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Is there anything more comforting that curling up in the chair and dipping your fork into a big bowl of Shepherd’s Pie?
That combination of rich meat and low-carb gravy with a luscious creamy top just can’t be beaten.
Or can it? Try this perfectly Irish twist to a traditional Shepherd’s Pie and top it with delicious Irish style Colcannon instead of potato mash or even the most common alternative — cauliflower mash. It’s next level keto Shepard’s Pie. Enjoy!
Hands-on Overall
Serving size about 1 1/2 cups
Nutritional values (per serving, about 1 1/2 cups)
Net carbs6.9 grams
Protein18.8 grams
Fat37.1 grams
Calories440 kcal
Calories from carbs 6%, protein 17%, fat 77%
Total carbs10.5 gramsFiber3.6 gramsSugars4.8 gramsSaturated fat19.3 gramsSodium597 mg(26% RDA)Magnesium64 mg(16% RDA)Potassium681 mg(34% EMR)
Ingredients (makes 6 servings)
Shepherd's pie filling:
- 500 g ground lamb (1.1 lb)
- 1/2 medium yellow onion, finely chopped (55 g/ 1.9 oz)
- 1 tsp onion powder
- 2 tsp fresh rosemary, finely chopped or 1 tsp dried rosemary
- 1 cup beef stock or vegetable stock (240 ml/ 8 fl oz)
- 1 cup sliced brown mushrooms, sliced (72 g/ 2.5 oz)
- 1/4 cup tomato paste or sugar-free bbq sauce (60 ml/ 2 fl oz) - you can make your own BBQ Sauce
- 1 tbsp coconut aminos or tamari sauce (15 ml)
- 1 tsp xanthan gum
- sea salt and ground pepper, to taste
Colcannon topping:
- 1/2 small green cabbage, sliced and tough stems removed (350 g/ 12.3 oz)
- 1 medium cauliflower (600 g/ 1.3 lb)
- 4 medium spring onions, sliced (60 g/ 2.1 oz)
- 1/2 cup heavy whipping cream (60 ml/ 2 fl oz)
- 1/2 stick unsalted butter (57 g/ 2 oz)
- 1 tbsp extra virgin olive oil (15 ml)
- sea salt and ground pepper, to taste
- 1/4 cup grated cheddar cheese (28 g/ 1 oz)
Instructions
- Prepare all the ingredients for the filling.
- Place your minced lamb and onion in a large non-stick skillet and brown.
- Add the onion powder and the rosemary and stir through.
- Add the sliced mushrooms and cook until they start to soften. Add the bbq sauce and coconut aminos and combine well.
- In a jug, combine the stock and xanthan gum and whisk until well combined.
- Add to the filling mixture and cook over medium heat until it thickens. Leave to simmer gently while you prepare the colcannon topping.
- Prepare all the ingredients for the colcannon.
- Cut the cauliflower into florets. Place cauliflower in a steamer basket over a pot filled with 1-2 cups of water. Bring to a boil and cook for 8-10 minutes. Do not overcook.
- Meanwhile, remove the tough stems and slice the cabbage. Place the cabbage into a deep pan with 1 tablespoon of ghee, stir to combine with the ghee and cover with a lid.
- Cook over a medium-low heat for about 5 minutes, or until tender. Add the sliced spring onions and cook for another minute. When done, take off the heat and set aside.
- When the cauliflower is tender, take off the heat, remove the lid, and let it cool down for 5 minutes.
- Transfer the cauliflower into a blender, add the cream and butter. Process until smooth.
- Add the cooked greens and stir through. Preheat your grill or broiler.
- Place the filling into a serving dish and top with the colcannon. Sprinkle with grated cheese and pop under the grill for a few minutes until the top is browned and crisp.
- This keto Irish Shepard’s Pie can also be prepared in advance and cooked at 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional) for 30 minutes. This dish can also be frozen.
Ingredient nutritional breakdown (per serving, about 1 1/2 cups)
| Net carbs | Protein | Fat | Calories |
|---|
| Lamb, minced (ground), 85% lean, 15% fat, raw |
| 0 g | 14.3 g | 17.3 g | 213 kcal |
| Onion, brown (yellow), raw |
| 0.6 g | 0.1 g | 0 g | 3 kcal |
| Onion powder, spices |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Rosemary, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Beef bone broth, beef stock |
| 0.1 g | 0.6 g | 0.5 g | 7 kcal |
| Mushrooms (brown), fresh |
| 0.4 g | 0.3 g | 0 g | 3 kcal |
| Tomato purée (paste, unsweetened) |
| 0.7 g | 0.2 g | 0 g | 4 kcal |
| Coconut aminos (substitute to soy sauce) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Xanthan gum, thickening agent |
| 0 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Cabbage, green, fresh |
| 1.9 g | 0.6 g | 0.1 g | 12 kcal |
| Cauliflower, fresh |
| 1.5 g | 1 g | 0.1 g | 13 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.5 g | 0.2 g | 0 g | 3 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.5 g | 0.4 g | 7.6 g | 73 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 7.6 g | 68 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 2.3 g | 20 kcal |
| Cheddar cheese |
| 0.1 g | 1.1 g | 1.6 g | 19 kcal |
| Total per serving, about 1 1/2 cups |
| 6.9 g | 18.8 g | 37.1 g | 440 kcal |
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