Low Carb Shepherd’s Pie

Low Carb Shepherd’s Pie is comfort food.  Here is a warm and savory casserole for a cool autumn evening — without any carby guilt attached.

This is a recipe makeover from an old family favorite.   When making over a recipe the two biggest hurtles for me that have to be overcome are: 1. taste. And 2. texture.

Truthfully if the new healthier dish isn’t a close approximation of the old favorite, then I just as soon not make the effort. Ya’ know what I’m saying here?

Two things that had to be changed in this recipe are the mashed potatoes and the condensed tomato soup.  A can of condensed tomato soup has well over 40 grams of carbs.

And 2 cups mashed potatoes? — at least 45 carbs.  — A carb disaster — but super yummy.  — hmm.

So what did I do?  For the the can of soup I used canned diced tomatoes and a small can of tomato sauce.

I found that adding a couple of teaspoons of chick pea flour made the tomato mixture thicker and the overall texture was creamier and you can’t taste the bean flour at all.

As you can see, I occasionally replace the the ground beef with lean shredded beef If I have any on hand.  It is slightly leaner than the ground beef and oh so good.

For the potato replacement, I used our old friend, shredded cauliflower.  I shredded it on the fine shredder after I had steamed it lightly.

This finer texture with the addition of the egg and parsley is a suitable mashed potato replacement.  (If you’ve  tried my Cauliflower Tots, you know the yumminess that shredded cauliflower can be!)

This Low Carb Shepherd’s Pie makes a family size casserole of 6 hearty servings.  It is a calorie bargain at just 218 per serving (–if you count such things. -I don’t).

The carb count is 12 total, but only 8 net carbs. Yup, there are 4 big ole’ grams of fiber per serving in this dish. So this isn’t strictly keto, but it has so much veggie goodness and down-home comfort that I make room for it in my recipe box.

I often figure out all the nutrition facts for my  recipes on Calorie Count.   You can find the nutrition box with all the details above the recipe.

So, you must have guessed that I feel pretty good about this recipe makeover because I’m sharing it with all of you.  Enjoy!  – Laura

Nutrition Information for Low Carb Shepherd’s Pie:

Low Carb Shepherd’s Pie Recipe:

Low Carb Shepherd’s Pie

Laura

This low carb shepherd’s pie is a tasty makeover of the classic casserole comfort food. It saves over 15 carbs and lots of calories per serving by using two sneaky ingredient exchanges

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Main

Cuisine American

Servings 6 servings

Calories 218 kcal

Ingredients

  

• 16 oz extra lean ground beef
• 2 cups shredded cauliflower
• 1 cup Colby jack cheese shredded
• 1 egg
• 1 15 oz can diced tomatoes
• 1 can tomato sauce
• 1 can green beans
• ½ onion chopped
• ½ tsp. chopped garlic
• ½ tsp. salt
• ¼ tsp. black pepper
• 2 tsps. chick pea flour

Instructions

 

• In a large, deep skillet, brown beef and onion.
• Add diced tomatoes, tomato sauce pepper, ½ tsp salt, garlic, chick pea flour and drained green beans.
• Stir mixture and heat through. Mixture should thicken a bit as it heats.
• Pour the shepherd’s pie filling into a large greased, 2 quart casserole.
• In a small mixing bowl, stir cauliflower, egg together, ¼ tsp salt.
• Cover the filling with the cauliflower mixture and sprinkle with parley.
• Sprinkle the shredded cheese over the top.
• Bake at 350 degrees or until casserole is hot and bubbly.

Notes

Serving size: ⅙ th recipe Calories: 218 Fat: 8.6 Carbohydrates: 12 Fiber: 4.2

Keyword low carb shepherd’s pie

Nutrition Information for Low Carb Shepherd’s Pie: