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Whenever my grandma knows that she is having company, she always makes sure the fridge is full and there is something warm on the table to eat.
One of her favorite dishes to make for the family is shepherds pie.
My parents and sister were traveling to visit my grandparents during their spring break.
Unfortunately, I was not able to go since I had to stay and work. The joys of being an adult.
When they left, I was obviously jealous.
I couldn’t see my loved ones so obviously, I was feeling a little down.
As we all know, food often brings comfort and memories along with it.
So, I wanted to make a low carb easy shepherd’s pie thinking that may make me feel a little bit better.
The traditional shepherds pie has potatoes, heavy cream, ground beef, and corn.
Being dairy free, I obviously had to nix the heavy cream from the recipe.
The potatoes had to go too since I wanted a lower carb option.
Not only that, but corn is usually genetically modified and also higher in carbs.
So, I wanted to find a replacement for this ingredient as well.
Despite all the substituting I had to do, it still tasted great!
So, I hope you enjoy this super Easy Shepherd’s Pie recipe as much as I did!
Cauliflower instead of Potatoes
I am not bashing potatoes at all as they do have some great nutritional benefits.
They are loaded with vitamin C, B6, potassium, and iron (if you eat the skin).
However, when you want something lower in carbs, potatoes are not going to cut it for your recipe.
One small potato has over 20 grams of carbs. In comparison, one cup of cauliflower has about 5 grams of carbs.
Plus, cauliflower has more vitamin C and vitamin K than a potato and it has similar levels of B6 and folate to that of a potato.
Furthermore, potatoes are on the “Dirty Dozen” list.
This means that they are one of the many foods that are heavily sprayed with pesticides.
If you ever buy potatoes, make sure you buy organic.
Non-organic cauliflower is also sprayed with pesticides, but is ranked lower thank potatoes on the “Dirty” vegetables list making this non-organic choice a better option.
Even though non-organic cauliflower is better compared to the items on the dirty dozen list, I buy organic cauliflower anyway to be safe.
Besides, it turns out that cauliflower is a great low carb substitute in many recipes.
Vegetable Broth instead of Heavy Cream
Heavy cream is a dairy product that is made from the higher-butterfat layer that is skimmed off the top of mile before it is processed.
One tablespoon of heavy cream has about 50 calories and 5 grams of fat.
That’s for 1 tablespoon; a really small amount! Yikes.
I wanted to substitute the heavy cream with a non-dairy, healthier option in this easy shepherd’s pie recipe.
That’s why I decided to use vegetable broth. One cup of vegetable broth only has about 10 calories.
The vegetable broth is a good base to mash the cauliflower.
Mushrooms and Bell Peppers instead of Corn
Shepherds pie typically has corn in it too.
However, a lot of people who have celiac, like my mom and I, cannot tolerate corn very well either.
Most corn in the US is genetically modified, which we all know isn’t good for you.
Corn also contains prolamins which is a class of proteins that some people can’t properly break down.
This can cause symptoms like leaky gut and unwanted bacteria growth in the gut.
The proteins in corn can actually act as allergens in some people and result in an overproduction of white blood cells.
My mom and I try to avoid corn the best we can.
Some people who have eliminated corn from their diets have testified that aches, pains, and rashes disappeared.
Mushrooms and bell peppers replace the corn in my recipe.
These ingredients add more nutritional value to the recipe compared to using corn.
They provide good sources of vitamin C, K, B6, E, A, Folate, and potassium!
Putting it all Together-Easy Shepherd’s Pie Recipe
To mash the cauliflower, I used my nutribullet.
I absolutely LOVE this kitchen gadget and use it all the time for recipes and smoothies.
It purees the cauliflower well.
You can also use a food processor or a hand puree. Either option works well with the cauliflower since it is easy to mash.
Typical Shepherd’s pie is served in a tall bowl. That is how my grandmother usually makes it.
However, for this recipe, I wanted to make individual shepherd’s pie cupcakes.
This makes it easier to take on the go (as I am always on the go).
It also helps with serving sizes if you are watching what you eat.
If I am having this as a meal, I usually have 2-3.
However, these also make a nutritious, low carb, dairy free, gluten free, paleo, high protein snack!
I grab one and go.
If you enjoyed this recipe, you will certainly like a few of our other gluten and dairy free ones:
Tropical flavored cauliflower recipe
Easy Shepherd's Pie Recipe Keto, Paleo, Whole 30
So quick and in snack sized servings. Super healthy on the go meal.
- 1 Head Cauliflower
- 1 Cups Vegetable Broth
- 1/4 Cup Onion
- 2 Cloves Garlic
- 1 Diced Bell Pepper
- 1 Cup Diced Mushrooms
- 1 lb Ground Turkey
- 1/2 tsp Cumin
- 1/2 tsp Salt
- 1/2 tsp Black pepper
- 1/2 tsp Tumeric
- Scallions For Garnish
- Paprika For Garnish
Chop up the the cauliflower into chunks
Place the vegetable broth and the cauliflower in a large pot and cook for approximately 10 minutes until the cauliflower is soft.
Add the cauliflower and broth mixture to a food processor and pulse until it is smooth.
Dice up the onions and garlic. Add some olive oil to a skillet and cook the onions and garlic for about 1 minute.
Add the ground turkey and cook for about 5 minutes.
Add the bell pepper, mushrooms, salt, pepper, cumin, and tumeric to the meat filling and cook for another 5 minutes.
Preheat the oven to 350 degrees. Line a baking pan or cup cake tins for shepherd's pie cupcakes.
Put the filling at the bottom of the pan or cupcake tins.
Place the mashed cauliflower on top of the filling and sprinkle with paprika.
Place the shepherd's pie in the oven for approximately 10-20 minutes at 350 degrees.
Garnish with sliced scallions and enjoy!