Shepards Pie Recipe

Potato Free Low Carb Shephard Cottage Pie Shepards Pie Recipe

Being of Irish/Scottish descent, the adjustment away from potatoes was a tough one! I used to make regular Shepards Pie every couple of weeks because it was easy and the kids loved it. When we first got rid of grains, potatoes, and sugars, I thought this was a recipe I would have to forget, until a pregnancy induced craving prompted me to find a healthy alternative. I thought about using sweet potatoes, but that just didn’t seem like it would taste good, and then it dawned on me- Cauliflower! I’d used this in place of mashed potatoes and rice before, so why not in this recipe? It was also a great way to sneak an extra vegetable in for the kids.

For those not familiar with it, Shepard/Cottage Pie is a meat and potato (or Cauliflower) dish. From my understanding, Shepard’s pie is made with Lamb and Cottage Pie is made with beef or other meat. I’ve always used the terms interchangeably. This is an easy recipe to prepare ahead and heat when you are ready to eat, and the leftovers taste better than the first night (unlike the potato version.. I’ve never liked the texture of reheated potatoes).

Ingredients for Healthy Shepard/Cottage Pie:

  • 2 (or more) pounds of ground beef, turkey or other meat
  • 2-3 heads of cauliflower or 3-4 bags of frozen cauliflower
  • 1 bag of frozen mixed veggies (no corn! It’s not a veggie!)
  • 1-2 onions
  • 1 egg
  • Seasonings to taste (I used natural beef bouillon, basil, garlic, salt, pepper, oregano and a little cayenne)
  • 3-4 Tablespoons of butter
  • 4 ounces of cream cheese (optional)
  • Cheese to top (optional)

How to Make Healthy Shepard/Cottage Pie:

  1. Brown meat in large skillet and season to taste when cooked. Set aside.
  2. Saute diced onion in skillet until somewhat soft. Set aside with meat.
  3. Pour mixed veggies in the skillet to heat on low heat and in the meantime…
  4. In large pot, boil several cups of water. Add cauliflower, cover, and cook until soft enough to mash.
  5. Remove the pot from the heat, pour off the water, and add butter and cream cheese to the pot.
  6. Add spices and mash. (I use a hand blender to make it really smooth).
  7. Mixed veggies should be cooked by now.
  8. Mix the meat, onions mixed veggies, raw egg and any additional seasonings and put in bottom of 9×13 baking dish.
  9. Spread mashed cauliflower mixture over it until smooth.
  10. Bake at 350 for approximately 30 minutes.
  11. Add cheese and bake 5 additional minutes (optional).
  12. Serve warm (or reheat later).

Now I just have to figure out a recipe for a good stout homebrew and I’ll be one happy Irish lass!

Ever made shepards pie? How did it go?

Reader Comments

  1. says

    We had this tonight–yum! My kids approved too with helping after helping!! I used ricotta instead of cream chz ’cause I had it on hand, and that worked just fine.

    My husband (who’s had real deal in Ireland–lucky duck!) wished it had more textural difference…will work on that for next time :D

  2. says

    Now that is interesting! I may just have to try sometime, although I’d probably have to try to keep the cauliflower a secret from my husband (who loves his taters) and I’m not sure it would work. Thanks for the idea.

  3. Desiree says

    Made this with mashed rutabaga! Turnips and rutabaga are my new favorite potato substitute, they are much fluffier than cauliflower when they’re mashed. YUM!

  4. Mazaltaj says

    I don’t buy/use frozen veggies, so wondering what the amount is in fresh? 

     Btw, I’m not easily inspired by recipes (lazy cook that I am), but this one is one I want to try!  Think I’m going to try the rutabaga/turnip strategy too, since they’re abundant (and less expensive than organic cauliflower) this time of year.  Great suggestion!

  5. says

    I just made this tonight mainly for lunch tomorrow.   Soooo Yummy.  I did mix in an egg into the cauliflower mash and  it held together perfectly.  Bringing some for my coworker tomorrow.  This is my new favorite lowcarb site.  Thanks!

  6. Maxine says

    Made this tonight, A-MA-ZING! I used leftover prime rib roast cut into small chunks and a 750g bag of frozen mixed veggies. Can’t even really tell there’s no potatoes and still feels like a comfort food. Best part is, its husband approved…his words “this is better than regular shepards pie!”

  7. Kellogg2 says

    This is GOOD STUFF. I didn’t have beef bouillon, and my husband doesn’t like cream cheese, so we left those out. Topped with Organic Valley raw milk sharp cheddar cheese. It will be going in my regular rotation–mashed cauliflower is wonderful! THANK YOU!

  8. Moir says

    Hey Katie,

    Question- Whats your deal with corn and peanuts (saw in another post it’s not a nut)? I know corn is severely over used in almost everything but why is it so bad for you on its own? And peanuts aren’t a real nut? Its in the name? :) As a huge fan of bbq’d corn on the cob and Allen’s only peanut ‘all natural’ Peanut Butter I would love to know.

    Thanks

  9. April says

    I realize that almost all recipes call for onions and sometimes garlic as ingredients and seasonings, but I have an allergy to them. Any suggestions for substitutions?

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