Cauliflower Shepherd’s Pie [Phase 1]

By Jessica Romeo  , , , , ,

April 25, 2016

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

Directions

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!

Ingredients

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

00:00

Nutrition Facts

Serving Size1/4 of the Casserole
Calories308
Sodium183
Potassium750
Protein27
Cholesterol80
Sugar6.7
Total Fat14
Saturated Fat7.8
Polyunsaturated Fat1
Monounsaturated Fat1
Total Carbohydrates19
Dietary Fiber6

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Jennifer S Hughes

January 16, 2019

easy and satisfying. Loved the mashed “potatoes”

Robin Sandoval

January 14, 2019

Love this recipe! I added just a bit of almond flour to the cauliflower mash and it made it heartier! I also used ground turkey meat instead of beef. Everyone just loves this in my house!

Trish

March 22, 2017

Pretty tasty!

Ursula

March 6, 2017

This is definitely a keeper! Leftovers are great for my husband’s lunch.

Jennifer

January 22, 2017

WOW!!! I will start with I do not like cauliflower and I made it with lean turkey instead of beef. I started this program to not only lose weight by eating healthier but to learn to love the healthy foods I hate. This did it for me. Very filling and very good. Would recommend and remake. This site has the best recipes.

Denise Holmes

January 14, 2017

I made this tonight and it was delicious. Definitely going in my rotation. Thank you for sharing.

Patrice

January 2, 2017

I didn’t have celery but had all the other ingredients so made this tonight. I had peas left over as I was making shrimp curry too, so I added them in to the shephard’s pie. Very good. Will add the 60 calories / 4 portions into the calorie count.

Jessica Romeo

December 7, 2016

It’s always a win when our family members like it too!

Jean

November 27, 2016

This is a great dinner dish. My husband said “This, for sure, is a do again”???

Jessica Romeo

October 22, 2016

It is a favorite in our home! I am glad you are liking it 🙂

Laura Lesko

October 20, 2016

I love this receipe! It’s tasty, filling, and easy to make!

rosa

October 4, 2016

i already made this dish 3 times its so good and easy and filling
I love it

Dan

September 18, 2016

Really good! Hard to tell its not made with real mashed potatoes.

Rosa

September 4, 2016

I’m doing it tonight I’ll let you know tomorrow

Connie Kneeland

August 13, 2016

I left a review back in April when you first posted it. One of my hubby’s favorites and mine too.

Wendy Henshaw

August 8, 2016

Made this last night for Sunday dinner and my husband and parents raved about it, yay!!

Jessica Romeo

July 30, 2016

Yes this is one of our family favorites! it is the best 🙂 I am glad that you enjoy it!!!

April Larkin

July 29, 2016

I make this all the time and so good!

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