A Natural Approach to Better Health

Low Carb Shepard’s Pie (with Cauliflower Mash)

Low Carb Shepard’s Pie (with Cauliflower Mash) Recipe from That Vibrant Life
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Low Carb Shepard’s Pie (with Cauliflower Mash)

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  • Author: Jessica Parker


This is (low carb) comfort food at it’s finest! If you have not yet delved into the world of cauliflower instead of potatoes; I highly encourage you to do so! I was hesitant. I’ve historically been the person who would rather just have the real thing. This, though, will not leave you disappointed!

Some people use lamb in Shepard’s Pie and you can absolutely substitute some or all of the ground beef in this recipe with lamb. I prefer beef so that’s what I used.

Also, the only dairy (aside from the butter in the cauliflower which can be replaced with Ghee) is the cheddar cheese on top. You can easily omit this for a dairy free option and it would still be delicious, OR use a dairy free cheese!



Beef Layer

  • 2 lbs Ground Beef (grass fed)
  • ½ cup Onion, chopped
  • 1 tsp Salt
  • ½ tsp Ground Pepper
  • 1 Garlic Clove, minced
  • ½ cup Dry Red Wine
  • 1 tsp Arrowroot Starch (or Corn Starch)
  • 2 tbsp Fresh Rosemary, chopped


  • 1.50 lbs Cauliflower Florets (you can make this easy on yourself and by riced cauliflower)
  • 2 Garlic Cloves, minced
  • 2 tbsp Butter
  • ½ tsp Salt
  • ¼ tsp Pepper
  • 4 oz Cheddar Cheese, grated


Meat Layer

  1. In a large skillet over medium heat, brown the meat. Remove the meat from the pan and set aside. Drain most of the fat from the pan (leave enough to saute the onion!).
  2. Return pan to heat and add onion, salt and pepper. Cook until onion is translucent (about 5 minutes). Add garlic and cook about 1 minute.
  3. Put met back in pan with onion and garlic. Stir in arrowroot starch and wine. Cook until wine is mostly evaporated and juices start to thicken. Add chopped rosemary, stir well and remove from heat. Transfer to a 2 quart casserole dish.


  1. Preheat oven to 400F.
  2. Either use COOKED “riced cauliflower” or:
  3. Steam the cauliflower florets until they are very tender.
  4. Drain the riced cauliflower or cauliflower florets and place in blender or food processor. Add garlic, butter, salt and pepper. Blend until smooth.
  5. Spread the cauliflower mixture over the meat layer and sprinkle with cheese. Bake 20-25 minutes until meat layer is bubbling and cheese is melted.
  6. Turn broiler on high and broil 3-4 minutes to brown cheese. Remove and let sit for a few minutes before serving.


  • Serving Size: 8

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