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. This recipe for Low-Carb Shepherd's Pie Recipe is from a gal who used to contribute to this blog, Candace. I'm so glad she shared it with us and it's sure to be a new favorite of ours.
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 traditional recipe. I am for sure going to make this for my family soon.
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. Whether or not you are watching your carbs, you will love this reduced-carb version for sure.
I like to prepare meals ahead of time whenever possible so when things are busier I don’t have to spend so much time in the kitchen.
Some other good prep-ahead or make-ahead meals on my site are:
But this low-carb shepherd's pie is yet another great make ahead dish to add to your family's recipe box.
A Low Carb Shepherd’s Pie Recipe
This is not your typical shepherd’s pie mind you. This particular creation is full of roasted veggies (so it really helps you up your vegetable intake, plus it is a great meal for those who are trying to remove grains either completely or partially from their diets.
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 the additional veggies really help to mix things up.
Adding roasted veggies to the filling was an easy choice to add more flavor. Roasting is so quick and adds so much to dishes. Once you've roasted a few veggies, you're sure to want to roast everything!
To make traditional shepherd's pie low carb, ditch the potatoes and use something different for the topping. It looks like potatoes but–surprise, it’s cauliflower!
Even if you're not a cauliflower lover, or have tried cauliflower mash or cauliflower rice and haven't been a fan, try this recipe since in this recipe it's not only the veggies in the Low-carb Shepherd's Pie that are roasted, but the cauliflower is too! Roasting this white cruciferous veggie adds SO much flavor; you really must try it. Even cauliflower haters will be clamoring for more.
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Additionally, for more flavor, the cauliflower topping also includes nutritional yeast.
This is a bit of a controversial topic, but even if you are suffering from candida, never fear. This yeast is deactivated and non-pathogenic and does not 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.
I will say that it's a good idea, if you are have MTHFR, to avoid fortified nutritional yeast and go with a non-fortified nutritional yeast.
More On this Low Carb Shepherd's Pie
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!
- For peppers, I used one each of red, orange, and yellow.
- See Easiest Way to Peel Garlic for tips on peeling garlic.
- If vegan, use about 4 cups of your bean of choice for the meat, but de gas the beans first.
- You can substitute organic apple cider vinegar for the kombucha.
- Here are some tips on how to make bone broth. Also, you can use this Vegetable Broth Mix for a vegan version. Oh, and if you would prefer to buy bone broth instead of making your own, here is a great place to do so.
Low-Carb Comfort Food -- Shepherd's Pie with Roasted Veggies (grain & dairy free, vegan option)
- 2 heads cauliflower (roughly chopped)
- 2 stalks celery (finely chopped)
- 3 bell peppers (large dice - omit for AIP)
- 3 medium tomatoes (roughly chopped)
- 1 large onion (chopped)
- 2 cloves garlic
- 1.5 pounds ground beef
- 3/4 cup fresh parsley (finely chopped and loosely packed)
- 1/4-1/3 cup kombucha vinegar
- 1 cup homemade beef broth
- 1/2 cup nutritional yeast (optional)
- 2 Tbsp extra virgin olive oil (or to taste)
- 1 tsp salt (or to taste)
- 1 tsp organic pepper (or to taste)
- Preheat oven to 450° F.
- Place 2 rimmed baking sheets to preheat in the oven. (optional, but helps cook the veggies faster and gives them a nice roasted bottom.)
- 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.
- In another bowl, toss the tomatoes, onion, and peppers in a tbsp of extra virgin olive oil, salt and freshly ground pepper.
- 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.
- Bake until nicely roasted, about 20-25 minutes.
- While baking, saute garlic in extra virgin olive oil over medium heat. Add celery and cook until slightly softened.
- Add in beef and brown, adding salt and pepper to taste.
- 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.
- 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.
- Divide the beef mixture evenly among two 8" pie plates and top with the roasted cauliflower puree.
- 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).
Enjoy and be comforted!
Have you tried Shepherd's Pie?
What Comfort Food is your favorite?