Ingredients
Topping:
- 1 large head cauliflower cut into florets, or about 24 oz frozen florets
- 3 cloves garlic, smashed
- 1/2 cup full fat coconut milk or cream
- 3 Tbsp ghee, melted
- 2 Tbsp nutritional yeast (optional)
- 1 tsp fine sea salt
- 1/4 tsp black pepper
Filling:
- 1 tbsp ghee
- 1 1/2 lbs grass-fed ground lamb or beef
- Sea salt and black pepper, to taste
- 3 large carrots, diced
- 1 medium onion, diced
- 3 cloves garlic, minced
- Sea salt and black pepper for veggies, to taste
- 3/4 cup beef or chicken bone broth
- 2 Tbsp tomato paste
- 1 tsp fresh minced thyme
- 2 tsp fresh minced rosemary
- 1 cup frozen green peas OR chopped green beans (for lower carb)
Instructions
- Prepare Cauliflower Puree: Steam the cauliflower florets and smashed garlic cloves until soft. You can use a steamer or microwave for this. Once tender, place them in a food processor or blender, add coconut milk, melted ghee, nutritional yeast (if using), sea salt, and black pepper. Blend until the mixture is smooth and creamy. Set aside.
- Preheat Oven and Brown Meat: Preheat your oven to 375°F (190°C). Heat a deep oven-proof skillet over medium-high heat and add 1 tablespoon of ghee. Crumble in the ground lamb or beef, season with sea salt and black pepper, and brown the meat thoroughly, breaking it apart as it cooks. Once browned, remove the meat with a slotted spoon and set aside.
- Sauté Vegetables: Lower heat to medium. In the same skillet, add diced carrots and stir to coat with the rendered fat and ghee. Cook for about 2 minutes. Add diced onion and cook until softened. Then add minced garlic, fresh thyme, rosemary, and season vegetables with sea salt and pepper. Cook for another 2 minutes until fragrant.
- Add Liquids and Simmer: Stir in bone broth and tomato paste until well combined. Return the browned meat to the skillet, add the frozen green peas (or chopped green beans for lower carb), and stir. Let the mixture simmer for about 2 minutes to thicken the sauce and merge the flavors.
- Assemble Shepherd’s Pie: Spread the creamy mashed cauliflower evenly over the meat and vegetable mixture using a spoon or spatula. Smooth the top, and if desired, sprinkle with chopped parsley for garnish.
- Bake: Place the skillet on a large baking sheet to catch any bubbling sauce. Bake in the preheated oven for 20-25 minutes, or until the sauce is bubbling and the cauliflower topping turns golden brown.
- Rest and Serve: Remove the pie from the oven and let it sit for about 10 minutes before serving hot. Enjoy your wholesome, hearty meal!
Notes
- Nutritional information was calculated using carrots and peas. You can substitute green beans or Brussels sprouts and reduce the tomato paste to lower the carbohydrate count further.
- You can steam cauliflower in the microwave to save time instead of using a stovetop steamer.
- Using grass-fed meat adds extra nutrients and richer flavor compared to conventional meat.
- For a dairy-free option, ensure your ghee is clarified properly or substitute with coconut oil.
- Storing leftovers in an airtight container in the refrigerator will keep for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Keto, Low Carb, Paleo, Whole30
