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Montana Hash

When you’re looking for an easy, hearty, tasty one-pan meal that the whole family will scarf down, look no further than this super-simple bowl of Montana Hash!  I love a one-pan dinner on a busy weeknight, but if you prefer to have your meat with a side you can always leave the riced cauliflower out, cook it separately and pile your delicious meat hash on top of the cauliflower.  Those of you with non-KETO family members who are still used to more traditional meals, serving the cauliflower on the side might help them make the transition.

If you’re looking to add some more fat, just double the amount of cheese you grate over the finished dish.  You can also vary the fat content by altering the type of ground beef that you buy, or using ground lamb, ground pork, or even ground duck in it’s place.  Ground duck! It’s a thing! I found it at Whole Foods one afternoon while I was rummaging around for inspiration in the frozen deli section. My excitement knew no bounds! There’ll be duck recipes coming. Because duck is awesome!

In the meantime, just use your favorite ground meat in this – you’ll enjoy it whatever you use.  You’ll also enjoy it warmed up the next day, It’s fully portable and reheat-able for a quick and easy meal on the go.  It’s also a great recipe to batch-make and freeze in portions for whipping out and reheating on those nights you just really don’t have time to cook.

If you still like the idea of having something on the side, like I often do, a big heap of fresh green salad leaves would work well here. Simple hot alternatives would be sauteed shredded cabbage, or some well-rinsed and drained shirataki noodles. If you go that route, be sure to check the package for ingredients.  Many brands include things you really don’t want to eat, like potato starch. Miracle noodles are my favorite brand.

But really, the beauty of this dish for me is that it’s all in one pan, and cooked together in a jiffy. Let us know how you like your Montana Hash!


Montana Hash

Author: Carrie Brown | Prep time:  5 mins   |   Cook time:  30 mins    |   Total time:  35 mins   |   Serves: 4

What You Need

  • 1 TBSP avocado oil or coconut oil
  • 4 cloves fresh garlic, crushed
  • 3 ½ oz. / 100g onion, finely chopped
  • 3 oz. / 85g green pepper, finely chopped
  • 1 lb. / 450g ground beef (minced beef)
  • 10 oz. / 280g riced cauliflower
  • 2 tsp. Dijon mustard
  • 2 tsp. sea salt
  • Ground black pepper
  • 2 TBSP tomato paste
  • 1 cup / 8 fl oz. beef stock
  • ⅓ cup / 3 fl oz. heavy cream
  • 2 oz. / 55g Cheddar cheese, grated

What You Do

  1. Heat the avocado or coconut oil over medium heat, add the crushed garlic, chopped onion and green pepper and sauté for 5 minutes until softened.
  2. Add the ground beef and sauté for a further 5 minutes until it is no longer pink, breaking up the meat into very small pieces with a spatula as it cooks.
  3. Add the riced cauliflower, mustard, salt, pepper, tomato paste, beef stock, and cream, bring to a boil, reduce heat and simmer for 20 minutes.
  4. Sprinkle grated cheese on top and serve.


Top Recipe Tips

  • Use white or yellow onions for the lowest carb count. Red and sweet onions are higher in carbs.
  • Rice your own cauliflower by separating the florets from a whole head, placing them in a food processor and pulsing until they resemble breadcrumbs.
  • Use red or yellow pepper instead of green pepper if they are more available or cheaper!
  • Use ground pork, lamb, or duck if you prefer.
  • FOR DAIRY-FREE: replace the heavy cream with thick coconut milk and then omit the cheese.


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  • karen mangiacottiHello Carrie,

    I am Karen Mangiacotti and my husband and I produce a 2ketodudes show called Keto Families.

    We would love to interview you to talk about family meals and traditions and explore some new ways to bring healthy choices to your family.

    We can do a phone call interview at your convenience.

    Thank you so much for considering.ReplyCancel

  • Karen HeyenCarrie,

    I just finished listening to Epidose 150. My first episode and will definately be listening to more. You mentioned your love for lamb and that you would eat 1-2 lamb chops for dinner. My questions is what did you eat to add in fat since the lamb chops have almost a 2 -1 ratio of protein to fat? Also, I do not have a gallbladder and have some unpleasant side effects of eating a lot of fat. I recently started supplementing with ox bile which also has some enzymes for the liver and pancreas. It is helping with the side effects. I believe that my weight loss plateau may be partally related to my liver not producing enough bile to digest the fat. You mentioned a woman’s name who is a great resourse related to gallbladder issues on Keto. Can you provide me with her name and possibly an email or website that would have helpful info on this subject.

    Thank you!