Is Shepherd's Pie Low Carb? A Guide to a Healthier Classic

October 7, 2025 •

3 min read

Traditional shepherd's pie, relying on a thick layer of mashed potatoes, can contain over 50 grams of carbohydrates per serving. This high carb count is a concern for many health-conscious individuals, leading to the common question: is shepherd's pie low carb? The simple answer is no, but a little kitchen creativity can transform this hearty classic into a perfectly low-carb meal.

Quick Summary

Classic shepherd's pie is not low-carb because of its starchy mashed potato topping and flour-thickened gravy. However, it can be adapted into a delicious keto-friendly meal by substituting the potatoes with alternatives such as cauliflower or turnips and using low-carb thickeners.

Key Points

Classic Recipe is High in Carbs: Traditional shepherd's pie is not low carb due to its high-starch mashed potato topping and potential use of flour as a thickener.
Cauliflower Mash is the Top Alternative: Replacing mashed potatoes with mashed cauliflower is the most common and effective way to make a low-carb shepherd's pie.
Turnips and Rutabaga Offer Earthier Flavor: For a closer texture and flavor profile to potatoes, mashed turnips or rutabaga are excellent low-carb substitutes.
Use Low-Carb Thickeners for Gravy: Ingredients like xanthan gum or tomato paste can be used to thicken the meat filling instead of high-carb flour.
Choose Non-Starchy Vegetables: Stick to lower-carb vegetables like mushrooms, onions, and green beans for the filling, and limit or omit high-carb options like peas and carrots.
Simple Swaps Create a Keto-Friendly Meal: With a few easy changes, this comfort food classic can be transformed into a nutrient-dense, low-carb dish that is both healthy and delicious.

The Carbohydrate Culprit: Mashed Potatoes

The reason a traditional shepherd's pie is not low carb lies in its defining characteristic: the mashed potato topping. Potatoes are a starchy root vegetable, and while nutritious, they are high in carbohydrates. Depending on the recipe, a single serving of the conventional dish can range from 26g to over 50g of carbs. Additionally, some recipes use flour to thicken the savory meat gravy, further increasing the total carbohydrate content. This combination of starchy potatoes and a flour-based sauce makes the classic version incompatible with low-carb or ketogenic diets, which typically limit daily carbohydrate intake to under 50 grams.

Transforming a Classic: Low-Carb Substitutions

Thankfully, you don't need to give up this comforting dish to stay on track with your nutrition goals. Numerous low-carb and keto-friendly alternatives can be used to recreate the creamy topping and flavorful base. The key is replacing high-carb ingredients with low-carb, nutritious substitutes.

Mashed Cauliflower

Mashed cauliflower is the most popular and versatile potato substitute for a low-carb shepherd's pie. When prepared correctly, it offers a surprisingly similar creamy texture and mild flavor. To make a keto-approved cauliflower mash:

Steam or boil cauliflower florets until very tender.
Drain thoroughly to remove excess moisture. Squeezing it in a clean tea towel helps prevent a watery mash.
Blend or mash the cauliflower with butter, cream cheese, or sour cream.
Season with salt, pepper, and cheese, if desired, for a rich, satisfying finish.

Mashed Turnips or Rutabaga

For those who prefer a taste closer to potatoes, turnips and rutabaga offer a denser, more earthy alternative. Some chefs even claim that mashed turnips have a more authentic potato-like texture.

Peel and cube turnips or rutabaga and boil until soft.
Mash with butter, cream, and seasoning to taste.
The flavor can be slightly more pronounced than cauliflower, so adding a small amount of onion or garlic powder can help balance the taste.

Low-Carb Thickeners for the Filling

Instead of all-purpose flour, you can use low-carb alternatives to thicken the meat filling into a rich gravy:

Xanthan Gum: A tiny amount of xanthan gum goes a long way. It thickens liquids effectively without adding carbs.
Tomato Paste: A small amount of tomato paste adds rich flavor and helps naturally thicken the filling.

The Low-Carb and Nutrient-Dense Filling

The meat and vegetable filling in a shepherd's pie is already a great source of protein and essential nutrients. For a low-carb version, focus on a high-quality protein and lots of non-starchy vegetables.

Protein: Use ground lamb, beef, or even turkey, depending on your preference. Grass-fed options may offer a healthier fat profile.
Vegetables: Stick to low-carb veggies like onions, celery, mushrooms, and green beans. While some traditional recipes call for peas and carrots, these contain higher sugar and starch content and should be used sparingly or omitted for stricter keto diets.

Low-Carb Shepherd's Pie vs. Traditional Shepherd's Pie


Feature	Traditional Shepherd's Pie	Low-Carb Shepherd's Pie
Carb Count	High (50+g per serving)	Very Low (approx. 5-10g net carbs)
Topping	Mashed potatoes	Mashed cauliflower, turnips, or rutabaga
Thickener	All-purpose flour	Xanthan gum, tomato paste, or reduced broth
Vegetables	Often includes starchy peas and carrots	Emphasizes non-starchy vegetables like mushrooms, celery, and onions
Flavor Profile	Creamy, starchy, and savory	Rich, earthy, and savory with slightly less sweetness
Dietary Suitability	Not suitable for low-carb or keto diets	Perfect for low-carb, keto, and gluten-free diets

Conclusion: A Perfect Low-Carb Comfort Food

While the classic version is not a low-carb meal, the answer to is shepherd's pie low carb can become a resounding 'yes' with a few smart substitutions. By swapping the mashed potato topping for cauliflower or turnips and using low-carb thickeners, you can enjoy all the comforting flavors of this dish without the high carbohydrate load. This simple adaptation not only aligns with a low-carb or keto lifestyle but can also increase your vegetable intake and nutrient density, making it a healthier option for everyone at the table. The result is a savory, satisfying meal that proves you don't have to compromise on taste to meet your dietary goals. For more on low-carb eating, consider exploring authoritative resources on the ketogenic diet.

Frequently Asked Questions

The primary reason is the mashed potato topping, which is high in starch and carbohydrates. Additionally, some recipes use flour to thicken the meat gravy, which also adds to the carb count.

The most popular substitutes are mashed cauliflower, mashed turnips, and mashed rutabaga. These provide a creamy texture and are much lower in carbohydrates.

Yes, using ground beef (in which case it becomes a 'cottage pie') is a perfectly acceptable and delicious low-carb option. Ground turkey or other meats also work well.

For a low-carb thickening agent, you can use a small amount of xanthan gum, which is highly effective. Alternatively, reducing the liquid content by simmering or adding a touch of tomato paste can help naturally thicken the filling.

For a stricter keto diet, it's best to limit or omit peas and carrots, as they contain higher sugar and carb levels than other vegetables. Focus on lower-carb options like mushrooms, onions, and green beans instead.

The net carb count can vary by recipe, but a well-made keto version using cauliflower mash can contain as few as 5-10 grams of net carbs per serving, a significant reduction from the traditional dish.

Yes, by swapping the potato topping and avoiding flour-based thickeners, a low-carb shepherd's pie is naturally gluten-free. Just be sure to check that any broth or seasonings you use are also gluten-free.