Cauliflower Shepherd’s Pie [Phase 1]

By Jessica Romeo  , , , , ,

April 25, 2016

  • Prep: 20 mins
  • Cook: 30 mins
  • Yields: 4 Servings


Preheat the oven to 375 degrees.

In a large skillet on the stove top melt the coconut oil over medium heat then add the diced onion when it is melted and hot.

Saute until the onion is translucent about 2 minutes. Then add in the diced carrots, celery and garlic. Continue to saute and cook for about 5 minutes or so, mixing the veggies around every once in awhile.

Once the veggies are softened add in the beef, 1 tsp of the salt, the pepper and the sage and continue to cook until browned completely.

Meanwhile trim the stalk and leaves off of the cauliflower and break into "florets." Add the florets to a large microwave safe dish. Add 1/2 cup of water to the cauliflower. Microwave for about 5-7 minutes or until the cauliflower is softened well. Add the cooked cauliflower and coconut milk to either a food processor or high speed blender and process until it resembles a mashed-potato-like consistency. If needed more liquid can be used to thin it out. Mix in about 1/2 tsp salt to the cauliflower mixture.

Layer the ground beef mixture onto the bottom of an 8x8 casserole dish. On top of the beef spread the cauliflower over until it covers the meat completely and spread evenly.

Bake for approximately 25 minutes. If desired you can broil (at least 2" from the flame) the shepherd's pie for a couple of minutes to get a golden top. If you do this be careful and check very often, may need to turn it during this process to keep it from burning in any areas.

Serve hot and enjoy! Tastes great as leftovers the next day too!


1 pound of 93% lean ground beef or substitute with ground turkey

1 tbsp coconut oil

1 medium sweet onion diced

2 cloves of garlic diced

2 cups (about 4 large carrots) diced

3 medium stalks of celery diced

1 medium head of cauliflower

1/2 cup water

1/3 cup of canned coconut milk (plain)

1 tsp ground sage or fresh if possible (if using fresh increase to 1 tbsp and make sure to chop well)

1.5 tsp salt

1/4 tsp pepper


Nutrition Facts

Serving Size1/4 of the Casserole
Total Fat14
Saturated Fat7.8
Polyunsaturated Fat1
Monounsaturated Fat1
Total Carbohydrates19
Dietary Fiber6