February 15


Your New Favorite Winter Recipe: Keto, Grain-Free Cottage Pie

By Karyl Trejo

February 15, 2021

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Healthy & Simple Keto Cottage Pie

Your New Favorite Winter Recipe: Keto, Grain-Free Cottage Pie

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Cottage pie is another one of those amazing meals that are perfect for cold winter nights. It’s rich, filling, and sticks to your ribs.

Plus, it usually includes several different vegetables, so it can pack a nutritional punch, too!

Unfortunately, as-served, cottage pie can be a little bit too heavy on the carbohydrates. For those of you who are watching your carb intake, you may have thought that cottage pie was off the menu forever.

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After all, that delicious crust on the top is pure potato!

What if you could have all of the yummy flavors of cottage pie, but without all of the carbs to weigh you down? This sneaky cottage pie does just that, subbing in mashed cauliflower in lieu of mashed potatoes.

It’s still warm and cozy… perfect for winter (or any season, really)… and totally delicious.

You’ll get all of the familiar, comforting flavor of your mom’s cottage pie, but without the nasty blood-sugar spike later on. Dig in!

Your New Favorite Winter Recipe: Keto, Grain-Free Cottage Pie

FTH’s Healthy & Simple Keto Cottage Pie

(Grain-Free, Gluten-Free, Low-Carb, and Low GI)

Serves 4


  • 16 oz 93% lean ground beef
  • 1 medium onion, diced
  • 1 large carrot, chopped
  • 1 clove garlic, minced
  • 2 Tbsp Worcestershire sauce
  • ¼ tsp. salt
  • ¼ tsp. pepper
  • 16 oz. cauliflower
  • 2 Tbsp butter
  • 2 Tbsp sour cream
  • 1 tsp fresh dill
  • ¼ tsp salt
  • ½ cup sharp cheddar cheese
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1) Preheat oven to 400°F. In a skillet, combine ground beef, onion, carrot, garlic, and Worcestershire sauce. Cook until beef is browned and vegetables are soft. Add salt and pepper.

2) Pour beef mixture into a baking sheet. Set aside.

3) Prepare cauliflower mash by steaming cauliflower. When soft, mash with butter, garlic, and sour cream. Stir in dill and salt.

4) Top ground beef mixture with cauliflower mash. Add cheese. Bake at 400°F for 20 minutes, until cheese is bubbly and brown. Serve hot.

Your New Favorite Winter Recipe: Keto, Grain-Free Cottage Pie

Why Cauliflower Is A Great Choice For Cottage Pie

Like I mentioned… traditional cottage pie can be pretty heavy on the carbs. So, swapping out the potatoes for some cauliflower goes a long way in reducing the carb count of this cottage pie recipe.

But this simple ingredient trade does more than just cut the carbs! While cauliflower seems like a pretty low-key vegetable… it actually holds several incredible health benefits.

First, cauliflower contains a LOT of vitamins and nutrients—and very few calories. One cup of raw cauliflower holds just 25 calories, yet packs in the following vitamins and minerals:

  • Fiber
  • Vitamin B6
  • Vitamin C
  • Vitamin K
  • Folate
  • Pantothenic acid
  • Phosphorus
  • Potassium
  • Manganese
  • Magnesium
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Just one cup of raw cauliflower has 3 grams of fiber. This is 10% of your RDA. Fiber is essential because it keeps your digestive system moving properly… helps you stay you feeling full… and feeds the healthy bacteria in your gut.

Because the fiber keeps you feeling full, you are likely to consume less calories overall. Plus, cauliflower also has a high water content—92% of its weight is water!

In addition, cauliflower is a good source of antioxidants. In fact, the two groups of antioxidants found in cauliflower have been shown to help reduce your risk of cancer.

As you’ve seen in this recipe, cauliflower is easy to add to your meal plan and can be used as a substitute in many recipes that are originally higher in carbs and calories.

Because cauliflower has so few calories with high fiber and water content… you can eat a lot of it (and feel full!) without consuming a high amount of calories.

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Cauliflower makes a great low-carb, low-calorie substitution for potatoes, rice, grains, and legumes. You can use cauliflower in pizza crusts… tortillas… mac and cheese… hummus… and much more!

So, the next time you find yourself craving cottage pie—or many other high-carb recipes—consider using cauliflower. With a huge nutritional punch and a very low calorie count, you can’t go wrong!

One More Ingredient From This Recipe That Can Help Boost Your Metabolism & Your Health

While there’s A LOT to love about this recipe… my favorite part might be that delicious cheddar cheese that’s sprinkled on top.

After all, cheese makes just about everything better!

Unfortunately, cheese has gotten a pretty bad reputation in the health world. 

In fact, I personally avoided eating cheese for two whole years because of “fake news” about cheese being unhealthy.

(Believe me, those were a rough couple of years!)

Fortunately, new research has shown that cheese really isn’t the enemy it’s been made out to be. In fact, it’s quite the opposite…

Certain cheeses can even help you boost your metabolism! (This may be the best news I’ve heard all month!)

To learn which three cheeses are the absolute BEST for helping you boost your metabolism… just by eating MORE of these cheeses… click here:

Click Here To Discover The 3 Metabolism-Boosting Cheeses You Should Be Eating

Karyl Trejo

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