Quick to make and easy for meal prep, this Potato & Cauliflower Shepherd’s Pie is a better for you version of everyone’s favorite comfort food. Warm and hearty, it’s a kid-friendly recipe that is full of vegetables and protein. Prepare it for a weeknight dinner, or make a big batch for fast meals all week long!
What Is Shepherd’s Pie?
Originally created out of the need to repurpose leftovers, shepherd’s pie has now become a beloved comfort food and is enjoyed by many all over the world! However, the exact origins of the dish remain largely unknown.
This recipe is part of our fast meals month, meaning from start to finish, it’s ready in 45-minutes or less!
First called a cottage pie, the dish has diverged into two categories with cottage pies and shepherd’s pies being two different but similar meals. Today, cottage pies are made with beef while shepherd’s pies are typically made with lamb. Also referred to as an Irish pie, shepherd’s pies are made up of three layers and come in many variations.
However, all versions contain some form of meat and potatoes. Keep reading here for more information about the origins and different versions of shepherd’s p
Did You Know? Shepherd’s pies were first made by Irish housewives in the 1700 and 1800s as a way to prevent food waste and feed their families!
Cauliflower Shepherd’s Pie
Although original recipes were made with a wide variety of fillings, the meat and potatoes remained largely the same. However, this version is made with a combination of potatoes and cauliflower to form a slightly lower carb gluten free shepherd’s pie that’s full of nutrients and fiber! Plus, you won’t be able to taste the cauliflower at all. So, the picky eaters in your life won’t even realize they are eating extra veggies!
How to Make Gluten Free Shepherd’s Pie with Cauliflower
For this potato & cauliflower shepherd’s pie, we’ve done our best to make it as simple and as versatile as possible so you can adapt it to fit your dietary needs and lifestyle. Keep reading to learn how we build this basic gluten free shepherd’s pie, find flavor variations, meal prep tips, and more!
Basic Ingredients You’ll Need
- Golden Potatoes
- Ground Turkey
- Sliced Mushrooms
- Tomato Paste
Note: You’ll also need some basic seasonings and kitchen staples such as olive oil, garlic powder, salt, pepper, and more. So, be sure to read the full recipe below!
Vegan Cauliflower Shepherd’s Pie Option
Looking for a vegan alternative? Feel free to replace the turkey with a plant-based protein source or veggies such as carrots or green peas.
Foodie Swap: If you aren’t necessarily vegan but still want to swap out the turkey, ground beef, lamb, and chicken all work as well!
- Prepare the Potato and Cauliflower Topping. To begin, heat the potatoes in the microwave until they are tender. Do the same with the cauliflower. Then, add them to a blender or food processor along with the milk and spices.
- Blend the ingredients together until they are smooth and thick.
Pro-Tip: For an extra creamy mash topping, add an additional 1-2 tablespoons of non-dairy milk!
- Sauté the Turkey. In a large pan, sauté the turkey on medium-high heat for 5-6 minutes or until it is browned.
- Sweat the Mushrooms. Next, remove the turkey from the pan, but be sure to keep the fat as it adds flavor. Add the onion, garlic, and mushrooms to the pan, and sautee them for 3-4 minutes or until the mushrooms begin to sweat and reduce.
- Add Ingredients. Add the turkey back to the pan along with the remaining ingredients, and mix until they are well-combined. Cover the pan, and let the ingredients simmer for 5 minutes or until the turkey is completely cooked.
- Layer. Add the potato and cauliflower mixture on top of the meat and mushrooms, spreading it evenly, and place your cauliflower shepherd’s pie in the oven for 18-20 minutes.
- Garnish. Add chopped parsley and cheese on top to garnish, and dig in!
Make it Fast! For a super quick meal, prepare the cauliflower & potato mash the day before. Then, all you have to do is layer your ingredients, and pop them in the oven for a warm meal in about 30 minutes! Or, use leftovers you may have on hand.
Easy Baking Tips and Tricks
How to Fix Runny Ground Turkey Shepherd’s Pie
There are several reasons why your shepherd’s pie might be runny. For instance, not allowing the meat mixture to simmer or adding too much liquid to the cauliflower and potato mixture can create a runny consistency. Luckily, it’s fairly easy to fix when you add cornstarch, gluten free flour, or even arrowroot starch. However, it is crucial to add these ingredients at the right stage of cooking! For more details, keep reading here.
How to Prevent Gluten Free Shepherd’s Pie from Sinking
The best way to prevent the potato and cauliflower mash topping from sinking into the rest of your shepherd’s pie is to allow the meat filling to cool completely before layering the ingredients together.
Storage Options (Perfect for Meal Prep!)
One reason why I love this potato & cauliflower shepherd’s pie is that it can last all week and it is easily stored, making it the perfect option for meal prep!
Fridge: When stored in an airtight container, leftovers will stay fresh for up to 5 days.
Freezer: Once your shepherd’s pie is completely cooked and assembled, it can be stored in the freezer for up to 1 month. Just be sure to let it cool first!
Hungry for more?: Serving Suggestions
In my opinion, this recipe is a complete meal all on its own. However, I’m commonly asked what to serve with it. So, if you’re feeding a large group or just want extra options, try pairing your cauliflower shepherd’s pie with sides such as:
This recipe is one of our whole team’s favorites and is requested often. We can’t wait for you to try it, too! Also, if you do, we would love it if you let us know in the comments below.