KETO SHEPHERD'S PIE - the healthy parent

This keto shepherd’s pie is so delicious and great to prepare for a family dinner or if you like to meal prep and cook for one day and enjoy the meal for the rest of the week for lunch or dinner. At only 4 grams of net carbs per portion, this keto shepherd’s pie is one you’ll love. This recipe is also suitable for a paleolithic diet.

Instead of using the traditional white potatoes that are usually used to make shepherd’s pie, I replaced them with celery root.

Celeriac to replace the potatoes in the shepherd’s pie

Celery root or also called celeriac is a root vegetable. Most root vegetables, such as our beloved potato and sweet potatoes, are starchy. But celeriac isn’t, which is perfect in a ketogenic diet!
This vegetable is quite versatile and you can use it in soups, stews, or even make fries from it. This vegetable does not look very attractive on its own, but if used in dishes, it can be absolutely delicious. You can eat this vegetable both raw and cooked. The high season for this vegetable is from November to May but is available all year round.

This vegetable is packed with vitamins and minerals such as vitamins B6, C, and K, phosphorus, potassium, and manganese.

For the ingredients

The meat: In this recipe, I used ground beef. But you can use any of your favorite ground meat.

The vegetables: As mentioned before, I used celery root for the ‘mashed potato’ layer and added frozen peas and carrots in the meat layer.

The beef broth: I used beef broth in this recipe to give the meat and the vegetables a nice meaty flavor. If you don’t have beef broth, you can also use chicken broth, lamb broth, or vegetable broth.

The coconut cream: So make the mashed celery root I used coconut cream, to ‘smoothen the mash’. If you’re not a fan of coconut you can also use sour cream.

The mayonnaise: I always recommend using a mayonnaise that doesn’t have any vegetable or seed oils in it because they are highly inflammatory. Try to find a mayo that is made with avocado oil.

The almond flour: To create a nice brown ‘crust’ on top of the ‘pie’, I sprinkled some almond flour on top. You can also add some parmesan cheese instead.

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KETO SHEPHERD’S PIE RECIPE

8 portions

INGREDIENTS

– 2 tablespoons coconut oil
– 26 oz. (750 grams) ground beef
– 1 medium-sized onion
– 3 cloves garlic (minced)
– 3 cups frozen peas with carrots
– Salt and pepper to taste
– 1 cup beef broth
– Some fresh thyme
– Some fresh or dried parsley
– 1 medium-sized celery root
– 1/4 cup coconut cream
– Garlic powder to taste
– Ground nutmeg to taste
– 1/4 cup mayonnaise
– 1/4 cup almond flour

INSTRUCTIONS

Start by preparing the meat with vegetables layer. In a large pan or pot, melt the coconut oil on medium-high heat.
Add the cut onion and minced garlic to the pan and fry for about 2 minutes.
Add the ground beef and mix with a wooden spatula to break up the meat. Season with enough salt and pepper.
When the meat starts to brown add the frozen peas and carrots and the beef broth, add some thyme and parsley and turn down the heat. Let the meat simmer in the pan or pot without a lid, so the water from the beef broth can vaporize.
In the meantime prepare the mashed celery root. Peel the celery root and cut it into even pieces.
Boil the celery root pieces in a pot with water until they are soft.
When the celery root pieces are soft, drain the water and add coconut cream, salt, pepper, garlic powder and nutmeg. Mix the celery root with an immersion blender or mash with a masher.
Preheat the oven to 400 degrees Fahernheit or 200 degrees Celsius.
Add the meatmixture to a large baking dish and spread out evenly.
Spread the mayonnaise evenly on top of the meat layer and top it off with the mashed celery root. Sprinkle the almond flour on top of the mashed celery root and bake in the oven for 15-20 minutes.