⏱ 55 min total

Keto Shepherd’s Pie

Name: Keto Shepherd’s Pie
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 1 serving
Ingredients: ½ sweetpotato, 5" long Sweet potato; ⅛ small Onion; ¹⁄₁₆ cup chopped Broccoli; ¹⁄₁₆ cup chopped Carrots; ⁵⁄₁₆ tbsp Tomato paste; ³⁄₁₆ lb Ground beef; 0.03 cup Coconut milk; ³⁄₁₆ tbsp Tamari soy sauce; 0.03 tsp Garlic powder; ⅛ tsp, ground Thyme; ¹³⁄₁₆ tbsp Butter; ⁵⁄₁₆ tbsp Olive oil

Per 1 serving · 203 g · 12 ingredients

Calories

429

21%
of a 2,000 cal day

Protein
18g
16% of calories
Carbs
16g
15% of calories
Fat
33g
69% of calories

Portion

At a glance

One serving of Keto Shepherd’s Pie (203 g) has 429 calories, with 18 g of protein, 16 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (35% DV), Vitamin A (67% DV) and niacin (29% DV). Keep an eye on saturated fat and cholesterol, which provide 72% and 30% of the daily value.

Per 100 g

211cal

medium energy density

Protein per 100 cal

4.1g

Net carbs

13g

carbs minus fiber

Fiber

2.7g

4.1 g sugar

High in

20%+ of the daily value

Protein35%
Vitamin A67%
Niacin29%
Vitamin B634%
Vitamin B1281%
Pantothenic acid21%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin E10%
Vitamin K12%
Riboflavin (B2)14%
Choline12%
Potassium12%

Watch

20%+ of the daily value

Saturated fat72%
Cholesterol30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 45 min

1
Preheat oven to 350°F.
2
Peel and dice sweet potatoes into small cubes. Steam with butter in microwave until soft enough to puree.
3
Puree the sweet potatoes with coconut milk in a food processor to the consistency of mashed potatoes.
4
In a large pan, saute onions with 2 Tbsp olive oil, soy sauce, garlic powder, and thyme. Add salt and pepper to taste. Cook on low until onions caramelize. Remove and set aside.
5
Saute carrots and broccoli with the remaining Tbsp of olive oil. Remove from pan and set aside.
6
Brown beef with the onion mixture in the same pan. Drain and mix with veggies and tomato paste.
7
Layer the beef mixture in a 9x13 pan, then top with mashed sweet potatoes. Bake for 15-20 minutes and serve hot.

Vitamins & minerals

Amounts for 1 serving (203 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	601 μg	67%
Vitamin C	8 mg	9%
Vitamin D	0.2 μg	2%
Vitamin E	1 mg	10%
Vitamin K	14 μg	12%
Thiamine	0.1 mg	7%
Riboflavin (B2)	0.2 mg	14%
Niacin	5 mg	29%
Vitamin B6	0.4 mg	34%
Folate (B9)	22 μg	5%
Vitamin B12	2 μg	81%
Pantothenic acid	1 mg	21%
Choline	67 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	51 mg	5%
Iron	3 mg	36%
Potassium	583 mg	12%
Magnesium	41 mg	10%
Phosphorus	199 mg	28%
Zinc	4 mg	38%
Copper	0.2 mg	23%
Manganese	0.3 mg	11%
Selenium	15 μg	27%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	230 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	6,142 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	21 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.2 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,381 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.4 g	—
Monounsaturated fats	13 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	80 μg	—
Serine	1 g	—
Starch	8 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.3 g	—
Tryptophan	0.1 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 429 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

81min
Walking (3.5 mph)
51min
Cycling (moderate)
36min
Running (6 mph)
60min
Swimming laps

Common questions

How many calories are in Keto Shepherd’s Pie?

One serving of Keto Shepherd’s Pie (1 serving) has 429 calories, which works out to 211 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Keto Shepherd’s Pie high in protein?

It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Keto Shepherd’s Pie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Keto Shepherd’s Pie?

308 mg per serving.

How much sugar is in Keto Shepherd’s Pie?

4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (203 g)

Calories429

% Daily Value*

Total fat 33g	42%
Saturated fat 14g	72%
Trans fat 1.4g
Cholesterol 89mg	30%
Sodium 308mg	13%
Total carbohydrate 16g	6%
Dietary fiber 2.7g	10%
Total sugars 4.1g
Protein 18g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all