Mashed Cauliflower Shepherd’s Pie

Give a healthy spin in your traditional shepherd’s pie recipe by making it with mashed cauliflower. This Mashed Cauliflower Shepherd’s Pie is very filling, low-carb, gluten-free, paleo-friendly and the most important very DELICIOUS!

I’m writing this post in a hotel bed at 5:30 am before leaving to visit more beautiful places in Montevideo, Uruguay. We are here with two friends on vacation until Friday and after that, we are heading to Buenos Aires, Argentina. So far we are loving everything we’ve seen and visited. Montevideo is a great place to visit because it’s the safest city in South America, has lots of green areas to spend time with your kids, the traffic in the city is very smooth, people are extremely polite and, of course, the food is AH-mazing! If you like beef, pork, chicken, and seafood it’s the place to visit. Also, the dulce de leche and the alfajores are to die for. I can’t even count how many of these I ate already (oops… it was supposed to be a secret… lol). Anyway… We are all amazed by this city! Soon I’ll be writing a blog post with more detail about our trip. Please, stay tuned!

And speaking of delicious foods, what about making this low-carb and paleo-friendly Mashed Cauliflower Shepherd’s pie to warm up your home and make it smell good?! I am sure you will love this recipe! 

Want some more non-traditional pie recipes? Try my Blender Brazilian Shrimp Pie or this Gluten-free No Bake Peanut Butter Pie for dessert!

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3.80 from 55 votes

Mashed Cauliflower Shepherd’s Pie

Give a healthy spin in your traditional shepherd’s pie recipe by making it with mashed cauliflower. This Mashed Cauliflower Shepherd’s Pie is very filling, low-carb, gluten-free, paleo-friendly and the most important very DELICIOUS!

Prep: 10 minutes

Cook: 40 minutes

Total: 50 minutes

Servings: 6 people

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Ingredients

For the Cauliflower

• ▢ 1 large head cauliflower cut up into florets
• ▢ 2 tablespoon olive oil
• ▢ 2 cloves crushed garlic
• ▢ Salt and pepper

For the filling

• ▢ ½ tablespoon olive oil
• ▢ ½ onion chopped
• ▢ 3 carrots chopped
• ▢ ¼ teaspoon pepper
• ▢ 3 cloves garlic finely chopped
• ▢ 1 pound lean ground turkey
• ▢ 1 cup tomato sauce
• ▢ ¼ cup tomato paste
• ▢ 1/2 cup chicken broth
• ▢ ½ cup peas
• ▢ 1/2 cup can of corn drained
• ▢ 1 teaspoon thyme

US CustomaryMetric

Instructions

• Preheat oven to 350.
• In a big pot, bring water to a boil and add cauliflower.
• Cook until tender.
• Drain in a colander.
• Place the cooked cauliflower in a food processor, add 1 tbsp olive oil and garlic and blend until smooth.
• Season to taste with salt and pepper.
• In a large skillet, heat olive oil over medium-high and sauté onions until translucent.
• Add carrots, salt, and pepper. Cook until softened.
• Add the garlic and cook for one minute.
• Add the ground turkey and use a wooden spoon to break up into chunks and cook until it is not pink anymore.
• Add the tomato sauce, tomato paste, and ½ cup chicken broth.
• Bring the mixture to a simmer and stir occasionally for 10 minutes.
• Add peas, corn, and thyme. Stir well to combine and cook for two minutes.
• Once the mixture has thickened, give it a taste and adjust the seasoning if needed.
• Spread the mashed cauliflower over the turkey mixture.
• Bake in the oven for about 30 minutes or until the edges of the mashed cauliflower are browned.
• Rest the pie for about 15 minutes before serving.

Tips

• Feel free to swap the ground turkey for another ground meat such as ground beef.
• When buying the cauliflower, make sure the head is firm, tight, and do not have yellow patches.
• If you don’t have a cast-iron skillet, you can transfer everything into a casserole baking dish.
• To store: Store leftover shepherd’s pie in the fridge tightly wrapped for up to 4 days.
• To reheat: You can reheat leftovers in the oven or microwave.
• To freeze: You can tightly wrap up the mashed cauliflower shepherd’s pie and freeze it for up to 2 months. As usual, make sure the dish is at room temperature before freezing. If you plan on freezing the whole casserole, I recommend baking it in a foil pan as they’re much lighter to freeze. 

Nutrition Information

Serving: 1/6 Calories: 208kcal (10%) Carbohydrates: 20g (7%) Protein: 17g (34%) Fat: 7g (11%) Saturated Fat: 1g (6%) Cholesterol: 48mg (16%) Sodium: 635mg (28%) Fiber: 6g (25%) Sugar: 9g (10%)

Nutrition information is calculated using an ingredient database and should be considered an estimate.

© Author: Olivia Ribas

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One more Shepherd’s Pie recipe!

Sweet Potato Shepherd’s Pie