This vegan low carb Shepherd’s Pie is gluten free and keto friendly and totally will bring you back to your childhood with this nostalgic meal!
When I was a kid, Shepherd’s Pie was a monthly- nay – weekly staple. What kid doesn’t like a pie made of meat and gravy topped with fluffy buttery mashed potatoes? Oh, and that is a perfect vessel for a bottle full of ketchup? Yah, I’ve never met a kid who’s not a fan of the stuff.
Well, what if I told you that you can totally get that same family-friendly dinner-hour success without the meat or the potatoes? Oh yes, we’re making my Vegan Low Carb Shepherd’s Pie and it-is-AWESOME.
You don’t have to be vegan to adore this pie. I have been trying to incorporate at least 2 to 3 meatless dinners into the rotation each week, and this Vegan Low Carb Shepherd’s Pie has become my favourite way to do it.
How to Make Vegan Low Carb Shepherd’s Pie
It all starts with the classic Shepherd’s Pie filling – only it’s vegan, and gluten free. Usually Shepherd’s Pie is made with ground beef and a roux made of butter, flour and beef broth, but I keep it light with gluten free ground oats and an umami-rich mushroom broth instead. I also just use soy ground “meat” in place of beef, but you can totally swap it for regular ground beef if you want to make this Paleo approved or have some meat in the fridge you wan’t to use up.
For the mashed potato topping, I puree cooked cauliflower with soaked cashews and coconut milk to yield a satiny smooth fluffy topping.
I usually make them as individual Vegan Low Carb Shepherd’s Pie portions, but you can also throw it all into a casserole dish and serve it like that. However you bake it off, feel free to serve it au natural, or with a big pool of ketchup like I did when I was a kid. Oh gosh, my mouth is watering just writing about it now.
Now, someone tell me- who was as obsessed with Shepherd’s Pie as a kid as I was?
Do you put ketchup on your Shepherd’s Pie?
Have you tried my Vegan Low Carb Shepherd’s Pie version?
Leave me a comment below with your thoughts!
Vegan Low Carb Shepherd's Pie
- 1 tbsp extra virgin olive oil
- 1 lb soy meat crumbles
- 1/2 small onion finely diced
- 1 celery stalk finely diced
- 1 cup mushrooms finely diced
- 2 cloves garlic minced
- 3 tbsp gluten free oat flour
- 1 1/2 cups mushroom broth
- 1 tbsp. tomato paste
- 2 tsp. reduced sodium tamari
- 1 cup frozen mixed veggies carrots, peas, corn
- Salt and pepper to taste
- 2 cups cauliflower rice cauliflower pulsed in a food processor to a fine- crumb like consistency
- 1 cup soaked cashews
- 1 can coconut milk refrigerated
- Salt and pepper to taste
- Minced parsley
- Preheat oven to 400 F and prepare a baking sheet with 4 ramekins.
- Add the oil to a large skillet over medium high heat, and add in the soy crumbles, onion, celery and mushrooms. Saute until the meat in broken up and the onion and celery have softened. Add in the garlic and stir for another 30 seconds.
- Mix together the flour and broth in a small measuring cup and add to the pan along with the tomato paste and tamari. Stir until thickened over medium high heat, then add in the frozen vegetables. Season with salt and pepper, to taste and set aside.
- Place the cauliflower in a microwave safe dish covered in plastic wrap. Microwave for 5 minutes. Transfer to a food processor along with the cashews and the cream that sits on top of the coconut milk can. Puree until smooth, and season with salt and pepper, to taste.
- Divide the meat mixture between four ramekins, and top with the cauliflower puree. Sprinkle with paprika and bake for 5 to 10 minutes, or until warmed through. Garnish with parsley, if desired.
Abbey Sharp is a Registered Dietitian, an avid food writer and blogger, a cookbook author and the founder of Abbey’s Kitchen Inc.