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
Ingredients
Filling:
- 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
Topping:
- 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
Garnish:
- Paprika
- Minced parsley
Instructions
- 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.
Nutrition
Updated on July 21st, 2020
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Stephen Costanzo says
Hello,
I saw this recipe and thought it was awesome, however, it is not low carb nor the amount of calories you indicate. As the only meal for the day, it could be low carb, but it doesn’t allow for us to really eat too much else carbwise. When I macro’d it out I got 17 NC and 545 calories.
The higher carb/calories items (per serving):
Cashews (3.5 oz to get to a cup soaked) ~6 NC per serving and 140 calories
Meatless crumbles (Gardein brand) 5 NC and 135 calories (or 8 NC and 140 calories if using simple truth)
Unsweetened (shoprite) coconut milk is ~1.25 NC and around 170 calories.
So just to that point (no cauliflower, other veg, oil, tomato paste) we are around 12 NC per serving and 445 calories.
I admit that I may be using different products than you did for the recipe, however, I don’t know how I could have ended up double your calorie count at 4 servings. In the future, could you include your macros (not to the detail that ruled.me does down to the ingredient) but at least to the calorie/carb/fat/protein point? I generally use this to check the recipe I’m entering to see how far off from the author I am in case I’m making a mistake. Also, it would be cool to know which of the speciality items (like the crumbles) you used in your recipe. I’m always looking for more ideas.
Thanks again for the recipe.
Abbey Sharp says
Hey Stephen, thanks for your comment. I will review the recipes and share the macros content.
Tami says
Thanks for the fact check!
Kaitlyn says
I was wondering, for the roux could I use almond or coconut flour instead of oat? If so, which would you suggest would work better in a roux?
Abbey Sharp says
I would use almond flour!
Jill Conyers says
Looks delicious Abbey!
Abbey Sharp says
Thanks Jill 🙂
Esther says
What a great idea!
Love the little red dishes!
Abbey Sharp says
So cute right 🙂
Nicole @ Fitful Focus says
This looks delicious! I love shepherd’s pie!
Abbey Sharp says
Such a classic 🙂
Michelle @ Running with Attitude says
I’ve actually never had Sheppard’s Pie. This looks really good!
Abbey Sharp says
Oh! You gotta try it Michelle! Ultimate comfort food
Sarah says
This screams classic comfort food with a twist! Perfect for these cooler temps we’re having this week.
Abbey Sharp says
Yes! The perfect season for it.
Mikki says
Looks delicious. I usually use eggplant but the meat crumbles is a good replacement too.
Abbey Sharp says
Mmmm sounds great
Rachel says
I had Shepherds pie once when I was a kid and it totally freaked me out. I haven’t touched it since. BUT, I do like this idea of it being vegan so maybe it’s time to revisit!
Abbey Sharp says
oh no way! Give it a try and let me know!
Jessica @ Small Bites by Jessica says
This looks like such a hearty meal! Perfect for the cooler weather coming!
Abbey Sharp says
Total comfort!
Emily says
You have made my dreams come true!!! I am so excited to make this 😀
Abbey Sharp says
Aw thanks lovely! Enjoy 🙂
Deborah @ Confessions of a mother runner says
I made a few veggie shepherds pies last winter but did not love them. great idea to use cauliflower
Abbey Sharp says
Yeah! Tastes great.