Free Printable: Low Carb & Keto Food List

• What Is Shepherd’s Pie?
• How To Make Keto Shepherd’s Pie
• Frequently Asked Questions
• More Keto Casserole Recipes
• My Tools For This Recipe
• Keto Shepherd’s Pie
• Recipe Reviews

This easy keto shepherd’s pie recipe lowers the carbs with one of my favorite keto friendly carb replacements: Cauliflower ! Instead of a mashed potato layer on top, this is a cauliflower shepherd’s pie – all the flavors, without all the carbs. It’s a pretty great swap and I doubt anyone will even realize this is a low carb healthy shepherd’s pie. It’s perfectly cozy and comforting for fall and winter meals. But, if you don’t’ need a low carb option, try my sweet potato shepherd’s pie instead.

What Is Shepherd’s Pie?

Shepherd’s pie, also sometimes called cottage pie, is a casserole made with a saucy meat sauce layer (traditionally lamb) topped with mashed potatoes. It’s not normally keto friendly, since it usually contains starch in the gravy and has mashed potatoes on top. Also, the vegetables in the meat layer are typically higher in carbs, including peas and carrots.

Fortunately, making keto cottage pie or shepherd’s pie is not hard at all. We simply make a few swaps – cauliflower mash for the potatoes, green peppers for the peas, use a smaller amount of carrots, and avoid any starches in the sauce.

How To Make Keto Shepherd’s Pie

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

This low carb shepherd’s pie recipe takes just 10 minutes to prep. Here’s how to make it:

• Make mashed cauliflower. This will be the base of this keto shepherd’s pie recipe.

FYI: We’re using this mashed cauliflower recipe . However, feel free to use another if you have a favorite.

• Saute veggies. Heat oil in a large cast iron skillet over medium heat. Add onions, carrots, and peppers, and saute until lightly browned.

TIP: I swapped the typical peas with green peppers to lower carb count. If you don’t mind a bit higher carb count, you can use frozen peas, which you’ll want to stir in with the broth (further step down below) instead of sauteing with the other vegetables.

• Saute lamb. Push the vegetables to the sides of the pan, and add the ground lamb, breaking apart with a spatula. Season with salt and pepper…

…And cook until meat is browned.

• Make lamb sauce. Stir in broth, coconut aminos, tomato paste, and Italian seasoning . Bring to a boil, then simmer until liquid evaporates and you have a thick sauce.

• Top with mashed cauliflower. Drop dollops of mashed cauliflower over the pan and use a rubber spatula to spread evenly.

• Bake. The keto cottage pie is done when the edges are golden and bubbly.

• Is shepherd’s pie healthy? Shepherd’s pie is not usually a super healthy dish, with lots of carbs from potatoes… though it does have the benefit of being a good source of protein and having some veggies. In comparison, this is a healthy cauliflower shepherd’s pie recipe! The cauliflower swap for potatoes, along with using low carb vegetables in the meat layer, makes it keto friendly. But even for those not on a keto diet , it’s healthier with more veggies in it than traditional versions.
• Is It keto? Yes, this shepherd’s pie recipe with cauliflower mash is keto friendly! Each serving has 11.9 grams net carbs . While that is on the higher side for a keto meal, it can fit most people’s keto macros , as it’s hearty enough to be your entire dinner.
• Can you make a dairy-free, paleo or whole30? Yes. You’d just need to make the mashed cauliflower layer without dairy. Try it with a mix of butter-flavored coconut oil and coconut cream instead of the butter and cream cheese.
• Can you make it with ground beef? Yes, you can. S hepherd’s pie is traditionally made with ground lamb, but feel free to use ground beef if you like. The instructions stay the same otherwise. If you like ground beef, also browse my other keto ground beef recipes and check out where I order grass-fed ground beef online .

More Keto Casserole Recipes

• Keto Mexican Ground Beef Casserole – Everyone loves this casserole. It’s made with basic ingredients you might already have and piled high with toppings.
• Healthy Eggplant Parmesan – Cheesy, veggie-filled meal and made with simple ingredients.
• Buffalo Chicken Spaghetti Squash Casserole – All the buffalo chicken flavors you love and easy with just 6 ingredients.

My Tools For This Recipe

• Enameled Cast Iron Skillet – Take this keto cottage pie pie recipe from stove top to oven with this great skillet. I love the enameled interior, because it’s easier to clean and doesn’t require seasoning.
• Meat Chopper – The best tool for breaking up ground meat during browning.

