cheddar cheese
Filling
- 2 lbs (907.18 g) ground lamb
- 1/4 cup (40 g) chopped onion
- 1/2 medium red pepper, finely chopped
- 1 tsp salt
- 1/2 tsp (0.5 tsp) pepper
- 2 cloves garlic, minced
- 1/2 cup (120 g) dry red wine, or broth
- 2 tbsp chopped fresh rosemary
- 1/2 tsp glucomannan, or xanthan gum
Instructions
Topping
- Set a steaming basket into a large stockpot and add water to the bottom. Add the cauliflower and garlic cloves and steam until cauliflower is very tender, 6 to 8 minutes.
- Drain the cauliflower well and transfer to a blender or food processor, along with the garlic cloves. Add the sour cream, salt, and pepper and blend until smooth. Set aside.
Filling
- Preheat the oven to 400ºF.
- In a large skillet over medium heat, brown the lamb until almost cooked through, about 10 to 12 minutes. Using a slotted spoon, remove to a large casserole dish.
- Add the onion, red pepper, salt ,and pepper to the pan. Cook until onion is translucent, about 5 minutes. Add the garlic and cook until fragrant, 1 minute more.
- Add the red wine and cook until reduced by about half. Stir in the chopped rosemary, then whisk in the glucomannan. Pour the mixture over the lamb and stir to combine well.
To assemble and bake
- Spread the cauliflower mixture over the filling in the casserole dish and sprinkle with the cheese. Bake 20 to 25 minutes, until the filling is bubbling and the cheese is melted.
- Turn the broiler on high and broil for 2 to 4 minutes to brown the cheese. Remove and let sit a few minutes before serving.
Video
Notes
Nutrition
Frequently Asked Questions
If you’re looking for a lighter, lower carb Shepherd’s Pie, try topping it with mashed cauliflower rather than mashed potatoes. As long as you drain the cooked cauliflower well, it won’t be watery or runny. You can also try mixing in an egg yolk before baking to help it set even more.
You can prepare and assemble this Shepherd’s pie a day before and bake it the next day. Just cover it tightly and refrigerate overnight. Bring it to room temperature before baking.
This Keto Shepherd’s Pie recipe has 5g of carbs and 1.8g of fiber per serving. That comes to 3.2g net carbs per serving.
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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Recently tried this!!! Like all of your other recipes, amazing!!
Can you use frozen mashed cauliflower?
Delicious!!!
Can I prep/put this together a day ahead and bake it off the following day?
Should be fine since your meat is already cooked through.
not a fan of sour cream for the cauliflower mash. what can I use instead
Cream cheese?
This turned out really well. It’s incredibly rich, so I was completely satisfied just eating a small portion which is great! Thank you for all your creative recipes. I have been inspired to cook again after a long hiatus and really motivated to stick with a low carb diet.
Oh my goodness this sounds so amazing. I have to try it.
I love shepherds pie but never thought to make it with cauliflower. Can’t wait to make it!
Loving this low-carb version! So delicious!
I am so excited to have found a low carb version of this! Thanks!
This is the ultimate comfort food and we love this low carb version!
Is it just me that noticed at the top of the recipe it says servings: 8, but in the nutrition panel it says serving 1/10 of pie. Cutting only 8 portions would change the macros.
sorry, it’s 10 servings. Not sure how that 8 got in there but I am fixing it now. Either way, it’s still very low carb! 🙂
This is one of my favorite recipes! I have been making it since you first posted it. After some trial and error, here’s what I found works for me: I make a double batch, divide it equally into ten 3.5×5.5-inch “mini loaf pans,” then freeze them (I have baked them from frozen in a pinch but they turn out better if you defrost them first). Each tin just the right amount for me to eat in one sitting, and once the initial work is done it makes for a super easy, tasty, and healthy dinner on hand for whenever you need it. I have also served it to company (even non-low-carbers!) with a side or two (steamed veggies or salad or garlic bread or a combination thereof). Try this if you haven’t yet, everyone!!
I love this idea!
It tastes soooo good!
I am currently taking a time off from dairy so instead of butter I added olive oil and instead of wine I used broth. This turned out absolutely amazing. I can’t wait to try it with cheese Yum!!!
My meat wasn’t firm though so it didn’t look exactly like your pictures but the flavour was def there.
Thanks Carolyn
Made this for dinner tonight….fabulous! I only had grass fed beef and no lamb but it was wonderful. Thank you for all the great recipes.
Great recipe the mashed potato cauliflower was to die for. We have to go dairy free so I did change a few things I added half venison half beef I added steamed broccoli to the inside with a small amount of bell peppers and salty olives. For the top I sprinkled nutritional yeast for our cheese thank you so much