Cauliflower Mash Shepherds Pie

Shepherds pie was always a family favorite growing up and it was always a great cozy-up-to-the-fireplace meal in the winter. Nice and hearty, super satisfying BUT some recipes are very heavy.  

Despite the fact that summer is nipping on our heals, which usually deters me from meals like this, I had a hankering for Shepherds pie the other day so I'll took the liberty to create a recipe that would be just as satisfying but cut out the heavy stuff. 

Thus, the cauliflower mash Shepherd pie was born!  

What's SUPER awesome about this recipe is it's very easy to tweak based on ingredients you have in your fridge (especially with veggies!) So, feel free to get creative and throw together your own combos!


  • 1 green pepper
  • 3 carrots
  • 2 tbs minced garlic (1 in cauliflower, 1 in veggies)
  • 1.5 tsp paprika
  • 1/2 tsp parsley
  • 4 tbs beer stout (you can sub with chicken stock)
  • 1tbs almond flour
  • 1 head cauliflower
  • 2 tsp worcestershire sauce
  • 1/2c frozen peas
  • 1 pint mushrooms
  • 30oz ground turkey or pork
  • 1tbs cashew milk
  • Salt and pepper
  • 2tsp Parmesan (1 in mash, 1 on top)
  • 1 onion


Preheat oven broiler to 425 degrees

For the mash: 

  1. Boil a pot of water and drop the chopped up head of {cleaned} cauliflower. Boil until fully cooked (about 7 minutes)
  2. Drain and toss into the blender with cashew milk and 1tbs Parmesan.  
  3. Blend until smooth and fold in 1tbs minced garlic
  • Tip: did you know that blending or food processing onions or garlic can cause a stomach ache? The gasses are unable to be released so they can cause tummy issues!

For the pie:

  1. Cook up your ground meat and season with pepper and salt to taste. Set aside. 
  2. Chop up onion, carrots,  green pepper and mushrooms and sauté on med/high heat in the coconut oil until veggies are golden and cooked through. Toss in 1tbs minced garlic and sauté lightly.
  3. Combined the meat and veggies (add in peas at this point!) in one large pot.
  4. Add in worcestershire sauce, flour, paprika, parsley, and beer (or stock) into the veggies and incorporate.
  5. Pour mixture into the bottom of a deep casserole dish, flatten out and spoon out the cauliflower mash on top. Sprinkle top with 1tbs parm and salt and pepper.
  6. Pop in the oven to bake for about 15 minutes, or until the edges are bubbling and the top is beginning to brown.

Serve hot & enjoy!