This reader favorite recipe is included in The Wholesome Yum Easy Keto Carboholics’ Cookbook ! Inside this beautiful hard cover keto recipe book, you’ll find 100 delectable, EASY keto recipes to replace all your favorite carbs: bread, pasta, rice, potatoes, desserts, and more… each with 10 ingredients or less! Plus, a photo, macros, & tips for every recipe.

ORDER NOW

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 recipe Mashed cauliflower (2 cups) ▢
• 2 tbsp Olive oil ▢
• 1 small Onion (diced; ~1/2 cup) ▢
• 1/2 cup Carrots (diced) ▢
• 1/2 cup Green bell peppers (diced) ▢
• 1 lb Ground lamb (or ground beef) ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1 cup Beef bone broth (or regular beef broth) ▢
• 1 tbsp Coconut aminos ▢
• 2 tbsp Tomato paste ▢
• 1/2 tbsp Italian seasoning ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Make the mashed cauliflower according to instructions here . Set aside.
2. Preheat the oven to 400 degrees F (204 degrees C).
3. Heat oil in a large enameled cast iron skillet over medium heat. Add the onions, carrots, and peppers. Saute for 6-10 minutes , until lightly browned.
4. Push the vegetables to the sides of the pan. Add the ground lamb, breaking apart with a spatula . Season with salt and pepper. Cook for 7-10 minutes , until the ground meat is brown.
5. Stir in the broth, coconut aminos, tomato paste, and Italian seasoning. Bring to a boil, then simmer, uncovered, for about 5 minutes , until most of the liquid evaporates and you have meat in a thick sauce. Remove from heat.
6. Drop dollops of mashed cauliflower over the pan and use a rubber spatula to spread evenly.
7. Bake for 10-15 minutes , until the edges are bubbly.
8. If desired, place under the broiler for 2-4 minutes , until the edges are golden.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 1/2 cups, or 1/4 entire recipe

• Store: Keep leftovers in the fridge for 3-5 days.
• Meal Prep: Make the mash, cook the filling, or assemble it ahead—just bake before serving for the best texture.
• Reheat: Warm it up at 350 degrees F in the oven or use the microwave (but the sauce might dry out a little).
• Freeze: Freeze for 2-3 months, then thaw in the fridge overnight before reheating.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Shepherd’s Pie Recipe (Cauliflower Shepherd’s Pie)

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Shepherd’s Pie

This low carb keto shepherd’s pie recipe (a.k.a. keto cottage pie) is pure comfort food bliss! Healthy cauliflower shepherd’s pie features flavorful meat sauce, veggies, and a healthier topping.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-shepherds-pie-recipe/

Ingredients

• 1 recipe Mashed cauliflower (2 cups)
• 2 tbsp Olive oil
• 1 small Onion (diced; ~1/2 cup)
• 1/2 cup Carrots (diced)
• 1/2 cup Green bell peppers (diced)
• 1 lb Ground lamb (or ground beef)
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 1 cup Beef bone broth (or regular beef broth)
• 1 tbsp Coconut aminos
• 2 tbsp Tomato paste
• 1/2 tbsp Italian seasoning

Instructions

1. Make the mashed cauliflower according to instructions here . Set aside.
2. Preheat the oven to 400 degrees F (204 degrees C).
3. Heat oil in a large enameled cast iron skillet over medium heat. Add the onions, carrots, and peppers. Saute for 6-10 minutes , until lightly browned.
4. Push the vegetables to the sides of the pan. Add the ground lamb, breaking apart with a spatula . Season with salt and pepper. Cook for 7-10 minutes , until the ground meat is brown.
5. Stir in the broth, coconut aminos, tomato paste, and Italian seasoning. Bring to a boil, then simmer, uncovered, for about 5 minutes , until most of the liquid evaporates and you have meat in a thick sauce. Remove from heat.
6. Drop dollops of mashed cauliflower over the pan and use a rubber spatula to spread evenly.
7. Bake for 10-15 minutes , until the edges are bubbly.
8. If desired, place under the broiler for 2-4 minutes , until the edges are golden.

Maya’s Recipe Notes

Serving size: 1 1/2 cups, or 1/4 entire recipe

• Store: Keep leftovers in the fridge for 3-5 days.
• Meal Prep: Make the mash, cook the filling, or assemble it ahead—just bake before serving for the best texture.
• Reheat: Warm it up at 350 degrees F in the oven or use the microwave (but the sauce might dry out a little).
• Freeze: Freeze for 2-3 months, then thaw in the fridge overnight before reheating.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)