Cheesy Cauliflower Shepherds Pie

Switching potatoes for cauliflower is the secret to making old recipes work for you on keto. This pie recipe still had all your favourites but cuts the carbs.

Prep Time
10 minutes
Cook Time
45 minutes
Serving
Serves 1
Keto Cheesy Cauliflower Shepherds Pie

Method

Step 1. Preheat your oven to 180°

Step 2. Bring a pot of water to the boil and cook cauliflower for 10-15 minutes, or until soft enough to mash. Drain, and transfer to a food processor along with butter (approx. 1 ½ tb), garlic, and a pinch of pepper. Blitz until smooth, then set aside.

Step 3. Meanwhile, heat the olive oil (approx. 1 tb) in a frying pan over a medium heat. Sauté the onion (approx. ½ small onion) for two minutes, then add the mushrooms (approx. 6 small mushrooms) and brown for 2-3 minutes. Add the beef and cook for a further 4-5 minutes until cooked through.

Step 4. Dissolve the bone broth powder in 150mL of boiling water, then pour into the frying pan. Bring to the boil, then add the tomato paste (approx. 1 tb), carrot (approx. ½ medium carrot) and peas (approx. 1 ½ tb).

Step 5. Cook for 5-10 minutes until sauce has thickened, then transfer to a large ramekin or small ceramic baking dish. Spoon the cauliflower over the mince mixture and top with grated cheddar (approx. ¼ cup).

Step 6. Bake for 20 minutes or until the crust has started to brown in places.

Step 7. Sprinkle parsley over the top prior to serving.

Ingredients

  • 200g Cauliflower, cut into florets
  • 30g Butter
  • 20mL Extra Virgin Olive Oil
  • 1 Garlic Clove, crushed
  • 50g Brown Onion, sliced
  • 80g Button Mushrooms, sliced
  • 75g Lean Beef Mince
  • 5g Bone Broth
  • 20g Tomato Paste
  • 65g Carrot, peeled and grated
  • 15g Green Peas
  • 1 Pinch Sea Salt
  • 2 Pinches Ground Black Pepper
  • 30g Cheddar Cheese, grated
  • 1 Pinch Flat-Leaf Parsley, to serve

Per serve:

Energy: 831kcal. (3479kJ)

Fat: 71% (67g)

Protein: 19% (37g)

Carbohydrate: 10% (14g net carbs)

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