A Little About the Recipe Keto Cottage Pie
‘Cos Comfort Food Is Awesome!
Keto Cottage Pie is another recreation of those previously unhealthy recipes I grew up with. Now revamped into a new healthy version. My resident taste-tester, aka my husband, Carl, declared. “Oo! It’s really nice. What did you do?” And, with such praise, this recipe became a keeper.
As you might be able to guess, due to the free use of cheeses, this particular British classic comfort pie is best suited to keto and Atkins’ dieters. It was made to be low carb. Other than the taste-essential inclusion of onion and a stock cube, because the beef would be too bland without them, all other usual veggies have been removed. This means we can use cauliflower instead of potatoes for the topping, and it’s still relatively low in carbs. This dish is all about the topping!
What’s a Cottage Pie?
The British have made an art form out of pies. If you think of those quintessentially British foods, yes, there is the bangers and mash, fish and chips, but we excel at our pie variety. Who says British food is boring?
Historically, the cottage pie was a pie of any meat topped with potatoes. After their introduction to English cuisine, potatoes, being easy to grow and cheap, became a fast staple of home-cooking in houses of the poor. The poor of Britain at the time lived in cottages. Hence, the cottage pie.
Over time we obviously like to know what meat is in our pie before tasting it. A lamb cottage pie became a shepherd’s pie instead because shepherd’s take care of sheep, which left cottage pie to be used freely for beef while a pie with fish inside became, quite sensibly, fisherman’s pie.
Throughout Britain, cooks have their traditional, often proudly announced (we aren’t a very secretive bunch, to be honest), special pie herb set. At the same time, the veggies tend to be what’s in the kitchen and available to use, probably because it’s raining outside and we don’t want to go to the shops!
I Recommend This For: Keto Cottage Pie
The day I worked out around this cottage pie is a little low in net carbs for both men and women. If you feel the need to top them up, strawberries are always a good go-to in such situations. I didn’t add them here because the calories were close to 1500 and 2000, respectively, and I felt unnecessary. But, if you want a sweet treat, by all means, indulge a bit.
|For Women||For Men|
|16g net carbs||20.6g net carbs|
|96g protein||126g protein|
|113g fat||149g fat|
|1473 kcal||1940 kcal|
This day is made up from:
- Keto Cottage Pie
- Paleo Simple Roasted Broccoli
- An extra Low Carb Chicken Mayo Sandwiches. This makes two for you.
- Keto Bacon Wrapped Asparagus Topped with Cheese
The protein and fat grams contained in this dish are very similar. This makes the rest of the day easier for you to choose as you will.
For a day already planned, try a very Atkins’ style breakfast of Two Eggs, Two Bacon, Breakfast For One. For lunch, Zero Carb Simple Chicken Drumsticks with a cup of salad greens (Atkins’ approved, of course) all of which can be made fresh or pre-made and taken to work, whatever you need. For dinner, it’s the keto cottage pie, and Paleo Simple Roasted Broccoli, both of which require 200 deg C/400 deg F and so can be made in the oven at the same time. These small things make busy lives more manageable, either that or you need a kitchen with two ovens!
And Here It Is: Keto Cottage Pie
Keto Cottage Pie
For the Mince
- 400 g beef mince
- 50 g onion
- 1 beef stock cube (I used knorr)
For The Topping
- 200 g cauliflower
- 50 g cream cheese
- 50 g cheddar cheese
- Set a pan of water to boil.
- Roughly chop the cauliflower and add to the boiling water.
- Boil the cauliflower for 20 minutes.
- Meanwhile, melt the ghee in a large frying pan over a high heat. (I use number 8.)
- Finely dice the onion.
- Add the beef mince, the onion and the stock cube to the heated ghee. Stir continuously. When the mince is browned, remove from the heat.
- Place the mince into a 23cm by 23 cm (9" by 9")casserole dish.
- When the cauliflower is soft, drain the water.
- Add the cooked cauliflower and the cream cheese to a food processor. Pulse until smoothly mashed.
- Place 'drops' of cauliflower over the mince.
- Smooth the cauliflower over all the mince.
- Grate the cheddar cheese and sprinkle over the cauliflower mash.
- Pre-heat a fan-assisted oven to 200°C (400°F).
- Place the cottage pie into the centre of the oven. Bake for 25 minutes.