British · dinner
Cottage Pie with Cheesy Cauliflower Mash
Video by Keto Connect on YouTube · Open on YouTube
- Keto (7.4 g net carbs a serve)
- Gluten-free with a swap: Use a gluten-free Worcestershire sauce and broth to keep it gluten-free
- Nut-free
Contains: Gluten, Fish, Milk. Check labels on stock, sauces and spice mixes.
A beef and vegetable filling under a cheesy cauliflower mash: about 23 g protein and 7 g net carbs a serve, 62% of the energy from fat, and rich in vitamin B12, zinc and vitamin C.
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Ingredients 22
Method
Tap a time to watch that step in the video.
- Cut the cauliflower into small florets and steam them in a covered pot with about ½ inch (1 cm) of water until very soft; drain well if any water is left. 0:26
- Brown the beef in a large frying pan over medium-high heat (in the coconut oil if using), breaking it into crumbles, 5–7 minutes. 1:28
- Add the onion, celery, carrot, garlic, salt, pepper, rosemary and thyme and cook about 5 minutes until the vegetables soften. Stir in the broth, Worcestershire and tomato paste and simmer about 15 minutes until the sauce thickens. 2:50
- Heat the oven to 400 °F (200 °C). Blend the hot cauliflower with the butter, cream cheese, cream, garlic, salt, pepper and half the cheddar until smooth. 4:12
- Spread the meat in a 2-quart (2-litre) baking dish, spoon the mash over and top with the rest of the cheddar. Bake 25–30 minutes until the peaks brown. Rest a few minutes and scatter with parsley. 5:26
Tip. Made with lamb it becomes a true shepherd's pie. In the video the cooks skip the coconut oil because 80/20 beef is fatty enough. Leftovers reheat well for a few days.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 9%
- Protein 28%
- Fat 63%
Fits keto: 7.4 g net carbs a serve, with 63% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High77%
1.8 µg a serve, mostly from ground beef (93%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C High61%
55 mg a serve, mostly from cauliflower (92%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc High44%
4.9 mg a serve, mostly from ground beef (83%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High31%
17 µg a serve, mostly from ground beef (80%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High29%
0.5 mg a serve, mostly from ground beef (47%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High27%
33 µg a serve, mostly from cauliflower (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High20%
78 µg a serve, mostly from cauliflower (77%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A Source19%
167 µg a serve, mostly from carrot (45%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron Source16%
2.8 mg a serve, mostly from ground beef (59%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source15%
720 mg a serve, mostly from cauliflower (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium Source12%
161 mg a serve, mostly from cheddar cheese (56%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium Source10%
41 mg a serve, mostly from cauliflower (38%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 3
Omega-39%
0.1 g a serve, mostly from cauliflower (30%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E6%
0.8 mg a serve, mostly from ground beef (30%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D1%
0.2 µg a serve, mostly from cheddar cheese (32%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Keto Connect; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.