This Whole30 Shepherd’s Pie replaces traditional mashed potatoes with a light, creamy mashed cauliflower topping, making it a low-carb, grain-free, and nutrient-packed dish. Loaded with seasoned beef, vegetables, and a flavorful gravy, it’s the perfect healthy comfort food for any night of the week!
- Total Cooking Time: 50 minutes
- Prep Time: 15 minutes
- Cooking Time: 35 minutes
- Servings: 4
Ingredients
For the Meat Filling:
- 1 lb (450 g) ground beef (or ground lamb for a traditional version)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 celery stalk, diced
- ½ cup mushrooms, chopped (optional)
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp smoked paprika
- 1 tsp dried thyme
- 1 tbsp tomato paste
- ½ cup beef broth (or bone broth for extra nutrients)
- 1 tsp coconut aminos (or tamari for non-Whole30)
For the Mashed Cauliflower Topping:
- 1 medium head cauliflower, cut into florets
- 2 tbsp ghee (or olive oil for dairy-free)
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp garlic powder
- 1 tbsp fresh parsley, chopped (for garnish)
Alternative: Substitute ground turkey for a leaner option.
Step-by-Step Instructions
- Preheat the oven to 200°C (400°F).
- Prepare the mashed cauliflower: Steam or boil cauliflower florets until soft (about 10 minutes). Drain well and transfer to a blender or food processor. Add ghee, salt, pepper, and garlic powder, then blend until smooth and creamy. Set aside.
- Cook the filling: Heat a large skillet over medium heat. Add ground beef and cook until browned, breaking it apart with a spatula (about 5 minutes).
- Add vegetables: Stir in onion, garlic, carrot, celery, and mushrooms. Cook for another 5 minutes until softened.
- Season and simmer: Add salt, pepper, smoked paprika, thyme, tomato paste, beef broth, and coconut aminos. Stir well and let simmer for 5 minutes, allowing the flavors to develop.
- Assemble the Shepherd’s Pie: Transfer the meat filling to a greased baking dish. Spread the mashed cauliflower evenly over the top, smoothing it out with a spatula.
- Bake: Place in the oven and bake for 15-20 minutes, or until the cauliflower topping is slightly golden.
- Garnish and serve: Sprinkle with fresh parsley before serving.
Nutritional Information (Per Serving)
- Calories: 320
- Protein: 24 g
- Fats: 20 g
- Carbohydrates: 12 g
- Fiber: 4 g
- Sugar: 5 g
Vitamins & Benefits
- Cauliflower: A low-carb alternative to potatoes, rich in fiber and antioxidants.
- Beef: A great source of iron and protein for energy and muscle health.
- Carrots & Celery: Provide essential vitamins and minerals for immune support.
Shepherd’s Pie originated in the UK and was traditionally made with lamb. If made with beef, it’s actually called “Cottage Pie”!
Storage Tips
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat in the oven at 180°C (350°F) for 10 minutes for the best texture.
- Freeze portions for up to 2 months; thaw overnight before reheating.
FAQ
Can I make this dish dairy-free?
Yes! Use olive oil instead of ghee for the mashed cauliflower.
What other vegetables can I add?
Zucchini, peas (if not on Whole30), or bell peppers work great in the filling.
Can I prepare this dish in advance?
Absolutely! Assemble the pie ahead of time, store in the fridge, and bake when ready to eat.
