An easy and delicious version of Shepherd’s pie that is vegan and lower in carbs than the traditional version. Cauliflower mash is used instead of mashed potatoes to make this dish comforting.
Up until a little over a year ago I never had Shepherd’s pie but now I really love it. It is filling, delicious and easy to make. The filling combined with cauliflower mash on top, instead of mashed potatoes, is a match-made in heaven. If you have never had vegan Shepherd’s pie you are truly missing out and it is time to try it! If low carb recipes aren’t your thing or you don’t really care I have a lentil Shepherd’s pie on my blog already that is absolutely delicious. However, this version was absolutely delicious so I definitely encourage you to give it a try. Mashed cauliflower is going to help give this dish comfort with less carbs and of course a decent serving of vegan butter.
You will get two servings from this recipe. You can share this of course or save the other half for leftovers. However, I would eat them within a day because cauliflower gets a little funky after being in the fridge for a while. The nutrition information for one serving is: 440 calories, 38.7G carbs, 30G protein and 19.4G fat. *different ground beef crumbles will alter macros but should be somewhat similar.
What is vegan ground beef?
Good question! Vegan ground beef is a replacement used in place of regular ground beef. Everyday more and more brands are coming out with vegan ground beef replacements. Companies like Beyond Meat, Lightlife, Impossible Foods, Gardein, Meatless Farms and much more!! If you don’t live in the US options will of course be different. Another great replacement is textured vegetable protein. It is a dehydrated soy protein that is very easy to work with all you do is rehydrate it and then use it like a vegan ground beef.
What is low carb?
I am not a nutritionist or a dietitian so I don’t give nutrition advice. However, from my research I have found that a low cab diet is anything that consists of 100-150g of carbs a day. Low carb does not equal keto which is a completely different thing. I am not saying I think carbs are bad at all. Our bodies need carbs! However, I know for some people they may be looking to have some lower carb meals or just try and make some fun swaps. I know for certain times of year like summer when it is hotter I am looking for lighter meals and something like this would be perfect. So just remember carbs are necessary and you need to eat them! Also, everyone may have a different interpretation of what low carb means always make sure to consult with a doctor or registered dietitian to determine what you should be eating.
Making this Allergy Friendly
Depending on which brands of meatless crumbles you use this recipe is soy free and gluten free. Also, depending on the brand of vegan butter you use and non-dairy milk it can be made nut free. So if you have any allergies just plan accordingly. I used the Lightlife Smart Ground for this recipe which does contain soy and wheat but it is delicious. There are plenty of options such as Beyond Meat Beyond Beef, Impossible Ground, Lightlife Ground, Meatless Farms Mince, Gardein Beefless Crumbles and Trader Joe’s Beefless Crumbles to name a few. But overall this is a very easy recipe to alter to fit your allergy needs. You can always use lentils in place of the vegan ground beef, keeping in mind that will change the carb count.
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Sharing direct links to recipes and pictures is highly encouraged, please do not copy and paste my recipes or share my pictures without permission. I work very hard on my blog and don’t want to see my recipes popping up anywhere. Thank you so much.
Low Carb Shepherd’s Pie
Ingredients
- ½ cauliflower [250g]
- ¼ cup non-dairy milk, unsweetened and unflavored [60ml]
- 1 ⅓ cup ground beef crumbles [225g] I use Lightlife Smart Ground
- 1 carrot [40g] peeled and chopped
- ⅓ Vidalia or sweet onion[60g] chopped
- 1 ½ cups vegetable broth [360ml]
- ½ cup frozen peas [80g]
- ½ cup frozen corn [80g]
- 2 teaspoons cornstarch [5g]
- 2 tablespoons vegan butter [28g]
- ½ tablespoon oil [10g]
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- ½ teaspoon dried thyme
- ½ teaspoon dried rosemary
- ½ teaspoon black pepper or to taste
- Salt to taste
Instructions
- Preheat oven to 425F [218C].
- In a pot add the cauliflower and boil for 20 minutes until cauliflower is fork tender.
- In a pan add the oil along with the carrots, corn, peas and onions on a medium heat. Season with a pinch of salt and pepper. Sauté for 3-5 minutes.
- Then add in the vegan ground beef crumbles.
- In a small bowl combine the cornstarch and 2 teaspoons of vegetable broth to make a slurry. This helps to thicken the gravy and filling. Add it into the pan and mix with a spatula. Then add in the remaining vegetable broth.
- Cook this for about 5 minutes over medium heat. It should thicken slightly but still be a bit liquidy because it will thicken more in the oven. Season with the garlic powder, onion power, thyme, rosemary, black pepper and salt if you like.
- Once the cauliflower is done drain it. Add the vegan butter, non-dairy milk and salt to taste. Mash with a fork until smooth.
- In an oven safe dish add the filling then top with the mashed cauliflower.
- Bake for 25-30 minutes and broil for 5-7 minutes. It should be firm to the touch and a bit golden on top.
- Allow to cool for 10 minutes before cutting into it. Garnish with extra thyme and black pepper.
Video
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