This Keto Shepherd's Pie recipe is one of my new favorite recipes.
I love sweet potatoes, but I don't eat them often.
As you already know, when you're on keto, anything sweet is ten times sweeter than it was before you started keto, so sweet potatoes are like candy to me.
This recipe is delicious, and I can eat it every day.
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If you read my Keto Hiatus post, you know that I've spent lots of time researching keto and how it affects the body, and I've been learning a lot about how keto SHOULD be done.
You can not eat too many veggies on keto, but you can eat the wrong veggies, and some veggies shouldn't even be considered vegetables anymore.
I'm looking at you, CORN!
Sadly, we live in a time when Big Food has stripped down foods to the point where our bodies no longer know what to do with them.
We've taken out fiber and tried to convince Americans that you can add fiber back into foods, but that my friend's is a lie.
Sure there is a type of fiber that can be added to foods, but as fate would have it, it's not the kind our bodies desperately need.
I'm sorry, I'm getting off track here.
Let's get back to our recipe, shall we?
We can talk about how horrible Big Food is later, but for now, let's enjoy the delightful tastes of this recipe!
Low-Carb Shepherd's Pie Recipe:
Keto Shepherd's Pie Ingredients:
5 Medium Sweet Potatoes (diced and steamed)
2lbs Ground Beef
1 Small White Onion
½ Cup Broccoli Florets Chopped
½ Carrots Chopped
3 tablespoon Low Carb Tomato Paste
¼ Cup of the Lowest Carb Full-Fat Canned Coconut Milk
2 tablespoon Soy Sauce
4tsp Tone's Rosemary & Garlic Seasoning< 1 teaspoon Ground Thyme 8 tablespoon Butter 3 tablespoon Extra Virgin Olive Oil
How To Make Keto Shepherd's Pie:
1. Preheat oven to 350.
2. Dice sweet potatoes into small cubes and place them in a bowl. Steam with butter until soft enough to puree in a food processor.
3. Once your sweet potatoes are soft enough, add them to your food processor along with the coconut milk, and puree them to the consistency of mashed potatoes.
4. In a large pan, add 2 tablespoon of olive oil, onions, soy sauce, rosemary & garlic seasoning, and thyme.
You can also add salt and pepper if you would like.
Cook on low until onions caramelize. I was in a hurry and didn't wait; I don't recommend this because caramelized onions are the BEST!
Remove and place in a bowl to the side.
5. Using the same pan, saute carrots and broccoli, adding the remaining Tbsp of olive oil.
After cooking, remove from pan and set aside.
6. When it's time to brown the beef, you can brown it as usual or cook it with your onion mixture.
I like to brown my beef with onions and spices to cook that flavor.
Once your beef has been browned, you can drain it and mix all of your veggies and beef together in a bowl along with your tomato paste.
7. Now it's time to layer your pie!
Grab a 9x13 pan and spread your beef mixture over the bottom evenly. Then top with your mashed sweet potatoes.
8. Bake for 15-20 minutes and serve hot!
My husband recommended adding cheese when I make this again, and I think I will!
He added cheese to his and said it was delicious!
I hope you enjoy this meal! I know I did.
Keto Shepherd’s Pie Recipe
You don't have to get rid of healthy vegetables like sweet potatoes forever on keto. Once you've been on keto for a while you can branch out and try to add more starchy foods to see how your body responds.
Ingredients
- 5 Medium Sweet Potatoes (diced and steamed)
- 2lbs Ground Beef
- 1 Small White Onion
- ½ Cup Broccoli Florets Chopped
- ½ Carrots Chopped
- 3 tablespoon Low Carb Tomato Paste
- ¼ Cup Lowest Carb Full-Fat Canned Coconut Milk
- 2 tablespoon Soy Sauce
- 4 teaspoon Tone’s Rosemary & Garlic Seasoning
- 1 teaspoon Ground Thyme
- 8 tablespoon Butter
- 3 tablespoon Extra Virgin Olive Oil
Instructions
- Preheat oven to 350.
- Dice sweet potatoes into small cubes and place in a bowl. Steam with butter until soft enough to puree in a food processor.
- Once your sweet potatoes are soft enough add them to your food processor along with the coconut milk and puree them to the consistency of mashed potatoes.
- In a large pan add 2 tablespoon of olive oil, onions, soy sauce, rosemary & garlic seasoning, and thyme. You can also add salt and pepper if you would like. Cook on low until onions caramelize. I was in a hurry and didn’t wait, I don’t recommend this because caramelized onions are the BEST! Remove and place in a bowl to the side.
- Using the same pan saute carrots and broccoli adding the remaining tablespoon of olive oil. After cooking remove from pan and set aside.
- When it’s time to brown the beef you can brown it as usual or cook it with your onion mixture. I like to brown my beef with the onions and spices to really cook that flavor in. Once your beef has been browned you can drain it and mix all of your veggies and beef together in a bowl along with your tomato paste.
- Now it’s time to layer your pie! Grab a 9×13 pan and spread your beef mixture over the bottom evenly. Then top with your mashed sweet potatoes.
- Bake for 15-20 minutes and serve hot!
Nutrition Information:
Yield:
14Serving Size:
1Amount Per Serving: Calories: 254Total Fat: 17gCholesterol: 75mgSodium: 286mgCarbohydrates: 11gNet Carbohydrates: 9gFiber: 2gProtein: 15g
Keto Shepherd's Pie Nutrition Facts:
This is for one serving (makes 14)
Calories: 254
Total Fat: 17g
Carbohydrates: 11g - 2g Fiber = 9 NET Carbs
Dietary Fiber 2g
Sugars: 3g (all-natural sources)
Protein: 15g
View all of our Ketogenic Diet Recipes here.
* We strive to make all recipes according to our dietary standards. Our recipes have to meet the following criteria: Low Carb, High Fat, Moderate Protein, Sugar-Free (we only allow natural fruit, veggie, and dairy sugars in our diet, and very little stevia), and Gluten-Free.
Karen says
I definitely do NOT consider this a keto recipe with the sweet potatoes. Yeah, sure, if you cut it into small enough pieces it will have fewer carbs, but there's no way there are really 14 servings in this. Why not just use cauliflower?
ketosizeme says
I use these veggies sparingly and have never gone out of ketosis by eating them. I eat bananas, carrots, sweet potatoes, onions, and many of the other veggies keto'ers are afraid of and I've never had a problem. Every person is different so if this doesn't work for you, please don't eat it.