Keto shepherd's pie with sweet potatoes
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!
Cook time 45 min
Prep time 10 min
Ingredients:
5 sweet potatos1 onion
1/2 cup broccoli
1/2 cup carrots
3 tbsp canned tomato paste
2 lb ground beef (80/20%)
1/4 cup coconut milk
2 tbsp soy sauce
1/4 tsp garlic powder
1 tsp dried thyme
8 tbsp butter
3 tbsp olive oil
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.
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 per serving
10 ServingsCalories 400kcal
Protein 18g
Carbohydrates 16g
Fiber 2.76g
Sugar 4.34g
Fat 33g
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