There’s nothing quite like a comforting cottage pie to warm you up during the colder months. This version takes the classic dish and gives it a low-carb twist, using a blend of cauliflower, celeriac, and parsnips for the creamy mash.
Packed with hearty, nutritious vegetables and tender beef, this recipe offers all the rich, savory flavors you love in a traditional cottage pie, but with fewer carbs and an extra dose of nutrients.
Whether you’re looking for a satisfying family meal or a cozy dinner to share, this nightshade-free cottage pie is sure to hit the spot.
Making a Low-Carb Purée
Creating mashed vegetable dishes or purées without potatoes has become my specialty, and I love experimenting with a variety of less starchy options like cauliflower, celeriac, and the occasional sweet potato or parsnip for added flavor.
For this cottage pie, I wanted a creamy, flavorful mash with fewer carbs than the traditional potato version, using seasonal vegetables. Cauliflower takes center stage here, with celeriac and parsnip adding a touch of starch, variety, and extra flavor.
To keep this dish dairy-free while adding a dose of healthy fats for extra creaminess and flavor, I opted for extra virgin olive oil, but feel free to use butter if you prefer.
An Extra Nutritious Cottage Pie Filling
The filling is packed with nutritious vegetables like onions, celery, fennel, carrots, and rutabaga, along with grass-fed ground beef. You can easily swap the beef for ground turkey, chicken, or lamb for a low-carb shepherd’s pie variation.
If rutabaga is new to you, it’s worth seeking out during fall and winter when it’s usually available. It brings a delightful texture and flavor to this dish, but be sure to dice it finely, just like the other vegetables, so it cooks through. It’s a great addition to stews and makes a delicious side dish, like my Pan-Fried Rutabaga with Garlic and Parsley.
Fennel is another favorite of mine in stews, and it shines in this cottage pie, adding a unique flavor along with its fiber and nutrient content. For an extra burst of taste, I’ve included a tablespoon of gluten-free Worcestershire sauce. If that’s not available (and you have no restrictions on gluten or wheat), feel free to use regular Worcestershire sauce or substitute it with Coconut Aminos.
Don’t forget to save the water from boiling the mash vegetables – it’s perfect for enriching the filling or any other soup or stew.
This recipe yields four generous servings, each packed with around 30 grams of protein, plenty of fiber, and an abundance of nutrients. See the nutritional label below the recipe card for more details.
While this dish is satisfying on its own, I recommend serving it with something tangy, like pickles, fermented vegetables, or a simple green salad with vinaigrette.
Now, let’s dive into the recipe. I hope you enjoy it as much as we do!
Mashed Cauliflower Ingredients
- 1 small to medium head of cauliflower, cut into florets
- 1 small to medium celeriac (celery root), cubed
- 1 medium parsnip, peeled and chopped
- 1-2 sprigs fresh thyme
- 1 teaspoon salt
- Water (enough to cover vegetables)
- 4 tablespoons extra virgin olive oil (or butter)
- Salt and pepper to taste
Meat Filling Ingredients
- 3 tablespoons extra virgin olive oil
- 500g lean grass-fed ground beef
- 3 medium onions, finely chopped
- 1 carrot, finely diced
- 2 celery ribs, finely chopped
- 1 fennel bulb, finely diced
- 1 cup rutabaga, finely diced (same size as carrot)
- 4 garlic cloves, minced
- 3 sprigs fresh thyme
- Salt and pepper, to season
- 2 tablespoons tapioca starch
- Optional: 2 teaspoons organic sweet paprika (omit for nightshade-free version)
- 1 tablespoon gluten-free Worcestershire sauce (or coconut aminos)
- ½ – 1 cup reserved water from mashed vegetables
- Fresh herbs for garnish
- Optional: Grated Parmigiano Reggiano for topping
Step by Step Instructions
Make the Mashed Cauliflower
In a large pot, combine the celeriac and parsnip. Cover with cold water, leaving enough room to add cauliflower later. Add thyme and 1 teaspoon of salt. Bring to a boil.
Once boiling, add the cauliflower florets. Cook over medium heat until vegetables are soft but not mushy (about 10-15 minutes).
Drain the vegetables, reserving 1 cup of the water for later use.
Add olive oil (or butter) to the drained vegetables and blend with an immersion blender until smooth and creamy. Season with salt and pepper to taste. Set aside.
