Spicy Low-carb Cottage Pie

Keto Low carb Cottage Pie
Keto Low carb Cottage Pie

When I was young, Cottage Pie was one of the first things I learnt to make. Its dead-easy and the humble flavours make it such a hearty, welcome dinner – you simply can’t go wrong. I added cayenne pepper into the beef to give it some kick, but that is entirely optional (especially if you are cooking for the kids). Top your cooked mince with creamy cauliflower mash and cover the lot in grated cheese before popping in the oven to melt and gratin. Lush! A perfect, guilt-free low-carb cottage pie. Step-by-step pics to help you along…

– – – – – – PER SERVING – – – – – –
Carbs 11g | Fat 34g | Protein 36g
– – – – – – – – – – – – – – – – – – – – –

Exciting news for foodies: Monya’s cookbook KETO KITCHEN (published by Kyle Books, London 2020) is coming to the market this summer. Its currently available to pre-order on Amazon.

“I want you to achieve the best outcome with all the recipes on Fats of Life. If you haven’t already done so, please read the RECIPE SUCCESS page which is packed with handy tips and advice. I also send a short e-blast at the end of every month, sign up here to ensure you never miss a recipe. If you loved the recipe and want to show your appreciation to me directly, you can do so by clicking here. Happy Cooking, everyone!”Monya

Low carb Cottage Pie
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Spicy Low-carb Cottage Pie

Delicious cottage pie using a smooth, creamy mash made from cauliflower. An ideal family dinner coming in at 11g carbs per serving. (For my UK readers, scroll to the end of the recipe to see image ads of the products I use.)
Course Main Dish
Cuisine General
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 people


  • 500 g (17.6 oz) cauliflower florets
  • 45 g (1.6 oz) full-fat cream cheese (soft cheese)
  • 2 tsp Dijon mustard
  • salt and white pepper
  • 2 tsp lard
  • 1/2 onion, peeled and finely chopped
  • 3 cloves garlic, peeled and finely chopped
  • 120 g (4.2 oz) chestnut mushrooms, chopped small
  • 2 TB red wine vinegar
  • 500 g (17.6 oz) ground beef mince, 20% fat
  • 1/2 tsp dried thyme
  • 1 tsp cayenne pepper, (optional)
  • 200 g (7.1 oz) chopped / crushed tomatoes
  • 65 g strong Cheddar cheese, grated
  • pink Himalayan salt
  • freshly ground black pepper
  • chopped parsley, to garnish


  • Start with the cauliflower. Trim them into equal-size pieces and bring a large pan of salted water to the boil.
  • Boil the cauliflower until completely tender. A floret pierced with a fork should immediately slide off. This can take up to 20 minutes.
  • In the meantime, prep your remaining ingredients and preheat the oven to 200°C (fan oven). This is 220°C for conventional ovens (or 425°F / gas mark 7).
    Keto Low carb Cottage Pie
  • Drain the cooked cauliflower in a colander and allow to steam off for a few minutes. You don't want any unnecessary moisture in the cauliflower mash.
  • Mash the cauliflower very well using a potato masher, then add the cream cheese and Dijon mustard. Mix well and season the mixture with salt and white pepper.
  • For extra smooth creamy mash (I highly recommend this step) transfer the mixture to a mini food processor. Blitz the mixture to a smooth puree. Set aside.
    Keto Creamy Cauliflower
  • For the mince (which can be started while the cauliflower is still cooking) heat the lard in a large pan. Cook the onions until they have softened and partially caramelised. Add the mushrooms and garlic and cook until the mushrooms have softened and caramelised. Keep stirring to avoid the garlic burning.
    Keto Low carb Cottage Pie
  • Deglaze the pan with the red wine vinegar. Cook until the vinegar cooks out, then tip in all the mince. Add the dried thyme and cayenne pepper (if using). Continue to cook until the mince browns evenly.
    Keto Low carb Cottage Pie
  • Add the chopped tomatoes and reduce the heat to moderately low.
  • Cook until all the liquid cooks out and you are left with a thick, chunky mixture. Taste to check seasoning and salt the mince as needed. Transfer to a suitable-size dish. Spread over the creamy cauliflower mash.
  • Scatter over the grated Cheddar cheese and place the dish on a tray (to avoid any bubbling over) and bake until the cheese bubbles and gratins.
    Keto Low carb Cottage Pie
  • Once done, season with pink Himalayan salt and freshly ground black pepper. Garnish with freshly chopped parsley. Enjoy with a fresh green salad on the side.


A new-and-improved version of this delicious recipe features in my new cookbook KETO KITCHEN - currently available to pre-order on Amazon worldwide. (For UK readers, it will also be available at Waterstones.)

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Calories: 484kcal | Carbohydrates: 11g | Protein: 36g | Fat: 34g

Spicy Low-carb Cottage Pie
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Spicy Low-carb Cottage Pie
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Average Rating
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Nutritional Information per serving
Calories                         484Kcal / 2025kJ
Fat                                 34g
Carbohydrates              11g
Protein                           36g

Eggs (may be found in some brand of cream cheese - check label)

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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site are meticulously calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data. The author is not a medical professional and this website has been designed only to provide you with recipes to suit the keto lifestyle you have chosen and discussed with your GP. The macros calculations are provided as a courtesy to you based on Monya’s weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count for you.

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