Keto Cottage Pie with Cauliflower Crust

An English-inspired dish with beef or plant based meat, seasoned with bay leaves, tomatoes, garlic, salt, and pepper and topped with carrots, celery, and a hearty cauliflower mash.

Recipe

Prep Time 10 mins Cook Time 2 hrs Total Time 2 hrs 10 mins Course Main Course Cuisine English Servings 4 people

Equipment

  • Blender
  • Pot
  • skillet
  • baking dish

Ingredients  

Cottage Pie Filling

  • 2 tbsp olive oil extra virgin
  • 1 medium sized yellow onion minced
  • 1 lb ground beef
  • 1 tsp salt
  • 1/4 tsp pepper
  • 3 bay leaf
  • 1 roma tomato diced (keep tomato juice intact)
  • 1 cup beef broth low sodium
  • 1 cup carrots minced
  • 1 cup celery minced

Cauliflower Crust

  • 1 cauliflower head cut into florets
  • 1/2 cup heavy cream
  • 1/2 cup parmesan cheese
  • 1 egg
  • extra virgin olive oil spray
  • water

Instructions 

1. Cook Pie Filling

  • Add olive oil to skillet on medium high heat
  • Fry garlic until browned, then add onions and cook for 2-3 minutes
  • Add beef, salt, pepper, bay leaves, and tomato to the skillet and mix. Cook until beef is brown, crispy, and no pink color remains.
  • Pour broth, carrots, and celery into skillet. Bring to a boil and turn off heat.

2. Create Cauliflower Crust

  • Fill the bottom of the pot with 1/2 inch water (don’t add too much). Steam cauliflower florets for 10 minutes on medium high heat until soft.
  • In a blender, combine cauliflower, cheese, heavy cream, and egg.

3. Cook Cottage Pie in Oven

  • Heat oven to 350F.
  • Transfer skillet contents to a baking dish.
  • Add cauliflower mixture on top of the pie filling. Spray with olive oil.
  • Bake for 30-35 minutes.
  • Add optional fresh herbs like parsley, cilantro, or dill.

Hello everyone,

I hope you enjoy this English inspired and keto friendly recipe.

You may modify it into a vegetarian dish by using plant based ground “beef”.

Keto Cottage Pie with Cauliflower Crust is a hearty and healthy dish that gives you vegetables, protein, and healthy fats.

Cottage Pie with Cauliflower Crust (Keto)

English inspired keto recipe with cauliflower mash and seasoned beef with carrots and celery.

  • Blender
  • Pot
  • skillet
  • baking dish

Cottage Pie Filling

  • 2 tbsp olive oil (extra virgin)
  • 1 medium sized yellow onion (minced)
  • 1 lb ground beef
  • 1 tsp salt
  • 1/4 tsp pepper
  • 3 bay leaf
  • 1 roma tomato (diced (keep tomato juice intact))
  • 1 cup beef broth (low sodium)
  • 1 cup carrots (minced)
  • 1 cup celery (minced)

Cauliflower Crust

  • 1 cauliflower head (cut into florets)
  • 1/2 cup heavy cream
  • 1/2 cup parmesan cheese
  • 1 egg
  • extra virgin olive oil spray
  • water

1. Cook Pie Filling

  1. Add olive oil to skillet on medium high heat

  2. Fry garlic until browned, then add onions and cook for 2-3 minutes

  3. Add beef, salt, pepper, bay leaves, and tomato to the skillet and mix. Cook until beef is brown, crispy, and no pink color remains.

  4. Pour broth, carrots, and celery into skillet. Bring to a boil and turn off heat.

2. Create Cauliflower Crust

  1. Fill the bottom of the pot with 1/2 inch water (don't add too much). Steam cauliflower florets for 10 minutes on medium high heat until soft.

  2. In a blender, combine cauliflower, cheese, heavy cream, and egg.

3. Cook Cottage Pie in Oven

  1. Heat oven to 350F.

  2. Transfer skillet contents to a baking dish.

  3. Add cauliflower mixture on top of the pie filling. Spray with olive oil.

  4. Bake for 30-35 minutes.

  5. Add optional fresh herbs like parsley, cilantro, or dill.

Main Course
English
bay leaf, beef broth, carrots, cauliflower, celery, eggs, garlic, ground beef, heavy cream, olive oil, onions, parmesan cheese, pepper, salt, tomato paste

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Strawberry Herb Keto Salad

Mix green herbs with sliced almonds, strawberries, cottage cheese, and choice of dressing for a scrumptious keto salad.

Recipe

Prep Time 5 mins Total Time 3 mins Course Salad Servings 1 person

Ingredients  

Salad Ingredients

  • 3 cups herb salad mix
  • strawberries sliced
  • slivered almonds to taste
  • cottage cheese (or goat cheese) to taste
  • dressing of choice (I love vinaigrette or Olive’s Garden Parmesan Ranch dressing)

Hello everyone!

Add sweet and succulent summer strawberries to your salad.

According to Registered Dietitian Bjarnadottir, strawberries are high in Vitamin C and manganese, and contain folate (B9), potassium, and antioxidants.

Bjarnadottir notes strawberries may help your body against heart health and blood glucose maintenance.

She also says strawberries are low glycemic, are low carb, and perfect for people with diabetes.

source: Healthline

Strawberry Herb Keto Salad

Mix together an herb salad mix with sliced almonds, strawberries, cottage cheese, and your dressing of choice.

