Keto shepherd's pie with sweet potatoes, ground beef and veggies
Savor the deliciousness of Keto Shepherd's Pie, combining sweet potatoes, ground beef, broccoli, and carrots. This low-carb recipe features rich flavors from tomato paste, coconut milk, soy sauce, and thyme, making it a hearty, gluten-free dinner option. Perfect for keto diets!
- 22 Mar 2024
- Cook time 45 min
- Prep time 10 min
- 10 Servings
- 12 Ingredients
Get ready to indulge in a hearty and delicious dish with our Keto Shepherd's Pie. This low-carb twist on a classic comfort food features a delectable combination of ground beef, sweet potatoes, and a medley of vegetables. It's perfect for those following a ketogenic diet or anyone looking for a nutritious and satisfying meal.
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C).
- Peel and cut the sweet potatoes into small chunks.
- In a large pot, add the sweet potatoes and cover with water. Bring to a boil and let it simmer for about 15 minutes or until the potatoes are soft and tender.
- Drain the sweet potatoes and return them to the pot. Add 4 tablespoons (55g) of butter, and mash them until smooth. Set aside.
- While the sweet potatoes are cooking, finely chop the onion.
- In a large skillet over medium heat, add 3 tablespoons (40g) of olive oil.
- Add the chopped onion and sauté until it becomes translucent.
- Add the ground beef to the skillet and cook until browned, breaking it up with a spoon as it cooks.
4. Add Vegetables and Seasoning:
- Finely chop the broccoli and carrots.
- Add the tomato paste, broccoli, carrots, soy sauce, garlic powder, and dried thyme to the skillet with the ground beef and onions.
- Stir to combine, allowing the mixture to cook for about 5 minutes until the vegetables are slightly tender.
- Pour the 1/4 cup (54g) of coconut milk into the beef and vegetable mixture, stirring well to combine everything.
- Transfer the beef and vegetable mixture to a casserole dish, spreading it out evenly.
- Spoon the mashed sweet potatoes on top of the beef and vegetable mixture, spreading it evenly across the top.
- Dot the remaining 4 tablespoons (55g) of butter in small pieces on top of the mashed sweet potatoes.
- Place the casserole dish in the preheated oven and bake for 20-25 minutes, or until the top is golden and the filling is bubbly.
- Once baked, remove the dish from the oven and let it cool for a few minutes before serving.
- Cut into portions and serve warm.
Tips:
- When choosing sweet potatoes, opt for smaller ones as they tend to be less starchy and lower in carbs.
- To save time, you can prepare the sweet potato mash and the ground beef filling ahead of time and assemble the pie just before baking.
- For a creamier texture, ensure the coconut milk is well mixed into the sweet potato mash.
- Feel free to add more of your favorite low-carb vegetables like zucchini or bell peppers to the filling for extra flavor and nutrients.
- If you prefer a dairy-free version, substitute butter with ghee or more olive oil.
With just a bit of preparation, this Keto Shepherd's Pie will make a delightful addition to your weekly meal plan. It's a flavorful and filling dish that the whole family will love, all while keeping it low-carb and nutritious. Enjoy your meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 400kcal | 16% |
| Protein | |
| Protein 18g | 12% |
| Carbohydrates | |
| Carbohydrates 16g | 5% |
| Fiber 2.76g | 7% |
| Sugar 4.34g | 4% |
| Fat | |
| Fat 33g | 39% |
| Saturated 14g | 46% |
| Cholesterol 90mg | - |
| Vitamins | |
| Vitamin A 610ug | 68% |
| Choline 63mg | 12% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.20mg | 15% |
| Vitamin B3 4.56mg | 29% |
| Vitamin B6 0.47mg | 28% |
| Vitamin B9 22ug | 5% |
| Vitamin B12 1.94ug | 81% |
| Vitamin C 7mg | 8% |
| Vitamin E 0.60mg | 4% |
| Vitamin K 11ug | 9% |
| Minerals | |
| Calcium, Ca 50mg | 4% |
| Copper, Cu 0.20mg | 0% |
| Iron, Fe 2.69mg | 24% |
| Magnesium, Mg 40mg | 10% |
| Phosphorus, P 200mg | 16% |
| Potassium, K 590mg | 17% |
| Selenium, Se 15ug | 27% |
| Sodium, Na 300mg | 20% |
| Zinc, Zn 4.14mg | 38% |
| Water | |
| Water 130g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |