• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Flavour and Savour
  • About Me
  • Use of Recipes and Images
  • Appetizers
  • Baking
  • Breakfast and Brunch Recipes
  • Gluten-Free Desserts
  • Main Dishes
  • Healthy Salad Recipes
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About Me
  • Use of Recipes and Images
  • Appetizers
  • Baking
  • Breakfast and Brunch Recipes
  • Gluten-Free Desserts
  • Main Dishes
  • Healthy Salad Recipes
    • Email
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Entrées/Main Dishes » Gluten-Free Casseroles » Shepherd's Pie with Mashed Cauliflower Crust

    Shepherd's Pie with Mashed Cauliflower Crust

    Published: Feb 13, 2023 by Elaine · This post may contain Amazon affiliate links · As an Amazon Associate I earn from qualifying purchases. This blog generates income via ads · 10 Comments

    Jump to Recipe Print Recipe
    image with text for Shepherds pie with cauliflower crust
    image and text for Shepherd's Pie with Cauliflower crust

    Satisfy your cravings for comfort food with this nutritious and delicious Shepherd's Pie with Mashed Cauliflower Crust. Packed with veggies and simmered in a flavourful sauce, this low-carb meal is topped with a creamy cauliflower mash instead of potatoes. Easy to make and packed with wholesome goodness, this dish is perfect for a cozy night in.

    Close up view of a baking dish of Shepherd's pie with cauliflower crust.

    Warm and comforting, this low-carb Shepherd's Pie with mashed cauliflower crust simmers in a rich sauce and gets topped with low-carb creamy mashed cauliflower instead of mashed potatoes.

    Mashed cauliflower has a delicate flavour and the same silky texture as mashed potatoes, but a much lower carb count!

    Jump to:
    • Why you'll love this low-carb shepherd's pie
    • 🛒 Ingredients
    • Which is healthier, mashed potatoes or mashed cauliflower?
    • 🔪 Step-by-step guide to make Shepherd's pie with mashed cauliflower crust.
    • 🔁 Possible Variations
    • 🥶 Storage and freezing instructions
    • 🍽 What to serve with Shepherd's Pie
    • 📖 Recipe
    Overhead view of a slice of Shepherd's Pie with mashed cauliflower crust.

    Why you'll love this low-carb shepherd's pie

    This low-carb shepherd's pie recipe is easy, it's full of veggies, and it's a good recipe for meal prep! While a full pan will serve 10 people, I often divide it into smaller baking pans and freeze half before baking.

    I make this recipe several times in the fall and winter. With St. Patrick's Day in mind, I decided it was time to share this Irish comfort food recipe with you.

    Besides my recipe for easy Homemade Shepherd's Pie, (a traditional shepherd's pie recipe) and Mini Vegetarian Shepherd's Pie with Mushrooms, I have another other Irish recipe on this site. Creamy Roasted Garlic Irish Potato Soup is a thick, creamy traditional potato soup, flavoured with onions, leeks and roasted garlic.

    🛒 Ingredients

    Ready to make your family happy with this Shepherd's Pie with cauliflower mash? Here's what you'll need.

    • aromatics:  an onion and a couple of garlic cloves
    • ground meat:  your choice of chicken, turkey or lamb
    • flour: a couple of tablespoons (gluten-free, if necessary) to thicken
    • vegetables: a couple of carrots, celery, frozen peas and corn
    • chicken broth: homemade or store-bought
    • tomato paste: don't leave this out. It adds so much flavour.
    • herbs:  I use a bay leaf, parsley and thyme. Rosemary is also good in this recipe.
    • sour cream
    • butter
    • cheese:  cheddar or Parmesan. Parmigiano Reggiano has the best flavour.
    Shepherds pie in a casserole dish.

    Which is healthier, mashed potatoes or mashed cauliflower?

    Which is the better choice: mashed potatoes or mashed cauliflower?

    There's nothing wrong with mashed potatoes. They're rich in potassium and B Vitamins. Potatoes have had a bad rap because of their high glycemic index. If you're trying to avoid spikes in your blood sugar that can lead to weight gain, you may have chosen to avoid potatoes.

    Cauliflower has less than half the calories of potatoes and is more nutrient dense, making it a good alternative to mashed potatoes.

    You can read more about mashed cauliflower as an alternative to mashed potatoes in my recipe for Instant Pot Mashed Cauliflower with Bacon and Cheese.

    🔪 Step-by-step guide to make Shepherd's pie with mashed cauliflower crust.

