Keto shepherd's pie with sweet potatoes
This Keto Shepherd's Pie features a creamy sweet potato topping with a robust ground beef and vegetable filling. It's a comforting and nutritious dish perfect for those following a ketogenic diet.
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.
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!
Keto shepherd's pie with sweet potatoes FAQ:
Bake the assembled Keto Shepherd's Pie in a preheated oven at 375°F (190°C) for 20-25 minutes, or until the top is golden and the filling is bubbly.
If you want to substitute sweet potatoes, consider using cauliflower mash for a lower-carb option. It won't have the same sweetness or texture, but it will work as a creamy topping.
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or microwave before serving.
The sweet potatoes are done when they are soft and tender, typically after simmering for about 15 minutes. You can test doneness by poking them with a fork; they should mash easily.
Yes, you can substitute the ground beef with ground turkey or ground lamb if you prefer. Adjust cooking times as necessary based on the type of meat used.
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.
Nutrition per serving
10 ServingsCalories 400kcal
Protein 18g
Carbohydrates 16g
Fiber 2.76g
Sugar 4.34g
Fat 33g
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