Savory Low-Carb Beef and Cauliflower Pie
Indulge in this satisfying low-carb twist on the classic cottage pie, where tender ground beef is infused with aromatic herbs and spices, then topped with a creamy, buttery cauliflower mash. This dish is perfect for those on a low-carb diet or anyone looking to enjoy a hearty meal without the excess carbs. The mashed cauliflower provides a rich and comforting texture that beautifully complements the savory beef filling. Whether for a cozy family dinner or a meal prep option, this dish is sure to please!
4
Servings
175
Calories
13
Ingredients
Ingredients
Ground beef
1 lb (Lean ground beef, crumbled)
Onion
1 medium (Diced)
Green pepper or red pepper
1 medium (Diced)
Zucchini
1 (Diced)
Olive oil
2 tablespoons (For sautéing)
Worcestershire sauce
1 tablespoon (For flavoring)
Mixed herbs
2 teaspoons (Dried, as needed)
Ground nutmeg
1 teaspoon (For seasoning)
Salt and pepper
to taste (For seasoning)
Raw cauliflower
1 lb (Cut into florets)
Sour cream
2 tablespoons (To enrich the mash)
Butter
2 tablespoons (For added richness in mash)
Salt and pepper
to taste (For seasoning in mash)
Instructions
1
Preheat your oven to 180°C (350°F).
2
In a large skillet over medium heat, warm the olive oil. Add the diced onion, green or red pepper, and zucchini. Sauté for about 5-7 minutes, or until the vegetables are soft and translucent.
3
Add the ground beef to the skillet, breaking it up with a spatula. Cook until the beef is no longer pink, about 5 minutes.
4
Stir in the Worcestershire sauce, mixed herbs, ground nutmeg, salt, and pepper. Lower the heat and let it simmer for 10 minutes, allowing the flavors to meld.
5
While the beef mixture simmers, prepare the cauliflower. Cut the cauliflower into florets and place them in a microwave-safe dish. Cover and microwave on high for about 10 minutes, or until very tender.
6
Drain any excess water from the cooked cauliflower. Add the sour cream, butter, salt, and pepper. Use a potato masher or a food processor to blend until smooth and creamy.
7
In a casserole dish, evenly spread the beef mixture at the bottom. Top it with the mashed cauliflower, smoothing it out. Use a fork to create ridges on the cauliflower for extra browning.
8
Bake in the preheated oven for 20 to 30 minutes, or until the top begins to turn golden brown. Let it cool for a few minutes before serving.
Nutrition Information
10g
Fat
6.25g
Carbs
12.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Savory Low-Carb Beef and Cauliflower Pie?
It is a satisfying low-carb twist on the classic cottage pie, replacing the traditional potato topping with a creamy cauliflower mash.
How many calories are in one serving?
Each serving contains 175 calories.
Is this recipe suitable for a low-carb diet?
Yes, with only 6.25g of carbohydrates per serving, it is an excellent choice for low-carb lifestyles.
How many servings does this recipe provide?
This recipe makes 4 servings.
What are the primary ingredients in the filling?
The filling consists of ground beef, onion, green or red pepper, and zucchini.
What spices are used to flavor the beef?
The beef is seasoned with Worcestershire sauce, mixed herbs, ground nutmeg, salt, and pepper.
What temperature should I set my oven to?
Preheat your oven to 180°C (350°F).
How do I prepare the cauliflower for the mash?
Cut the cauliflower into florets and microwave them in a covered dish for about 10 minutes until very tender.
What makes the cauliflower mash creamy?
The addition of sour cream and butter creates a rich and creamy texture.
How long does the pie need to bake?
Bake for 20 to 30 minutes or until the top begins to turn golden brown.
Can I use a food processor for the cauliflower?
Yes, you can use either a potato masher or a food processor to blend the cauliflower until smooth.
What is the fat content per serving?
There are 10g of fat per serving.
How much protein is in each serving?
Each serving contains 12.5g of protein.
Is this recipe gluten-free?
Yes, this dish is naturally gluten-free as it uses cauliflower instead of flour-based crusts or potatoes.
What kind of oil is used for sautéing?
Two tablespoons of olive oil are used to sauté the vegetables.
How do I get a nice brown top on the pie?
Use a fork to create ridges on the cauliflower mash before baking to encourage extra browning.
Should I drain the cauliflower after cooking?
Yes, ensure you drain any excess water from the cooked cauliflower to prevent a watery mash.
Can I use red peppers instead of green?
Yes, you can use either one medium green pepper or one medium red pepper.
What is the purpose of the zucchini in the recipe?
Zucchini adds volume and nutrients to the beef filling while keeping the carb count low.
How long should the beef simmer?
Let the beef mixture simmer for 10 minutes to allow the flavors to meld together.
Is this recipe good for meal prep?
Absolutely, it is a great option for meal prep as it reheats well.
How many ingredients are required in total?
The recipe requires 13 ingredients.
Can I use a different type of meat?
While the recipe calls for lean ground beef, you could substitute it with ground turkey or lamb for different flavor profiles.
What kind of onion is best?
One medium diced onion of any variety (white, yellow, or red) will work.
Why is nutmeg included in the recipe?
Ground nutmeg provides a subtle, warm seasoning that complements the savory beef and creamy cauliflower.
Is there any fiber in this dish?
The specific fiber count is not provided, though cauliflower and zucchini are good sources of fiber.
How should I store the leftovers?
Store any leftovers in an airtight container in the refrigerator.
Can I add cheese to the topping?
While not in the original recipe, adding a sprinkle of parmesan or cheddar to the top before baking is a common variation.
How long should I let the pie cool?
Let it cool for a few minutes before serving to allow the layers to set.
What size should the cauliflower be?
The recipe calls for 1 lb of raw cauliflower cut into florets.