Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish with butter or cooking spray and set aside.
- Fill a large pot with 2 inches of water and place a steamer basket inside. Bring water to a boil over high heat. Add cauliflower florets to the steamer basket, cover, and steam for 12-15 minutes until very tender and easily pierced with a fork.
- Drain the cauliflower thoroughly in a colander, then spread on a clean kitchen towel. Let cool for 5 minutes and pat completely dry to remove excess moisture. This step is crucial for a creamy, non-watery mash.
- Transfer dried cauliflower to a food processor. Add butter, cream cheese, minced garlic, salt, and pepper. Blend on high for 2-3 minutes, stopping to scrape down the sides as needed, until completely smooth and creamy. Set aside.
- While cauliflower steams, heat a large skillet over medium-high heat. Add ground beef or turkey and break into small pieces with a wooden spoon. Cook for 5-7 minutes without stirring initially to allow browning, then stir and continue cooking until no pink remains. Drain excess fat if needed.
- Add diced onions to the meat and cook for 3-4 minutes until softened and translucent. Add minced garlic and cook for 1 minute until fragrant, stirring constantly to prevent burning.
- Add diced carrots, celery, and frozen peas to the skillet. Stir well and cook for 5-6 minutes until vegetables begin to soften but still have a slight bite.
- Pour in beef broth, then add thyme, rosemary, Worcestershire sauce, salt, and pepper. Stir to combine. Increase heat to high and bring to a boil, then reduce to medium-low and simmer for 8-10 minutes, stirring occasionally, until liquid reduces by half and mixture thickens noticeably.
- Transfer the meat and vegetable mixture to the prepared baking dish, spreading it evenly across the bottom with a spatula. Press down gently to create a compact, even layer.
- Dollop the cauliflower mash over the meat filling in large spoonfuls, distributing evenly. Use a spatula to gently spread the mash to the edges, creating a complete seal over the filling.
- Use a fork to create decorative peaks and swirls in the cauliflower topping. These textured areas will crisp up beautifully during baking, adding visual appeal and contrasting texture.
- Place the baking dish on the center rack of the preheated oven. Bake for 25-30 minutes until the cauliflower topping is golden brown on the peaks and the edges are bubbling vigorously.
- Remove from oven and let rest for 5-10 minutes before serving. This resting time allows the filling to set slightly, making it easier to serve neat portions and preventing burns from the hot filling.
Nutrition
Notes
This diabetic-friendly shepherd's pie provides excellent blood sugar control with only 9g net carbs per serving. The cauliflower mash replacement reduces the glycemic load by approximately 75% compared to traditional potato-topped versions. Lean protein from grass-fed beef or turkey helps stabilize blood sugar levels and promotes satiety for 3-4 hours. The fiber from vegetables and cauliflower slows carbohydrate digestion, preventing blood sugar spikes. This recipe is naturally gluten-free, keto-friendly, and fits perfectly into a low-carb diabetic meal plan. Each serving provides balanced macronutrients with adequate protein, healthy fats, and controlled carbohydrates to support stable glucose levels throughout the afternoon.
