Meal Prep low carb shepherd's pie bpwls

Low Carb Shepherd’s Pie Bowls

If you are struggling with eating a healthy lunch at work after bariatric surgery then these low carb shepherd’s pie bowls are for you. They can easily be assembled on the weekend to eat during the week.

Traditional shepherd’s pie is prepared with potatoes, but in this low carb version, I mixed in cauliflower with the potatoes to help give it a familiar flavor with a low carb twist. If you are in the early stages after bariatric surgery, your program may recommend to reduce potatoes in the first six months after surgery. If that is the case then increase the cauliflower to 1 cup.

This recipe calls for poultry seasoning which will make your kitchen smell fantastic. You could also use this seasoning in soups, cauliflower rice or chicken. Blended seasoning are great to have on hand so you can prepare meals faster.

Diet Modifications:

Pureed:

  • Consider omitting potatoes. Place everything in blender and puree until desired consistency. Thin out with chicken broth.

Soft:

  • If your program suggest “no stringy vegetables” then omit celery and use 1/2 tsp of celery salt instead. May want to omit potatoes if in early stages.

Regular:

  • Serve as is.

 

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Low Carb Shepherd’s Pie Bowls

Meal Prep low carb shepherd's pie bpwls

A delicious low carb take on a favorite comfort food. This is the perfect dish to prepare ahead of time to eat throughout the week.

  • Author: Kristin Willard, RDN
  • Cook Time: 30
  • Total Time: 30
  • Yield: 3-4 servings
  • Category: Lunch
  • Cuisine: Comfort

Ingredients

For Cauliflower/Potato Mash

  • ½ head of cauliflower cut into florets or use 1/2 bag of cauliflower rice
  • 2 Yukon potatoes
  • 1/4 cup milk of choice (almond or cow milk
  • Salt and pepper to taste

Meat mixture

  • .5 lb of ground turkey meat
  • 2 teaspoons olive oil
  • 1/2 yellow onion, diced
  • 2 carrots chopped
  • 1  steaks celery, chopped
  • 2 teaspoons garlic, minced
  • 2 teaspoons poultry seasonings

Instructions

  1. Boil cauliflower and potatoes until soft. Then mash and add milk until desired texture.
  2. While cauliflower mash is cooking, sauté onion, celery, and garlic in olive oil for 5-10 min. Then add turkey meat and seasonings. Cook until meat cooked through. About 10 min.
  3. Serve mash and meat mixture together. Or if meal prepping divide into meal prep containers.

Notes

Pureed:

  • Consider omitting potatoes. Place everything in blender and puree until desired consistency. Thin out with chicken broth.

Soft:

  • If your program suggest “no stringy vegetables” then omit celery and use 1/2 tsp of celery salt instead. May want to omit potatoes if in early stages.

Regular:

  • Serve as is.

Keywords: shepards pie

Kristin Willard, RDN

I am Bariatric Dietitian that teaches you how to eat before and after weight loss surgery to help you feel and look your best.

  • Ilene says:

    Too many carb still. To me pushing potatoes is a mistake.

    • Thank you so much Illene for your input. Yes, I included a small amount of potatoes to help provide a familiar flavor to the dish. A small amount of potatoes after bariatric surgery is not harmful but I understand it may be a trigger for some. If that is the case then usually I suggest omitting them. AS stated in my my post, I do not suggest potatoes in the early stages after bariatric surgery because it is so important to get your protein in first. This recipe provides about 23 g carbs and almost 4 g of those is fiber. So it easily can fit with the lower carb lifestyle after bariatric surgery. Again, thank you for chiming in. I appreciate you input.

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