Low Carb Shepherd's Pie Bites
These mini Shepherd's Pie bites are perfect for your grazing table! Healthy Shepherd's Pie in keto cheese cups is a family friendly recipe that you can make on the stove or in your Instant Pot. The cheddar cheese cups are low carb and easy to make.
Servings: 4 people
Calories: 362kcal
Equipment
- Instant Pot 6 qt
- Food processor
- Instant Pot Trivet
Ingredients
Meat Filling:
- ½ lb. ground beef lean, or ground turkey
- ½ cup onion chopped
- 1 clove garlic minced
- ½ tsp Italian seasoning
- ½ cup carrots chopped
- ¼ cup peas
- ¼ cup corn, canned kernels
- 1 tsp coconut aminos or low sodium tamari or soy sauce
- 1 tbsp tomato paste low sodium
- ½ cup beef broth low sodium
- 1 tbsp brown rice flour or whole wheat flour
Mashed cauliflower:
- 3 cups cauliflower chopped
- ½ tsp garlic salt
- ¼ tsp black pepper
Cheese cups:
- 1 ⅓ cups cheddar cheese 1/3 cup can make 3 cheese bowls
Instructions
Cheese cups:
- Preheat the oven to 375 degrees Fahrenheit.
- Cover a baking sheet with parchment paper or a silicone baking mat.
- Sprinkle the cheese onto the covered baking sheet into round piles a little bigger than a standard sized muffin tin. 1 1/3 cups cheddar cheese
- Bake the cheese for 5 minutes. Remove the cheese from the oven and let it sit for about 15 seconds until the cheese stops bubbling.
- Quickly peel the cheese off the baking sheet and place them inside a cupcake pan too cool and harden.
- When the cheese has cooled about 10 minutes they can be easily removed from the cupcake pan and filled.
Instant Pot:
- Turn the Instant Pot to sauté mode.
- Add ground beef, onion, garlic, and Italian seasoning to your pot and, while stirring together, sauté until beef is browned. 1/2 lb. ground beef, 1/2 cup onion, 1 clove garlic, 1/2 tsp Italian seasoning
- Mix in the carrots, peas, corn, coconut aminos, and tomato paste to the meat. 1/2 cup carrots, 1/4 cup peas, 1/4 cup corn, canned, 1 tsp coconut aminos, 1 tbsp tomato paste
- Turn off the Instant Pot and add the broth. 1/2 cup beef broth
- Place a vegetable steaming basket over the meat. Fill the steaming basket with the cauliflower. 3 cups cauliflower
- Close the lid and turn the pressure valve to sealing. Cook on high pressure using "manual" or "pressure cook" for 4 minutes.
- After the cook time has ended, release the pressure using a quick release.
- Turn off the Instant Pot and remove the steaming basket of cauliflower. Set aside.
- Turn the Instant Pot to sauté again and mix in the brown rice flour. Stir the meat filling until the liquid turns to gravy, then turn the Instant Pot off. 1 tbsp brown rice flour
- To make the mashed cauliflower mix the cooked cauliflower, garlic salt, and pepper together in a food processor until smooth. 1/2 tsp garlic salt, 1/4 tsp black pepper
- Spoon the meat filling into the cheese cups and top with a spoonful of mashed cauliflower. Garnish with green onions.
Stove top:
- Brown the ground beef, onions, garlic, and Italian seasoning together in a skillet. 1/2 lb. ground beef, 1/2 cup onion, 1 clove garlic, 1/2 tsp Italian seasoning
- Mix in the carrots, peas, corn, aminos, and tomato paste to the meat. 1/2 cup carrots, 1/4 cup peas, 1/4 cup corn, canned, 1 tsp coconut aminos, 1 tbsp tomato paste
- Add the broth and bring it to a simmer. Stir in the brown rice flour to thicken the broth and make a gravy. Remove from heat and set aside. 1/2 cup beef broth, 1 tbsp brown rice flour
- Fill a pot with 2 cups water and bring it to a boil.
- Place a steaming basket full of cauliflower into the pot and cover. Let the cauliflower cook for 8-10 minutes until the cauliflower is soft. 3 cups cauliflower
- Mix the cauliflower, garlic salt, and pepper in a food processor until smooth. 1/2 tsp garlic salt, 1/4 tsp black pepper
- Fill the cheese cups with meat filling and top with a spoonful of mashed cauliflower. Garnish with green onions.
Video
Notes
21 Day Fix
Entire recipe: 2 red containers, 4 green containers, 1 yellow containers, 4 blue containers
Per serving: 1/2 red container, 1 green container, 1/4 yellow container, 1 blue container
Weight Watchers
Using extra lean ground beef and fat free shredded cheese:
3 2025 Plan Points | 3 2023 Plan Points | 8 Blue Plan Points | 8 Green Plan Points | 8 Purple Plan Points
Nutrition
Calories: 362kcal | Carbohydrates: 14g | Protein: 22g | Fat: 24g | Saturated Fat: 12g | Cholesterol: 80mg | Sodium: 635mg | Potassium: 588mg | Fiber: 3g | Sugar: 5g | Vitamin A: 3181IU | Vitamin C: 43mg | Calcium: 312mg | Iron: 2mg