Low-Carb Cauliflower Shepherd's Pie

My mom was the one to suggest this recipe, and she was bang on! You won't even miss the potatoes in this delicious low-carb cauliflower shepherd's pie.
Prep Time20 minutes
Cook Time1 hour
Course: Main Course
Cuisine: American
Keyword: cauliflower shepherds pie, low calorie dinner, low carb
Servings: 4 servings
Calories: 259kcal
Author: Coach JVB


  • 1/2 lb lean ground chicken or turkey
  • 1 head cauliflower
  • 300 g sweet potato (optional)
  • 1 cup celery diced
  • 1 cup carrots diced
  • 1 cup peas frozen
  • 2 onions diced
  • 1 tsp garlic powder
  • 1 tsp thyme
  • 1/2 tsp salt
  • 1 tbsp extra virgin olive oil
  • 1/4 cup water
  • 40 g butter
  • 70 g light shredded cheddar cheese


  • Preheat oven to 350 degrees.
  • In a large saucepan, brown ground chicken/turkey. Once cooked fully, pour into a large bowl and cover. Keep saucepan on heat to use for vegetables.
  • Start a large pot of water boiling. Chop cauliflower head into smaller sizes and add to water. Cook for up to 10 minutes, or until soft and easy to mash. If you opt to use the sweet potatoes, place cauliflower into it's own bowl, and proceed to boil the sweet potatoes until soft.
  • Meantime, using the same large saucepan, combine oil, chopped vegetables, and spices. Allow to simmer over medium heat 5 minutes.
  • Pour water & peas into saucepan and stir often for 2 minutes.
  • Remove saucepan from heat and add the cooked vegetables to cooked meat in bowl.
  • In a separate bowl, mash the cauliflower (and sweet potatoes, if you opted to use them). Add salt and cheese. Save a bit of the cheese to sprinkle on top.
  • Spray casserole dish with olive oil and spread meat/veggie mixture across bottom. Gently transfer the mashed cauliflower mixture to the casserole dish to create the top layer. Sprinkle remaining cheese on top.
  • Bake for 25-30 minutes and enjoy! Careful to let it cool down before serving to the kiddies.


4 servings: 259 calories per serving (P40|C30|F30)
Protein: 25.8g
Carbs: 19.9g (fiber 6g)
Fat: 8.8g (Sat 2g, Poly 1.8g, Mono 4.1g)