Mashed Cauliflower Shepherd’s Pie + VIDEO

Published on Jan 11, 2015
Updated on Nov 27, 2018

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 TastyMashed 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 TastyMashed 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 TastyMashed 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 TastyMashed 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 TastyMashed 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

Course: Main Course
Cuisine: American
Keyword: Cauliflower Shepherds Pie
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 8
Calories: 147 kcal
Author: Yvonne

A hearty & filling Shepherd's Pie made with wholesome Cauliflower. It's as healthy as it is delicious!

Print

Ingredients

  • 1 lb. ground turkey
  • 1/2 med. onion diced
  • 1 tbsp. olive oil
  • 1 tsp. garlic salt
  • 1 tsp. salt
  • 1 tsp. oregano
  • 1 15.25 oz. can of corn, drained
  • 1 14.5 oz. can of green beans, drained
  • 1 15 oz. can tomato sauce
  • 1 head cauliflower roughly chopped (removing center)
  • 1/2 c. shredded cheddar cheese

Instructions

  1. Preheat oven to 350.

  2. Steam cauliflower until soft; approx. 10-15 minutes.

  3. While cauliflower is steaming, heat olive oil on medium-high in a large pan and saute onions until translucent; 3-5 minutes.

  4. Add ground turkey; brown and season with garlic salt, salt & oregano.

  5. Add corn, green beans and tomato sauce. Heat throughout. 

  6. Once cauliflower has softened, drain all water and mash with a potato masher, hand held immersion blender, or hand mixer. 

  7. Spoon meat mixture into the bottom of a casserole dish and cover with prepared mashed cauliflower. 

  8. Sprinkle the pie with shredded cheese and bake for 10-15 minutes until cheese is melted.

Recipe Video

Recipe Notes

Adapted from Healthy Sweet Potato Shepherd's Pie

Nutrition Facts
Mashed Cauliflower Shepherd's Pie
Amount Per Serving
Calories 147 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 3g 15%
Cholesterol 46mg 15%
Sodium 603mg 25%
Potassium 239mg 7%
Total Carbohydrates 1g 0%
Protein 17g 34%
Vitamin A 3.5%
Vitamin C 8.4%
Calcium 12.3%
Iron 4.6%
* Percent Daily Values are based on a 2000 calorie diet.

 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

*This post may contain affiliate links. I include these links to help you find either specific {or my favorite} products that are used in my recipes. If you purchase an item from the link on Tried an Tasty, I will receive a small commission helping keep my recipes free for you. Thank you for your support!

Tried and Tasty, LLC is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com

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

  1. 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

  2. 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!

  3. 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!!!

    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!

Leave a comment:

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