Keto Shepherd’s Pie with Beef and Cauliflower Mash
If traditional shepherd’s pie wore a corset and hit Pilates, this is what it’d look like. Cauliflower replaces the carb bomb potatoes—no regrets. We ditched dairy, used vegan beef, and still managed to keep all the comfort and none of the guilt. Rich, savory, and totally plant-based, it’s cozy casserole meets self-control. Tastes indulgent, looks classy, and won’t trigger a food coma. You’ll go from “I’m just having a bite” to scraping the dish with a spoon. It’s the kind of dinner that says, “Yes, I meal prep, but make it sexy.”
Keto Shepherd’s Pie with Beef and Cauliflower Mash
A plant-based twist on shepherd’s pie with seasoned vegan ground beef and fluffy cauliflower mash. Keto-approved, cruelty-free, and mom-jean friendly.
Ingredients
For the Filling:
- 1½ cups plant-based ground beef
- 1 tbsp olive oil
- 1 small onion diced
- 2 cloves garlic minced
- 1 carrot finely chopped
- ½ cup green peas optional, but adorable
- ½ tsp thyme
- ½ tsp rosemary
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp tomato paste
- ½ cup vegetable broth
For the Cauliflower Mash:
- 1 medium head cauliflower cut into florets
- 1 tbsp vegan butter
- 2 tbsp nutritional yeast
- ¼ tsp garlic powder
- Salt and pepper to taste
Instructions
- Preheat oven to 375°F and grease your casserole dish.
- Boil cauliflower in salted water for 10–12 minutes until soft. Drain and let cool slightly.
- In a food processor, blend cauliflower, vegan butter, nutritional yeast, garlic powder, salt, and pepper until creamy. Set aside.
- Heat olive oil in a skillet. Sauté onion and garlic for 2 minutes.
- Add carrot, cook for another 3–4 minutes until soft.
- Stir in plant-based beef, thyme, rosemary, salt, and pepper.
- Add tomato paste and vegetable broth. Simmer for 5 minutes until thick and savory.
- Add peas (if using), stir, then transfer filling to the casserole dish.
- Spread cauliflower mash over the top like a boss. Smooth with a spoon.
- Bake uncovered for 25 minutes until golden and slightly crispy on top.
- Let it cool for 5 minutes. Then dive in like your diet depends on it.
Notes
📊 Nutritional Values (Per Serving)
- Calories: 310
- Total Fat: 18g
- Saturated Fat: 4.5g
- Carbohydrates: 15g
- Fiber: 6g
- Protein: 17g
💊 Vitamins & Minerals (Per Serving)
- Vitamin B12: 20%
- Iron: 25%
- Vitamin C: 35%
- Folate: 18%
- Calcium: 10%
💡 Notes & Tips to Boost Flavor
- Add a splash of tamari for extra umami sass.
- Mash in roasted garlic if you’re feeling gourmet and dramatic.
- Top with crushed walnuts for texture and a bougie twist.
- Don’t skip the bake—it makes the top crisp like your attitude.
- Double batch it. Leftovers? More like midnight magic.
