Mashed Cauliflower Shepherd’s Pie + VIDEO

Mashed Cauliflower Shepherd's Pie // Tried and Tasty

Mashed Cauliflower Shepherd's Pie // A healthy delicious & quick meal. With the exception of steaming the cauliflower, this is a one pot meal: easy peasy! | Tried and TastyThe second course I made at the Salt Lake Home Show on Friday night was my Healthy Sweet Potato Shepherd’s Pie and this Mashed Cauliflower Shepherd’s Pie. Both were a HUGE hit! I have been a big fan of subbing cauliflower for white potatoes over the last couple of years or so. It all started with my Riced Cauliflower. Since then I’ve also made mashed cauliflower half a dozen times and even over Christmas made a cauliflower/potato mashed blend that was pretty delicious. 

There’s just something so comforting about this meal. In my original recipe I used ground beef and regular potatoes. The only difference in this recipe is is that I subbed in lean ground turkey and cauliflower. A couple of small changes can make the biggest difference! Tell me that at first glance you thought those were mashed regular suds!? Looks identical right?! With the theme of my home show presentation ‘The Lighter Side: Your Guilty Favorites Made Guilt Free’ this was the perfect recipe to share. A healthy delicious & quick meal. With the exception of steaming the cauliflower, this is a one pot meal: easy peasy!

Mashed Cauliflower Shepherd's Pie // A healthy delicious & quick meal. With the exception of steaming the cauliflower, this Shepherd's Pie is a one pot meal: easy peasy! | Tried and Tasty

Mashed Cauliflower Shepherd's Pie // A healthy delicious & quick meal. With the exception of steaming the cauliflower, this is a one pot meal: easy peasy! | Tried and Tasty

Mashed Cauliflower Shepherd's Pie // A healthy delicious & quick meal. With the exception of steaming the cauliflower, this is a one pot meal: easy peasy! | Tried and Tasty

Mashed Cauliflower Shepherd's Pie // A healthy delicious & quick meal. With the exception of steaming the cauliflower, this is a one pot meal: easy peasy! | Tried and Tasty

Mashed Cauliflower Shepherd's Pie // A healthy delicious & quick meal. With the exception of steaming the cauliflower, this is a one pot meal: easy peasy! | Tried and Tasty

Mashed Cauliflower Shepherd's Pie // A healthy delicious & quick meal. With the exception of steaming the cauliflower, this is a one pot meal: easy peasy! | Tried and TastyItems used in this post:

Mashed Cauliflower Shepherd's Pie

Serves 8
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257 calories
16 g
67 g
14 g
20 g
4 g
270 g
857 g
5 g
0 g
8 g
Nutrition Facts
Serving Size
270g
Servings
8
Amount Per Serving
Calories 257
Calories from Fat 125
% Daily Value *
Total Fat 14g
22%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 67mg
22%
Sodium 857mg
36%
Total Carbohydrates 16g
5%
Dietary Fiber 4g
16%
Sugars 5g
Protein 20g
Vitamin A
10%
Vitamin C
69%
Calcium
12%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb. ground turkey
  2. 1/2 med. onion, diced
  3. 1 tbsp. olive oil
  4. 1 tsp. garlic salt
  5. 1 tsp. salt
  6. 1 tsp. oregano
  7. 1 (15.25 oz.) can of corn, drained
  8. 1 (14.5 oz.) can of green beans, drained
  9. 1 (15 oz.) can tomato sauce
  10. 1 head cauliflower, roughly chopped (removing center)
  11. 1/2 c. shredded cheddar cheese
Instructions
  1. Preheat oven to 350. Steam until soft; approx. 10-15 minutes. While cauliflower is steaming, heat olive oil on medium-high in a large pan and saute onions until translucent; 3-5 minutes. Add ground turkey; brown and season with garlic salt, salt & oregano. Add corn, green beans and tomato sauce. Heat throughout. Once cauliflower has softened, drain all water and mash with a potato masher, hand held immersion blender, or hand mixer. Spoon meat mixture into the bottom of a casserole dish and cover with prepared mashed cauliflower Sprinkle the pie with shredded cheese and bake for 10-15 minutes until cheese is melted.
beta
calories
257
fat
14g
protein
20g
carbs
16g
more
Adapted from Healthy Sweet Potato Shepherd's Pie
Tried and Tasty http://triedandtasty.com/

 Here are a few more delicious potato casserole recipes you will love!

Sweet Potato Shepherd's Pie // Tried and Tasty

Sweet Potato Shepherd’s Pie // Tried and Tasty

Four-Cheese Scallop Potatoes // Tried and Tasty

Four-Cheese Scallop Potatoes // Tried and Tasty

Shepherd's Pie // Tried and Tasty

Shepherd’s Pie // Tried and Tasty

Cheesy Holiday Potatoes // Tried and Tasty

Cheesy Holiday Potatoes // Tried and Tasty

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23 comments about “Mashed Cauliflower Shepherd’s Pie + VIDEO

    1. Yvonne

      Oooh, I like your style! Sounds great – although, I don’t know how you’d adjust the cooking time. I guess you’d just want to cook it thoroughly before assembling it. Whether you do the stove top method, oven method, or slow cooker method to cook your meat!

    1. Yvonne

      Yay! This would be perfect, we’ve been enjoying leftovers all weekend… and now I’m sad they are gone!

  1. Maria

    This looks so good, love the idea of using cauliflower!!! Shepherds’ Pie is one of my go to comfort foods, and I love this twist on the classic! Sounds delicious!!!

  2. penpen

    what do you think about adding a little bit of potato into the mashed cauiliflower–to ease the strong taste of the cauliflower?

    1. Yvonne

      That would be totally fine, you could do half & half to ease into it for sure. Great idea!

  3. homemadefoodjunkie

    I’m going to have to try this! I made a cauliflower pizza crust and it was excellent. Haven’t tried it for potatoes though. Your recipe looks like something we would enjoy!
    Thanks so much for sharing this at our Pure Blog Love Link Party. The party begins this week Thurs at 8 p.m. I’m hosting over at http://www.homemadefoodjunkie.com. Love to see you there!

    1. Yvonne

      Oh I LOVE subbing cauliflower for potatoes – I’ve made the crust once and it was good, but it wasn’t GREAT so I’ll have to attempt that again!

  4. Renee

    I love chessy mashed cauliflower and chives. Now i eat chives in my scrambled eggs. But i am trying to eat healthy so im loving all these recipes im looking at. Thank you