    1. The first step is to prepare the mashed cauliflower crust. Steam or boil the cauliflower until tender, then drain it, pat it dry with a clean towel or paper towel, and set aside.
      Cauliflower in a pot for shepherd's pie.
    2. In a large heavy-bottomed pot or deep skillet, sauté onions, garlic, celery and carrots until beginning to soften, about 5 to 7 minutes.
      Vegetables for shepherd's pie in a pot.
    3. Next, add the ground meat to the pot and cook, stirring until browned. Sprinkle with flour.
    4. Stir in the broth, tomato paste, parsley, bay leaf, sea salt and freshly ground black pepper.
    5. Let simmer while you prepare the cauliflower crust. Transfer the cooked cauliflower florets to a food processor and process until finely chopped. Add sour cream, butter and half the grated cheese and process until smooth and creamy.
    6. Add the frozen peas and corn to the meat filling.
      Filling for shepherd's pie in a pot.
    7. Remove the bay leaf, then spread the meat mixture in a 9 x 13-inch baking dish (or two smaller dishes). Top with mashed cauliflower. An offset spatula works well for this task. Sprinkle with more grated cheese.
      Spreading cauliflower mash over shepherd's pie filling using an offset spatula.
    8. Bake at 400°F. for 20 - 25 minutes or until the cauliflower topping is golden and the filling is bubbly.
    9. If you like a darker topping, pop the dish under the broiler for 2 - 3 minutes. Serve warm.
    A serving of shepherd's pie with mashed cauliflower topping.

    🔁 Possible Variations

    Make a dairy-free Shepherd's Pie: Substitute vegan butter and dairy-free cream cheese and omit the grated cheese on top.

    Use your choice of ground lamb, chicken or turkey.

    Switch out the vegetables: Leave out the corn if you have a sensitivity to it. You can also add green beans as an alternative.

    Bake individual shepherd's pies in small casserole dishes or mini cocotte dishes as an alternative to a full-size pie. (affiliate link)

    Shepherd's pie cooked in a mini cocotte dish.

    🥶 Storage and freezing instructions

    Store leftover shepherd's pie covered in the fridge for up to three days, or wrap tightly in an airtight container and freeze for up to three months.

    If you'd like, you can freeze this Shepherd's Pie unbaked, then thaw it overnight in the fridge and bake it as directed in the recipe.

    🍽 What to serve with Shepherd's Pie

    Serve this cozy meal with a fresh green salad. For St. Patrick's Day, follow a green theme by including this very green Kiwi Cucumber Salad with Walnuts and Fresh Mint!

    Or try these healthy salads, too.

    Honey-Dijon Broccoli Salad with Cranberries

    Blackberry Kiwi Salad with Oranges

    Kale and Cara Cara Orange Salad

    When you make this easy Shepherd's Pie with cauliflower mash recipe, please leave a comment and a rating below. I love hearing when you've made one of my recipes! Subscribe to receive my weekly newsletter and have new recipes delivered straight to your inbox.

    📖 Recipe

    A serving of Shepherd's pie with mashed cauliflower crust on a plate.

    Shepherd's Pie with Mashed Cauliflower Crust

    Shepherd's Pie with Mashed Cauliflower Crust is an easy-to-make wholesome meal, chock full of veggies and simmered in a flavourful sauce. It's topped with creamy mashed cauliflower. Use your choice of ground meat:  lamb, chicken or turkey. 
    Print Pin Rate
    Course: Entrée/Main Dish
    Cuisine: American, Canadian, Irish
    Diet: Gluten Free
    Prep Time: 20 minutes
    Cook Time: 40 minutes
    Total Time: 1 hour
    Servings: 10
    Calories: 226kcal
    Author: Elaine
    Prevent your screen from going dark

    Equipment

    Dutch oven or heavy-bottomed pan
    9" x 13" baking dish
    food processor
    spatula

    Ingredients

    Mashed Cauliflower Topping

    • 1 head cauliflower, cut into florets
    • 2 tablespoons butter
    • ½ cup sour cream
    • ½ cup cheddar or Parmigiano Reggiano shredded
    • sea salt and freshly ground black pepper, to taste

    Shepherd's Pie Filling

    • 2 tablespoons olive oil, extra virgin
    • 1 small onion, finely chopped
    • 1 cup celery, chopped
    • 2 cloves garlic, minced
    • 2 medium carrots, diced
    • 1 ¼ lbs ground chicken, or lamb or turkey
    • 2 tablespoons flour, or gluten-free flour blend
    • ¾- 1 cup chicken broth
    • 3 tablespoons tomato paste
    • 1 bay leaf
    • 1 teaspoon dried thyme
    • 2 tablespoons parsley, fresh, chopped
    • salt and pepper, to taste
    • 1 cup frozen peas
    • 1 cup frozen corn

