Keto Shepherd’s Pie Soup is a warm, creamy, and comforting dish that captures all the flavors of a classic shepherd’s pie while keeping it low-carb. Smashed cauliflower replaces traditional potatoes, creating a thick, silky texture that mimics mashed potatoes without the carbs. Tender vegetables, savory ground beef, and flavorful broth come together in every spoonful for a rich and satisfying taste. This soup is easy to prepare, perfect for meal prep, and transforms a traditional favorite into a keto-friendly dish you can enjoy any night of the week. Healthy, hearty, and full of flavor, it’s ideal as a main course or paired with a fresh salad.
Ingredients
Equipment
Method
- Cook the Cauliflower: Boil cauliflower for 10 minutes until soft. Drain and mash with 1 tbsp butter and a splash of cream. Set aside.
- Cook the Vegetables: In a large soup pot, heat remaining oil/butter. Sauté onion, celery, and garlic until softened.
- Cook the Meat: Add ground beef and cook until golden brown. Drain excess fat if necessary.
- Add Seasonings & Broth: Stir in Worcestershire sauce, thyme, parsley, and carrots. Pour in beef broth and simmer on low for 10 minutes until vegetables are tender.
- Combine & Finish: Mix in mashed cauliflower for a creamy texture. Stir in heavy cream and season with salt and pepper. Cook for 3 more minutes on low heat.
- Serve: Pour into bowls and garnish with parsley, shredded cheddar, or crispy bacon as desired.
Notes
NUTRITIONAL FACTS/SERVING:
- No. of calories: 320 kcal
- Fats: 23 g
- Net carbs: 6 g
- Sodium: 780 mg
- Fiber: 3 g
- Proteins: 21 g
- Sugar: 3 g
- Servings: 1 bowl
- Total carbs: 9 g
Keto Shepherd’s Pie Soup
Ingredient Notes & Keto Substitutions
- Zucchini: Softens quickly and blends well with cauliflower mash. Can be diced or shredded.
- Ground Beef: Essential for shepherd’s pie. Ground lamb or turkey are keto-friendly alternatives.
- Heavy Cream: Use a non-dairy keto cream for a dairy-free version.
- Cauliflower: Creates a creamy, low-carb base. Can replace potatoes to keep carbs low while maintaining texture.
- Beef Broth: Adds rich flavor. Use homemade or store-bought keto-friendly broth without added sugar.
Tips
- For a silkier soup, blend half in a food processor.
- Browning the meat fully adds deeper flavor.
- Smoked paprika gives warmth and extra depth.
- Adjust texture with additional broth or cream as needed.
Serving Suggestions
Side Pairings:
- Keto garlic bread
- Grilled asparagus
- Mixed green salad
Extra Comfort:
- Dollop of sour cream
- Sprinkle of Parmesan
Toppings:
- Crispy bacon
- Fresh parsley
- Shredded cheddar
Storage Information
- Refrigeration: Store in a sealed container for 3–4 days. Reheat gently on the stove or microwave.
- Freezing: Keep in a freezer-safe container for 50–60 days. Defrost overnight in the fridge and reheat slowly to prevent cream separation.
FAQs
- Can I use this for meal prep? Yes, it stores and reheats well for lunches or dinners.
- Can it be made non-dairy? Yes, substitute coconut cream for heavy cream and use oil instead of butter.
- How to make it denser? Add extra mashed cauliflower or simmer longer on low heat.
- Can I use ground lamb? Yes, lamb works and adds a robust flavor.
