Feeding the Active Writer: Low Carb Shepherd’s Pie

This is something I knocked together as a low carb one-dish meal.  Strictly speaking, “shepherd’s pie” should use lamb or mutton but as those are rather expensive for folk who don’t actually raise sheep, and have culls to provide meat, we use beef here.


  • 1 lb ground beef (the cheap kind 73% lean 27% fat)
  • 3/4 cup chopped onions
  • 2 cup (1 can) beef broth
  • 1 cup cut green beans
  • 1 tbsp thyme
  • 1 tbsp crushed rosemary
  • 2 tbsp garlic powder
  • about 1 tbsp xantham gum
  • 6 cups riced cauliflower
  • 4 eggs large
  • 1 cup grated mozzarella cheese

Preheat oven to 350 degrees F (175C).

In a large saucepan brown the ground beef over medium heat.  Do not drain.  Add the onions and cook, stirring occasionally, until the onions are transparent.   Add the next five ingredients and bring to a boil.  Stir in the xantham gum.  Let simmer for 3-5 minutes to thicken and combine flavors.

While the meat sauce is simmering, combine the cauliflower, eggs an mozzarella in a large mixing bowl.  Mix well.

Transfer the meat sauce to a two quart casserole dish.  Cover with the cauliflower mixture.

Bake at 350F (175C) for 25-30 minutes.

Remove from oven.  Let sit for 10-15 minutes before serving.  Serves 6.

About 32 g fat, 6 grams net carbs, and 23 grams protein per serving.  About 400 calories.


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