    Instructions

    • Begin by preparing the mashed cauliflower crust. Steam or boil the cauliflower until tender, then drain it. Pat the florets dry with a paper towel or clean cloth and set them aside. This step helps to prevent a soggy crust.
    • In a large heavy-bottomed pot or deep skillet, sauté onions, garlic, celery and carrots until beginning to soften, about 5 to 7 minutes.
    • Next, add the ground meat to the pot and cook, stirring until browned. Sprinkle with flour to thicken slightly.
    • Stir in the broth, tomato paste, parsley, bay leaf and sea salt and black pepper. Bring to a boil, then let simmer for 10 minutes or so while you prepare the cauliflower crust. 
    • Transfer the cooked cauliflower florets to a food processor and process until finely chopped. Add sour cream, butter and half the grated cheese and process until smooth and creamy.
    • Add the frozen peas and corn to the meat filling. Give it a good stir to combine. Remove the bay leaf. 
    • Spread the meat mixture in a 9 x 13 inch baking dish (or two smaller dishes). Top with mashed cauliflower. An offset spatula works well for this task. Sprinkle with remaining grated cheese.
    • Bake at 400°F. for 20 - 25 minutes or until the cauliflower topping is golden and the filling is bubbly. If you like a darker topping, pop the dish under the broiler for 2 - 3 minutes. Serve warm.

    Nutrition

    Calories: 226kcal | Carbohydrates: 12g | Protein: 14g | Fat: 14g | Saturated Fat: 5g | Cholesterol: 66mg | Sodium: 164mg | Potassium: 675mg | Fiber: 3g | Sugar: 3g | Vitamin A: 2485IU | Vitamin C: 38.3mg | Calcium: 83mg | Iron: 1.3mg
    Tried this Recipe? Pin it for Later!Mention @enessman or tag #flavourandsavour!

    Reader Interactions

    Comments

    1. Jessica

      June 12, 2022 at 5:00 pm

      5 stars
      Delicious dish!! The topping tastes like real mashed potatoes! I’ll definitely make this again.

      Reply
      • Elaine

        June 12, 2022 at 8:52 pm

        Thanks so much for taking the time to comment, Jessica! I know--hard to believe it's cauliflower, isn't it!

        Reply
      • Chris

        March 30, 2023 at 10:36 am

        What is the serving size in cups?

        Reply
        • Elaine

          March 30, 2023 at 11:28 am

          Hi Chris, I make this recipe in a 9 x 13-inch pan. Depending on your family's appetite, this recipe makes about 8 to 10 servings.

    2. Lyn

      February 24, 2021 at 4:37 am

      5 stars
      Great recipe! Love all the veggies. I’ve been sharing this with my friends.

      Reply
      • Flavour & Savour

        February 24, 2021 at 7:43 am

        Glad to hear! Thanks for your kind words and for the 5 stars!

        Reply
    3. Diana

      September 27, 2019 at 2:56 pm

      5 stars
      I just want to let you know that this Shepherd's Pie has become part of our regular meal rotation. Everyone likes it and I like that it has lots of veggies in it. Thanks for a great recipe.

      Reply
      • Flavour & Savour

        September 27, 2019 at 4:44 pm

        You're welcome!

        Reply
        • Robin

          January 02, 2022 at 3:52 pm

          5 stars
          This was great. I made with ground beef and used beef broth and a dash of worstershire and no peas (didn't have any). My husband didn't even realize it was cauliflower, which he usually balks at. He loved it! It's a keeper.

        • Elaine

          January 03, 2022 at 2:58 pm

          Thanks Robin! Happy to hear you liked it. That cauliflower crust is MAGIC!

    Leave a comment Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    • Email
    • Facebook
    • Instagram
    • Pinterest

    Find the perfect recipe

    Elaine from Flavour and Savour

    Welcome! I'm Elaine

    Gluten-free Made Easy!

    I create delicious gluten-free recipes that everyone can make. I’m here to show you that gluten-free eating doesn’t have to be complicated! I’ll help you make healthy meals that you’ll want to share with family and friends. About Me!

    Popular Posts

    • Two mugs of affogato coffee.
      How to Make an Affogato Coffee Dessert
    • A slice of one-bowl flourless lemon almond cake topped with strawberries and a mint leaf.
      One-Bowl Flourless Lemon Almond Cake
    • two flutes of rhubarb prosecco cocktail
      Rhubarb Bellini Prosecco Cocktail
    • a bowl of roasted rainbow carrots
      Roasted Carrots with Honey-Mustard Glaze

    Spring Favourites

    • Image with text for gluten-free desserts for Easter and Spring.
      Gluten-Free Desserts for Easter and Spring
    • Cherry Crisp with ice cream
      Cherry Crisp with Frozen Cherries
    • pouring honey-lime vinaigrette on kiwi cuc
      Kiwi Cucumber Salad with Walnuts and Fresh Mint
    • strawberry spinach salad with strawberry vinaigrette
      Strawberry Spinach Salad with Strawberry Dressing
    Brands that feature Flavour and Savour.

    Footer

    ↑ back to top

    About

    About Me

    Privacy Policy

    Accessibility Statement

    Newsletter

    SIGN UP HERE

    for weekly recipes and tips!

    Contact

    Contact me

    Use of Recipes and Images

    As an Amazon Associate, I earn from qualifying purchases. Copyright © 2015 - 2023