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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!
Course Side Dish
Cuisine American
Keyword dinner, gluten-free, healthy, low-carb, lunch, Special Diet
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 6 people
Calories 208kcal


For the Cauliflower

For the filling


  • 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.


  • 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. 


Serving: 1/6 | Calories: 208kcal | Carbohydrates: 20g | Protein: 17g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 48mg | Sodium: 635mg | Fiber: 6g | Sugar: 9g