This healthy Shepherd’s Pie recipe is high in protein, low in carbs and gluten-free making it a great option for a weight loss journey.
It’s full blown holiday season and I’ve been in the mood for hearty, cozy meals.
Unfortunately, most standard recipes for classic cozy dishes rely on blood sugar spiking potatoes or flour, both of which aren’t in line with my current postpartum weight loss goals.
Instead of avoiding these delish meals entirely, I decided to make new versions that are high in protein and low in blood sugar spiking starches.
And my all time favorite cozy meal is by far the Shepherd’s Pie.
So today, I’m sharing my healthy Shepherd’s Pie recipe!
Recipe Highlights
- High protein
- Low carb
- Tastes like the real deal
Key Ingredients
The ingredients of this healthy Shepherd’s pie sticks to classic flavors while making low carb swaps to make this recipe in line with weight loss and wellness goals.
Ground Beef
Technically since we’re using ground beef, we’re making a “cottage pie”. A true shepherd’s pie uses lamb, not ground beef. But ground beef is incredibly high in complete protein and tends to be less expensive than other meat options. If you want to stick true to the real deal, you can swap out the ground beef for lamb in this recipe.
Bone Broth
Bone broth is rich in collagen which helps to boost satiety and prevent hunger after the meal. When working toward a weight loss goal, reducing hunger and cravings is crucial for long term success.
Making your own homemade bone broth can be a fun weekend activity, but if you don’t have time to slowly simmer bone broth, you can checkout my favorite pre-made bone broth company ~ Kettle & Fire.
Get 20% off Kettle & Fire Bone Broth with my code AUTUMNBATES at checkout HERE!
Cauliflower
This is the main key swap that helps make this recipe low carb and low glycemic load. Instead of blood sugar spiking potatoes, we’re using cauliflower. Cauliflower is incredibly low glycemic load and low in carbohydrates. I used fresh cauliflower, but you can also use frozen cauliflower chunks.
Parmesan
Parmesan cheese is very low in lactose, making it a great option for most who are lactose intolerant. Parmesan is also the highest protein cheese coming in at 8-9 grams of complete protein per ounce!
I like to buy big bricks of whole parmesan at Costco to save a bit of money on the real deal.
Equipment Needed
- Skillet
- 9×13 glass or ceramic baking dish or 4 individual baking dishes (I use ones like these)
Ingredient Swaps
- Ground beef: Make traditional shepherd’s pie and swap out the ground beef for ground lamb.
Storing and Reheating
Store leftovers in a glass dish in the fridge for up to four days. Heat up in an oven safe baking dish covered in tin foil in the oven at 350 F for about 10 minutes or until warmed through.
Tips From The Nutritionist
Autumn Bates, CCN, MS, BS, CPT
This recipe serves 4 and comes in at a whopping 37 grams of protein per serving. Each serving also has 16 grams of net carbohydrates, 6 grams of fiber and 29 grams of fat (or about 3 servings of fat, as described in the Complete Intermittent Fasting Bundle).
Because of the high protein content and natural fats, this meal helps to boost the satiety hormones peptide YY and CCK. Combined, these satiety hormones help to prevent hunger and cravings after the meal.
Bye-bye after dinner sweet tooth!
Did you love this recipe? Let me know in the comments below!
The Best Healthy Shepherd’s Pie Recipe
Ingredients
- 1 large head cauliflower roughly chopped
- 1 pound ground beef
- 1 teaspoon olive oil
- 1 tablespoon fresh rosemary chopped
- 1 tablespoon fresh thyme chopped
- 1 teaspoon salt
- 1 medium yellow onion diced
- 1 large carrot diced
- 3 cloves garlic minced
- 1 cup mushrooms thinly sliced
- 1 tablespoon tomato paste
- 1/2 cup bone broth
- 1 1/2 teaspoon Worcestershire sauce
- 2 tablespoons butter
- 1 cup parmesan shredded
- additional salt to taste
Instructions
- Preheat oven to 425 degrees.
- In a medium or large pot, fill halfway with water and bring to a boil. Add cauliflower and cook until cauliflower is soft and easily pierced with a fork. Depending on how small you cut your cauliflower, this could take between 10-15 minutes. Drain the water once done cooking.
- While the cauliflower boils, start the filling. In a large pan over medium heat, add olive oil and the ground beef. Season with 1 tsp. salt, thyme and rosemary. Sauté and break up the meat until fully cooked.
- Once meat is cooked, add onions, carrot, garlic and mushrooms. Sauté for 5-7 minutes.
- Add tomato paste, bone broth and Worcestershire sauce. Turn heat to medium low and simmer for 10-15 minutes.
- While the meat simmers, finish the topping. Add butter, parmesan and a heavy pinch of salt to cauliflower. Mash with a potato masher until slightly creamy.
- In a large baking dish or 4 individual small baking dishes, add the meat and veggie filling. If using the individual baking dishes, evenly split the filling between each of the dishes.
- Top the meat with the mashed cauliflower. If using individual baking dishes, split the mashed cauliflower evenly between each dish.
- Bake for 25 minutes. Allow to cool for 10 minutes before eating.
Equipment
Nutrition
Did you try this recipe?
Don’t forget to leave a comment below and share your thoughts!
This Shepards pie is phenomenal! I’ve tried a lot of different recipes and it’s hard to find a good one that doesn’t use all the junk, but Autumns recipe is a perfect fall meal for the fam
Delicious! The cauliflower topping is creamy and perfect for a fall evening or anytime. It just the comfort food I was looking for.
AMEN! I had it again last night and was SO satisfied. My toddler gobbled it up too 😂
Very delicious. It checked all the boxes for my family’s need for gluten-free and heart healthy.
Thanks Mandee! It’s a family fave for us, too ❤️