Mashed Cauliflower Shepherd's Pie

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

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


  • 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


  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*
Fat 7g11%
Saturated Fat 3g19%
Cholesterol 46mg15%
Sodium 603mg26%
Potassium 239mg7%
Carbohydrates 1g0%
Protein 17g34%
Vitamin A 175IU4%
Vitamin C 6.9mg8%
Calcium 123mg12%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.