A tasty low carb alternative Shepherd’s Pie made with Butternut Squash Mash instead of the traditional creamed potato topping. A winner for all the family.
So we have 2 British pies which are traditionally topped with mashed (creamed) potato. One is a Shepherd’s Pie and the other is a Cottage Pie. The main difference between the 2 is the meat origin. A Shepherd’s Pie uses minced lamb whilst the Cottage Pie uses minced beef.
I’ve today chosen to cook and share the recipe for a low-carb lamb version – Shepherd’s Pie.
I will be replacing the mashed potato with mashed Butternut Squash. You will notice I will regularly use this versatile squash as an alternative to potatoes. 100 gm of cooked Butternut Squash is only 10 net carbs, a typical serving is going to be about 80gm. You could replace this with Daikon Radish and prepare in the same way as the Butternut Squash, however the difference is that the Radish is only 3 net carbs, so if you are restricting carbs to loose weight, this may be your preferred alternative.
Shepherd’s Pie made with Butternut Squash Mash
A twist on the traditional recipe by using butternut squash as a low carb alternative to potatoes.
- 2 tbsp Sunflower oil
- 500 gm Minced lamb
- 2 medium Chopped onions
- 1 medium Chopped carrot app.5mm
- 2 tbsp Tomato puree
- 1 tbsp Worcester sauce
- 400 ml Vegetable or beef stock
- 1 medium Butternut squash Peeled and diced into rough 2cm
- 30 gm Unsalted butter
- Salt and pepper
Pre-heat oven to 180C or Gas 4
Gently fry the onion and carrot in the sunflower oil in a large saucepan.
When the onions begin to brown slightly, add the minced lamb and stir well. Cook the mixture for 10 minutes, stirring occasionally and browning all the meat.
Strain off the excess fat and return to the heat and add the tomato puree, Worcester sauce and stock. Season with a pinch of salt and pepper.
Stir all the ingredients together, bring to the boil and then simmer for about 15 minutes.
Creamed Butternut Squash topping
Whilst the meat is cooking through, in a saucepan, add the butternut squash to boiling water and cook the squash until soft - this will take about 10 minutes.
Once soft, drain the water from the squash and then put the pan back on a very low heat. Add the butter, a pinch of pepper and salt and begin mashing with a potato masher whilst still over the heat. Squash has a higher water content than potatoes so by placing over heat, the water should evaporate away. Once the mixture feels and looks relatively dry then remove from heat and mash mixture until smooth.
Taste the meat and adjust the seasoning as required. Place meat into an oven proof dish and spread out evenly. You do not want much liquid in the dish so if you have, drain off any excess.
Add the mashed squash and spread evenly across the meat. Use a fork to "fluff" up the mash.
Cook in oven at 180C or Gas 4 for about 20 minutes until the top starts to brown and the meat is bubbling around the edge.
Serve with fresh vegetables.
Nutrients per portion
Fat (g) 36
Carbs (g) 15 net
Protein (g) 19