Finding recipes that are kid-friendly and healthy can be a challenge. In our home, we love this Pakistani Kima, Gluten-free Chili Mac, Baked Chicken Nuggets, and this Oven Barbecued Chicken. Now, Candace from Candida Free Candee shares a Low Carb Shepherd’s Pie Recipe that is sure to be a new favorite of ours. Shepherd’s pie typically is topped with mashed potatoes, which, while totally yummy, is a little heavy on the carbs for those of us watching our carb intake. You’ll love this version for sure.
Currently on my blog, I am doing a series on Crockpot, Casserole and Cook Ahead meals to help simplify my life since there is a lot going on.
I like to prepare meals at night once the kids are asleep so that the next day, or for a few days following (as I like to prep multiple meals at once), I won’t have to spend so much time in the kitchen.
In the last couple of weeks, I’ve shared:
– Beef and Cabbage Casserole (Grain Free Cabbage Roll Casserole)
– Sweet Potato and Sundried Tomato Frittata and today I’m sharing another one of my favourite make-ahead dishes.
A Low Carb Shepherd’s Pie Recipe.
This is not your typical shepherd’s pie mind you. This particular creation came out of a desire to up my veggie intake while still having well-rounded meals that will work for my possible foray into grain free.
Shepherd’s pie is a great winter comfort food, it is so warm and filling, however, it can be a little bland at times so I wanted to mix it up.
Adding roasted veggies to the filling was an easy choice to add more flavour. Roasting is so quick and adds so much to dishes. I am roasting everything these days!
Since I am so in love with roasted veggies I opted to ditch the potatoes and use something different for the topping. It looks like potatoes but…surprise, it’s cauliflower!
I had a not-so-great experience with cauliflower “mashed potatoes” when I was a kid (sorry mum) so I have shied away from it in all forms for many years. I am not sure if my tastes have changed or if it is all in the preparation but cauliflower is quickly becoming one of my favourite ingredients. Roasting this white cruciferous veggie adds SO much flavour; you really must try it. Even cauliflower haters will be clamoring for more.
The topping also includes nutritional yeast.
This is a bit of a controversial topic, but at this point my understanding that it is impossible for this deactivated, non-pathogenic yeast to feed candida. However, the word “yeast” still freaks me out a bit so if you are feeling cautious just leave it out, the cauliflower is pretty delicious on it’s own.
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Low Carb Shepherd’s Pie Recipe with Roasted Veggies
Makes 2 – 9” round pie plates
2 heads cauliflower, roughly chopped
2 stalks celery, finely chopped
3 bell peppers (I used one each of red, orange, and yellow), large dice
3 medium tomatoes, roughly chopped
1 large onion, chopped
2 cloves garlic (See Easiest Way to Peel Garlic)
1.5 pounds ground beef (if vegan, use about 4 cups bean of choice)
¾ cup fresh parsley, finely chopped and loosely packed
¼-1/3 cup kombucha vinegar or apple cider vinegar (I use this brand), to taste
1 cup homemade beef broth (you can also buy beef broth here or use this Vegetable Broth Mix for a vegan version)
½ cup nutritional yeast, optional
extra virgin olive oil
1. Preheat oven to 450° F.
2. Place 2 rimmed baking sheets to preheat in the oven. (optional, but helps cook the veggies faster and gives them a nice roasted bottom.)
3. Take chopped cauliflower and toss it in a large bowl with 1-2 tbsp extra virgin olive oil. Add in nutritional yeast (if using) and salt. Toss to coat.
4. In another bowl, toss the tomatoes, onion, and peppers in a tbsp of extra virgin olive oil, salt and freshly ground pepper.
5. Once oven is heated, take out baking sheets and line with parchment paper, if desired. Place in an even layer the cauliflower on one sheet and the rest of the veggies on the other.
6. Bake until nicely roasted, about 20-25 minutes.
7. While baking, saute garlic in extra virgin olive oil over medium heat. Add celery and cook until slightly softened.
8. Add in beef and brown, adding salt and pepper to taste.
9. Once veggies are done, remove them (except for cauliflower) from their baking sheets and add to the beef mixture. Pour in broth and vinegar and simmer until cooked down slightly. Stir in parsley.
10. While mixture is cooking down, place the cauliflower in a high-powered blender (I used my Vitamix) or food processor and puree. You may need to add more yeast or salt at this point.
11. Divide the beef mixture evenly among two 8″ pie plates and top with the roasted cauliflower puree.
12. Bake at 375° for 15-25 minutes or until heated and the topping has a golden colour. (Colour will be lighter if yeast is omitted).
Time Saving Tip: Roast veggies for a few recipes at a time you can really minimize time spent in the kitchen.
While the components of this recipe take a few extra steps I think you will agree that it is well worth it. For extra time saving make a couple of these, pop them in the freezer and heat them up on a cold day!
Enjoy and be comforted!
From Adrienne: We LOVE Shepherd’s Pie. I have a Vegan Adzuki Bean Shepherd’s Pie Recipe on my site already (my apologies for the not-so-great photo in advance–but there is some interesting info about shepherd’s pie over there that is worth reading) but I really love Candace’s twist on this old favorite. I am for sure going to make this for my family soon.
Have you tried Shepherd’s Pie?
What Comfort Food is your favorite?
Candace is a stay-at-home-mom, wife, graphic designer and food lover. She loves to make healthy, whole foods that are dairy free and candida friendly. She loves being a mom and is passionate about parenting, living healthy and helping others do the same. She shares her recipes and candida fighting tactics at: candidafreecandee.com. You can also follow her on Facebook and Twitter.