Recipes

Keto Cajun Shepherd’s Pie

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So, I know it’s only September…in Texas… which means it’s still HOT! Are you familiar with Texas heat?? If you are, then you know what I mean…     There’s HOT then there’s Texas HOT.

  

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So, eating hot meals might not be ideal, for some. I get it. But, that’s never stopped me from getting busy in my kitchen regardless of the season.

  

This keto recipe is a perfect cool-weather meal. It is very hearty and rich in flavor. I use ground beef in my shepherd’s pie and absolutely love the cheesy, Cajun twist!

  

I don’t know about you; but, I need flavor in my food. And this dish has LOTS of it!

  

  

A couple of tips before you get started:

  

If you’re concerned about the carbs in the carrots you could omit them. But, I like the color they add to the dish.

  

You could always add a red bell pepper, though the macros will change a bit. Play around with it and keep it keto!

  

I love this Cajun seasoning. This brand is great because it doesn’t have maltodextrin!

  

Cajun Seasoning for the Best Keto Shepherd’s Pie

  

Being on the keto diet, I always have a bag of frozen cauliflower on hand. I’m a busy mom and need all the help I can get! Can I get an AMEN?!?

  

Cauliflower has a lot of moisture in it naturally and many recipes will tell you to steam and squeeze out the extra water. You could but I don’t here.  It’s just easier.

  

I don’t add a lot of extra liquid to them, either. Just enough beef broth to create some steam and add a layer of flavor.

  

Also, adding the garlic while steaming bumps up the flavor immensely!

  

I use my immersion blender… because, again, I need all the time saved as I can get!

  

Sometimes, I mix in a bit (about a cup) of extra colby to my cauliflower mash, in this dish it just takes it over the top. It also helps to bulk up and thicken it. But if you want to stay below 500 calories per serving. Skip it. It’s still delicious either way.

  

I love all the beef-y goodness! This dish does not disappoint.  

  

I sure hope you’ll try this dish and enjoy it as much as I do.  In any weather…    

  

~Steph at Ketofied Sisters

  

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Keto Cajun Shepherd’s Pie Pinterest

  

Keto Cheesy Cajun Shepherd’s Pie

A delicious home cooked keto comfort meal

  • 1.5 lbs. ground beef
  • 1 tablespoon olive oil
  • 1 bell pepper (diced)
  • 1 carrot or 1/2 cup (diced)
  • 1 small onion (diced)
  • 1 stalk celery (diced)
  • 4 cloves garlic (diced)
  • 1/2 cup beef broth (low sodium)
  • 1 tablespoon cajun seasoning
  • 1/2 tablespoon garlic powder
  • 1/2 tablespoon onion powder
  • 1/2 tablespoon paprika
  • 1 teaspoon xanthan gum
  • Salt and Pepper to taste

Mashed Cauliflower:

  • 1 bag frozen cauliflower (or 1/2 large fresh)
  • 3 cloves of garlic smashed left whole
  • 1/4 cup heavy cream
  • 1 tablespoon butter
  • 2 ounces cream cheese (room temperature)
  • 1/2 cup parmesan (grated)
  • 1 cup Colby cheese (grated)
  • 1 teaspoon dried parsley
  • 1 green onion stalk (sliced for optional garnish)
  1. Preheat oven to 375 degrees.
  2. Mix seasoning blend together and set aside.
  3. In a pot, place the frozen or fresh cauliflower florets along with the beef broth and garlic cloves. Cook about 12 minutes, until florets are very tender.

  4. While cauliflower boils start cooking meat.
  5. Place about 1 tablespoon of olive oil in a pan over medium heat, Add onion and carrot season with 1 tablespoon of seasoning blend. Sauté 3 minutes.

  6. Add celery and bell pepper and cook 3 minute more. Add garlic and cook for 1 minute more.
  7. Add ground beef, season with 1/2 tablespoon of seasoning blend. Reserve the remaining seasoning blend for the cauliflower.
  8. Cook beef for about 10 minutes, add broth and cook 5 minutes more.

  9. Add 1 teaspoon xanthan gum to ground beef and cook a few minutes more to thicken sauce.
  10. Blend cauliflower; add remaining seasoning blend, butter, heavy cream, parmesan, cream cheese and blend until creamy.

Assemble Pie:

  1. Add meat to a 9 inch greased casserole dish. Top with cauliflower, then top with remaining cheese.

  2. Bake at 375 degrees for about 15 minutes.
  3. Remove from oven and top with green onions.

Macros 1 Serving: Net Carbs 7g, Fat 34g, Protein 33g, Calories 479

The nutrition information provided are only estimates based on an online nutritional calculator. We are not certified nutritionists. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

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3 Comments

  1. Jenn September 14, 2018
    • ketofiedsisters September 14, 2018
  2. Chris September 14, 2018

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