Creamy Cauliflower Crusted Keto Shepherd's Pie Recipe | Family Favorite Meal Idea (2024)

FAQs

How many carbs are in a keto shepherd's pie? ›

This Keto Shepherd's Pie recipe has 5g of carbs and 1.8g of fiber per serving. That comes to 3.2g net carbs per serving.

Shepherd's pie with beef contains 265 calories per 243 g serving. This serving contains 7.7 g of fat, 15 g of protein and 34 g of carbohydrate. The latter is 3.2 g sugar and 3.4 g of dietary fiber, the rest is complex carbohydrate.

Simply put, after making a weekend roast, unused meat was repurposed into a pie using affordable potatoes as a crust. This frugal, albeit clever, meal suggests the name “cottage pie” referred to the consumers of the dish—poor Irish peasants (remember, they lived in cottages).

If you're tired of cauliflower everything, swede makes a nice change, and it's a healthy, clean keto option. Try it alongside my Ligurian Chicken with Olives and Tomatoes. Prepping it is simple: just slice away the top and bottom and then use a potato peeler to remove the outer layer and any green flesh (if any).

The cauliflower crust is prepared with a layer of olive oil and ricotta cheese. It then includes mozzarella cheese and a pinch of feta and garlic. Spinach leaves, onion halves, and chicken are added and baked in a brick oven before serving. The Keto Friendly Pizza has 897 calories and ranges from $11.98 to $13.98.

With only 1g net carbs per slice, Modern Mountain's Keto Pizza Crust is an easy, delicious, and guilt-free dinner or snack option that helps to make hitting your diet and fitness goals that much easier.

Vegetables: This shepherd's pie includes carrots and onions. Flour: All-purpose flour will thicken the beef gravy. Ketchup: Ketchup will add a little tang to the ground beef mixture.

Most workers ate their meat, potatoes and corn separately but workers of mainly Asian origins, combined their rations to create shepherd's pie, a more communal dish. The French-Canadian railway workers liked this new concoction, adopted the dish, and called it “pâté chinois”, which loosely translates to Chinese pie.

The dish originates from the British Isles, but some might argue that it is an Irish dish by origin. The name "Shepherd's Pie" was first recorded in an 1877 cookbook. In this same cookbook, it was noted that the dish was of Scottish origin. During the period between the 18th and 19th centuries, money was very tight.

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Is cauliflower actually keto? ›

Cauliflower is the ultimate low carb vegetable — and yes, cauliflower is keto! One cup of florets has 5.3 grams of net carbs. You can replace so many starchy foods with cauliflower, especially potatoes, rice and savory baked goods. (See the other veggies you can eat on keto in the low carb food list.)

Potatoes and other starchy vegetables

While good sources of vitamin C, potassium, and dietary fiber, white and sweet potatoes ought to be avoided on the keto diet because of their high carb content ( 45 , 46 ). Other nutritious but high carb vegetables to limit include peas and corn ( 47 , 48 ).

While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. A ½-cup serving of cottage cheese contains 88 calories, 2.4 g of fat, 4.5 g of carbs, and 11.6 g of protein, per the USDA.

Chipotle Chicken Keto Bowl (1 serving) contains 16g total carbs, 8g net carbs, 46g fat, 42g protein, and 665 calories.

Enlightened offers keto ice cream options, as well as low-calorie, non-keto options. The keto options contain 2–3 g net carbs for most flavors. The low-calorie options contain 7–12 g net carbs and 120–140 calories per two-thirds-cup serving.

Publix Bakery Sugar Free Apple Pie (0.17 pie) contains 34g total carbs, 33g net carbs, 13g fat, 3g protein, and 270 calories.