This Whole30 and low carb shepherd’s pie topped with mashed cauliflower and carrots is amazingly comforting and delicious, and healthier than the traditional version without sacrificing on the flavor!
Shepherd’s pie is a dish that I love and always find so comforting and delicious, but it doesn’t always make me feel great. My blood sugar doesn’t always love the amount of carb-y mashed potatoes that it comes with so I don’t end up making it too often.
I’ve tried using just mashed cauliflower and the texture felt too light to taste authentic, and using sweet potatoes altered the flavor too much and didn’t lower the carb count. After several tries at different variations of mashed veggies, I finally found a topping to create a keto shepherd’s pie recipe that tastes a lot like the original version while keeping it low carb enough for me to enjoy regularly.
Low Carb Shepherd’s Pie with Mashed Cauliflower & Carrots Recipe
The combination of mashed cauliflower and carrots has been the best I found in terms of texture and flavor. The carrots add a bit more heaviness that the cauliflower lacks, and these two vegetables together creates a perfect meld that resembles real potatoes while keeping the carb count low. The color of the topping is a bit more orange, but I promise, you will love this low carb and Whole30 shepherd’s pie recipe.
How to Make Low Carb Shepherd’s Pie with Mashed Cauliflower & Carrots
All you need are some easy-to-find, budget-friendly ingredients that you probably already have on hand for this Whole30 shepherd’s pie recipe.
- Make the topping first: Boil carrots and cauliflower in water, then blend together with ghee and sea salt. You can mash by hand, but I’ve found that using a high-powered blender will yield a smoother texture.
- For the filling, start by stir frying the mirepoix (onion, carrots, celery) in ghee in an oven-safe skillet (I love my cast iron skillet for this). Add garlic, then brown the beef (or lamb). Stir in tomato paste.
- Make the roux by whisking together all the liquids and spices with arrowroot starch, then add this to the beef mixture. Simmer until thickened.
- Remove from heat, then top with the topping mixture in an even layer. Use a spatula to create a smooth surface.
- Bake for 20 minutes until golden, and the meat mixture is bubbling up.
It’s a healthy keto shepherd’s pie recipe that’s also a one pot meal for easy cleanup!
How to Make AIP Shepherd’s Pie
If you are following the autoimmune protocol, you can easily adapt this recipe to make it compliant with a few alterations:
- Instead of using ghee, substitute with coconut oil.
- Omit tomato paste. This won’t alter the flavor too much.
- Omit ground black pepper for strict AIP.
That’s pretty much it! It’ll still be amazingly comforting and delicious with these simple modifications.
Other recipes you might love…
- Mini Paleo Chicken Pot Pies
- Paleo Gnocchi Bolognese
- Paleo Sloppy Joe Casserole (Whole30 Compliant)
- Paleo Nacho Casserole
- Easy Instant Pot Beef Stew (Paleo, Whole30)
Low Carb Shepherd's Pie (Paleo, Whole30, AIP Option)
- 1 medium head of cauliflower cut into florets
- 2 medium carrots cut into 1-inch chunks
- 1/4 cup ghee or coconut oil for AIP
- 1/2 tsp salt
- 1 tbsp ghee or coconut oil for AIP
- 1/2 onion diced
- 2 stalks celery diced
- 1 carrot chopped
- 2 garlic cloves minced
- 1 lb ground beef or ground lamb
- Salt & pepper, to taste omit pepper for AIP
- 1/2 cup bone broth or beef broth
- 2 tbsp tomato paste omit for AIP
- 1 tbsp apple cider vinegar
- 1 tsp fresh rosemary
- 1 tsp fresh thyme
- 1 tbsp arrowroot starch
- Boil water in a large pot over medium high heat.
- Add the carrots and simmer for 5 minutes.
- Add in the cauliflower florets and cook for 5 more minutes until both the carrots and the cauliflower are cooked through and fork tender.
- Drain, and place in a food processor. Add ghee and salt, and process until everything turns smooth.
- Preheat oven to 400 degrees F.
- Heat ghee in a large oven-safe skillet over medium high heat.
- Add onion, celery, and carrot, and cook stirring for 5 minutes.
- Add minced garlic and stir for 1 minute until fragrant.
- Add the ground beef with salt and pepper, and cook until browned (~7 minutes), breaking it up with a wooden spoon. Stir in tomato paste.
- In a separate bowl, whisk together broth, apple cider vinegar, rosemary, thyme, and arrowroot starch.
- Pour over the beef and simmer for 5 minutes until the sauce reduces and thickens.
- Remove from heat, then top with mashed carrot and cauliflower, spreading it out evenly and smoothly over the meat mixture with a spatula.
- Bake for 20 minutes in the oven until the topping turns golden brown and the meat layer starts bubbling up.
- Cool for 10 minutes before serving.
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