Make the Meat Filling
Preheat the oven to 375°F (190°C).
Heat 3 tablespoons of olive oil in a large sauté pan over medium-high heat. Add ground beef, ¼ teaspoon salt, and freshly ground black pepper. Cook, stirring regularly, until the meat is browned. Remove meat and set aside.
In the same pan, add more oil if necessary, and sauté the onions until translucent.
Add the carrot, celery, fennel, rutabaga, thyme, and ¼ teaspoon salt. Cook, stirring occasionally, until the vegetables soften, about 10-15 minutes.
Return the browned meat to the pan. Stir in garlic, Worcestershire sauce (or coconut aminos), freshly ground pepper, and paprika (if using). Cook for 5 minutes.
Sprinkle in tapioca starch, mix well, and cook for a few more minutes. Gradually add ½ cup of the reserved vegetable water and simmer for 10 minutes, adding more water if needed.
Assemble the Pie and Bake
Prepare an 8×8-inch (20×20 cm) baking dish (or something of a similar size). Spread the meat filling evenly across the bottom.
Spoon the mashed cauliflower over the meat, smoothing it out into an even layer.
Optional: If desired, sprinkle with grated Parmigiano Reggiano on top.
Bake for about 45 minutes, until the top is golden and the filling is bubbling. Place aluminum foil or a baking tray underneath the dish to catch any overflow.
Let the pie rest for 10 minutes before serving.
How to Serve this Low-Carb Cottage Pie
This cottage pie is a complete meal, providing a balanced mix of protein, fiber, healthy fats, and essential micronutrients, all while being relatively low in calories. You can enjoy it on its own or pair it with a tangy side, like a small serving of pickles or a fresh green salad with a simple vinaigrette, to add a complementary burst of flavor.
Enjoy!
*This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.
There's nothing quite like a comforting cottage pie to warm you up during the colder months. This version takes the classic dish and gives it a low-carb twist, using a blend of cauliflower, celeriac, and parsnips for the creamy mash. Packed with hearty, nutritious vegetables and tender beef, this recipe offers all the rich, savory flavors you love in a traditional cottage pie, but with fewer carbs and an extra dose of nutrients. Whether you're looking for a satisfying family meal or a cozy dinner to share, this nightshade-free cottage pie is sure to hit the spot. In a large pot, combine the celeriac and parsnip. Cover with cold water, leaving enough room to add cauliflower later. Add thyme and 1 teaspoon of salt. Bring to a boil. Once boiling, add the cauliflower florets. Cook over medium heat until vegetables are soft but not mushy (about 10-15 minutes). Drain the vegetables, reserving 1 cup of the water for later use. Add olive oil (or butter) to the drained vegetables and blend with an immersion blender until smooth and creamy. Season with salt and pepper to taste. Set aside. Preheat the oven to 375°F (190°C). Heat 3 tablespoons of olive oil in a large sauté pan over medium-high heat. Add ground beef, ¼ teaspoon salt, and freshly ground black pepper. Cook, stirring regularly, until the meat is browned. Remove meat and set aside. In the same pan, add more oil if necessary, and sauté the onions until translucent. Add the finely diced carrot, celery, fennel, rutabaga, thyme, and ¼ teaspoon salt. Cook, stirring occasionally, until the vegetables soften, about 10-15 minutes. Return the browned meat to the pan. Stir in garlic, Worcestershire sauce (or coconut aminos), freshly ground pepper, and paprika (if using). Cook for 5 minutes. Sprinkle in tapioca starch, mix well, and cook for a few more minutes. Gradually add ½ cup of the reserved vegetable water and simmer for 10 minutes, adding more water if needed. Prepare an 8x8-inch (20x20 cm) baking dish (or a similar size). Spread the meat filling evenly across the bottom. Spoon the mashed cauliflower over the meat, smoothing it out into an even layer. If desired, sprinkle with grated Parmigiano Reggiano on top. Bake for about 45 minutes, until the top is golden and the filling is bubbling. Place aluminum foil or a baking tray underneath the dish to catch any overflow. Let the pie rest for 10 minutes before serving. Enjoy!Low-Carb Cottage Pie (with Cauliflower Mash)
(No Ratings Yet)
Loading...Ingredients
Instructions
No Comments