Salad Ingredients

  • 3 cups herb salad mix
  • strawberries (sliced )
  • slivered almonds (to taste)
  • cottage cheese (or goat cheese) (to taste)
  • dressing of choice (I love vinaigrette or Olive's Garden Parmesan Ranch dressing)
Salad
almonds, cottage cheese, herb salad mix, parmesan ranch dressing, strawberry

food plate dinner lunch

Eggplant Omelette Filipino Tortang Talong

Recipe

Ingredients

for frying: extra virgin olive oil or butter

1 chinese eggplant

1 egg

1/4 tsp salt

chopped parsley

Directions

  1. Grill eggplant on all sides until the inside is soft.
  2. Slice eggplant once vertically. Transfer to a large shallow dish. Open the eggplant and mash insides with a fork. See NOTE below
  3. Crack an egg on top of eggplant.
  4. Mix egg and eggplant insides.
  5. Slide the eggplant mixture into a preheated and oiled pan. Season with salt.
  6. Cover pan but not completely. Cook until egg is cooked (~3 mins).
  7. Flip eggplant omelette and garnish with parsley.

NOTE: You can keep the skin on or remove it.

Add more oil when the eggplant omelette sticks to the pan (if not using a non-stick pan).

Eggplant omelette is perfect with chopped tomatoes and brown rice on the side.

food dinner lunch meal
Photo by AMANDA LIM on Pexels.com

Filipino Keto Spaghetti

Make this Filipino keto spaghetti with spinach noodles, mushrooms, carrots, and ground beef or meatballs.

Prep Time 10 mins Cook Time 20 mins Total Time 30 mins Course dinner Cuisine Filipino Servings 4

Equipment

  • saucepan

Ingredients  

  • 2 tbsps olive oil extra virgin
  • 3 cloves garlic minced
  • 1/2-1 cup yellow onions minced
  • 1 lb ground beef or meatballs (turkey or beef)
  • 1 tsp salt
  • 1/4 tsp pepper
  • 1 cup carrots minced or grated
  • 1 cup mushrooms minced
  • 3 hotdogs, Oscar Mayer Turkey Uncured Franks* sliced diagonally
  • 3 tbsps erythritol (sugar substitute)
  • 3 cups marinara sauce
  • 12 oz whole wheat spaghetti pasta (I tried spinach pasta for this recipe)

Serve with

  • chopped parsley
  • grated parmesan cheese

Instructions 

Make the Spaghetti Sauce

  • Heat olive oil in saucepan to medium high heat.
  • Brown the garlic then add the onions.
  • Cook the beef for 8-10 minutes until brown. Cook meatballs according to package directions. Season beef with salt and pepper.
  • Add carrots, mushrooms, erythritol, and marinara sauce. Bring sauce to a boil then turn off the heat.

Cook the Pasta

  • Cook pasta according to package directions. Add olive oil and salt if desired after boiling and draining the pasta.

Serving Instructions

  • Serve with parmesan cheese and chopped parsley.


Salmon Blanca

Keto friendly salmon for dinner in 40 minutes or less. One will need olive oil, salmon, spinach, mozzarella, salt, and pepper.

Prep Time 10 mins Cook Time 30 mins Total Time 40 mins Course dinner, Main Course Cuisine Italian Servings 4

Equipment

  • baking dish
  • bowl

Ingredients  

  • 4 salmon fillets
  • 1 tsp salt
  • 1/2 tsp ground pepper
  • 4 tbsp garlic olive oil
  • 1 cup mozzarella cheese
  • 4 cups spinach chopped

Instructions 

  • Coat baking dish with olive oil.
  • Arrange salmon into the baking dish and season with salt and pepper.
  • Optional: Spread mayonnaise or cream cheese on salmon.
  • Mix spinach and parmesan cheese in a bowl. Spread evenly on salmon.
  • Bake at 350F for 30-35 mins.

Video

Notes

You can spread 1 tbsp of mayonnaise or cream cheese on top of the salmon if desired.  Serve with tomatoes and mushrooms on cauliflower rice  Optional ingredients: 1 tbsp minced garlic, 2 tbsp fresh lemon juice, and 1/4 cup heavy cream

An Italian-inspired recipe high in Omega-3 fatty acids, which may protect your heart from disease. source: Healthline

Salmon is also abundant in B vitamins which Spritzler, a registered dietician at Healthline, says may boost “energy production, controlling inflammation, and protecting heart and brain health”.

Add heavy cream, tomatoes, onions, mushrooms to the salmon if desired.

Spread olive oil mayonnaise or cream cheese on the salmon before baking.

I suggest pairing salmon with steamed or fresh vegetables under a cauliflower rice pilaf.

Happy cooking!

Salmon Blanca Baked with Spinach and Mozzarella

Easy salmon blanca for dinner in 40 minutes or less. You'll need only olive oil, salmon, spinach, mozzarella, salt, and pepper.

  • Pyrex baking dish
  • bowl
  • 4 salmon (fillets)
  • 1 tsp salt
  • 1/2 tsp pepper (finely ground)
  • 4 tbsp garlic olive oil
  • 1 cup mozzarella cheese
  • 4 cups spinach (chopped)
  1. Coat baking dish with olive oil.

  2. Arrange salmon into the baking dish and season with salt and pepper.

  3. Optional: Spread mayonnaise or cream cheese on salmon.

  4. Mix spinach and parmesan cheese in a bowl. Spread evenly on salmon.

  5. Bake at 350F for 30-35 mins.

You can spread 1 tbsp of mayonnaise or cream cheese on top of the salmon if desired. 

Serve with tomatoes and mushrooms on cauliflower rice

 Optional ingredients: 1 tbsp minced garlic, 2 tbsp fresh lemon juice, and 1/4 cup heavy cream

 

dinner, Main Course
Italian
mozzarella, olive oil, pepper, salmon, salt, spinach