Paleo Shepherd's Pie


Shepherd's pie using cauliflower mash in lieu of potatoes. Make the filling early in the day and refrigerate it so that all the spices soak into the beef.

Prep Time:
25 mins
Cook Time:
39 mins
Total Time:
1 hrs 4 mins
10 bowls


  • 1 tablespoon coconut oil, or more to taste

  • 3 large carrots, peeled and diced

  • 1 onion, diced

  • salt and ground black pepper to taste

  • 1 (10 ounce) package frozen peas, or more to taste

  • 4 cloves garlic, diced

  • 1 ½ teaspoons curry powder

  • 1 ½ teaspoons garlic powder

  • 1 teaspoon ground turmeric

  • 1 teaspoon ground paprika

  • 1 teaspoon oregano

  • ½ teaspoon ground cumin

  • 2 pounds ground beef

  • 2 tablespoons tomato paste

  • 1 head cauliflower, cut into florets

  • 3 tablespoons butter

  • 3 tablespoons cream cheese

  • 1 egg, beaten until frothy


  1. Melt 1 tablespoon coconut oil in a large pot over medium heat. Add carrots and onion; season with salt and pepper. Cook and stir until onion is translucent and carrots begin to soften, about 5 minutes.

  2. Stir peas, garlic, curry powder, garlic powder, turmeric, paprika, oregano, and cumin into the pot; cook until combined, about 2 minutes. Add extra coconut oil as needed. Stir in ground beef; cook until browned, about 5 minutes. Add tomato paste and stir until fully incorporated, about 2 minutes.

  3. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, 5 to 7 minutes. Drain and pat dry with paper towels.

  4. Preheat oven to 350 degrees F (175 degrees C).

  5. Combine drained cauliflower, butter, and cream cheese in a large bowl. Mash with an immersion blender until smooth.

  6. Spread beef mixture evenly in a large casserole dish. Cover with mashed cauliflower. Brush beaten egg lightly on top.

  7. Bake in the preheated oven until hot, about 10 minutes. Turn on oven broiler; cook until top is browned in places, about 5 minutes.

Cook's Notes:

I used grass-fed ground beef.

Substitute ghee for the butter if desired.

Substitute your favorite oil for the coconut oil if preferred.

Nutrition Facts (per serving)

308 Calories
20g Fat
13g Carbs
19g Protein
Nutrition Facts
Servings Per Recipe 10
Calories 308
% Daily Value *
Total Fat 20g 26%
Saturated Fat 10g 49%
Cholesterol 87mg 29%
Sodium 189mg 8%
Total Carbohydrate 13g 5%
Dietary Fiber 4g 15%
Total Sugars 6g
Protein 19g
Vitamin C 36mg 181%
Calcium 54mg 4%
Iron 3mg 17%
Potassium 532mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.