May 1, 2025

Shepherd’s Pie with Cauliflower Mash

Name: Shepherd's Pie with Cauliflower Mash
Prep time: 45 min
Cook time: 25 min
Total time: 1 h 10 min
Ingredients: For the Cauliflower Mash (this dish uses 1/2 of this related recipe); 1 Tbsp olive oil; 1/2 small head of cauliflower- riced or 1 10 oz bag of frozen cauliflower; 1 large clove of garlic; 1/4 tsp salt; 1 cup almond milk; pepper to taste; For the Filling; 1 Tbsp olive oil; 1 lb ground turkey; 2 carrots- peeled and chopped in bite size pieces; 1 cup onion chopped; 1 cup frozen peas; 2 cloves garlic- minced; 1/2 tsp salt; 1/4 tsp ground pepper; 1 heaping tsp fresh thyme (sub 1/2 tsp dried thyme); 1 heaping tsp fresh rosemary (sub 1/2 tsp dried rosemary); 1/2 cup bone broth (see here for homemade recipe) or vegetable broth; 1 Tbsp tomato paste; 1 tsp coconut aminos (omit if following strict SCD); 1/2 Tbsp butter

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I recently discovered the book Fiber Fueled and I am hooked. Dr. Will Bulsiewicz unpacks the science behind how fiber affects our bodies and why we all should be filling our plates with fiber-rich foods at every meal. Science has proven that a diverse variety of fiber-filled foods is the key to a healthy gut! With that in mind, I set out to make this delicious, veggie packed, Shepherd’s Pie with Cauliflower Mash.

Traditional Shepherd’s Pie is made with ground beef or lamb and topped with butter and cream filled mashed potatoes. In this slightly lighter version, we skip the dairy, starchy potatoes and red meat and opt for ground turkey and veggies topped with our creamy, dreamy, whipped cauliflower mash (a fan favorite!). Enjoy this flavor and fiber packed dish tonight- your family and your gut will thank you!

If you like this veggie packed version of a traditional favorites, check out these other reimagined dishes:

Shepherd’s Pie with Cauliflower Mash

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Author: Kristi McCollom
Total Time: 1 hour 10 minutes
Yield: 6+ servings 1x

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Description

Skip the dairy, starchy potatoes and red meat and indulge in this slightly lighter version of Shepherd’s Pie. We top ground turkey, veggies and a super flavorful sauce with creamy, dreamy, whipped cauliflower mash (another fan favorite!).

Ingredients

Scale

For the Cauliflower Mash (this dish uses 1/2 of this related recipe)

1 Tbsp olive oil

1/2 small head of cauliflower- riced or 1 10 oz bag of frozen cauliflower

1 large clove of garlic

1/4 tsp salt

1 cup almond milk

pepper to taste

For the Filling

1 Tbsp olive oil

1 lb ground turkey

2 carrots- peeled and chopped in bite size pieces

1 cup onion chopped

1 cup frozen peas

2 cloves garlic- minced

1/2 tsp salt

1/4 tsp ground pepper

1 heaping tsp fresh thyme (sub 1/2 tsp dried thyme)

1 heaping tsp fresh rosemary (sub 1/2 tsp dried rosemary)

1/2 cup bone broth (see here for homemade recipe) or vegetable broth

1 Tbsp tomato paste

1 tsp coconut aminos (omit if following strict SCD)

1/2 Tbsp butter

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Instructions

1. Make the Cauliflower Mash: (See related recipe here) Heat a large skillet and add 1 Tbsp olive oil. Sauté minced garlic for 1 minute. Add riced cauliflower and saute for another 5 minutes until slightly golden. Add 1 cup almond milk and 1/4 tsp salt. Simmer on medium heat for 10 minutes until all of the liquid is absorbed. Using a food processor or immersion blender, puree cauliflower until completely smooth. Taste and add salt or pepper if desired.

2. Make the Filling: Heat oven to 350 degrees.

3. Heat 1 Tbsp olive oil in a clean skillet.

4. Add minced garlic and chopped onion and carrots. Saute for 2-3 minutes until softened.

5. Add grounder turkey, 1/2 tsp salt and 1/4 tsp pepper to the skillet. Saute about 5-6 minutes until the turkey is cooked through.

6. Add frozen peas, broth, tomato paste, butter, coconut aminos (if using), rosemary and thyme to the skillet.

7. Simmer on medium heat for 7-8 minutes until most of the liquid is thick and mostly absorbed. Taste and add salt and pepper if desired.

8. Place the filling mixture in an 8×8 baking dish. Top the filling with the cauliflower mash, making sure to cover completely.

9. Place the pan in the oven and bake at 350 degrees for 25 minutes or until the top is slightly browned.

10. Remove from the oven and allow the dish to cool on the counter for 10-15 minutes before serving.