Healthy Shepherd's Pie with Cauliflower Mash


This shepherd's pie with cauliflower mash is a low-carb, healthier version of a great cold-weather dish. Enjoy this satisfying meal with a little less guilt.

close up view of a slice of Healthy Shepherd's Pie with Cauliflower Mash on a stack of white plates, and Healthy Shepherd's Pie with Cauliflower Mash in a baking dish in the background
Prep Time:
20 mins
Cook Time:
1 hrs 5 mins
Total Time:
1 hrs 25 mins
1 9x13-inch casserole



  • 1 tablespoon avocado oil

  • 5 cups diced celery

  • 5 cups finely chopped mushrooms

  • ½ medium onion, diced

  • 3 pounds lean ground turkey

  • 1 tablespoon dried parsley

  • 1 tablespoon dried thyme

  • 2 teaspoons garlic powder

  • 1 teaspoon ground black pepper

  • ½ teaspoon crushed red pepper flakes, or to taste

  • ½ teaspoon sea salt

  • ¼ cup almond flour

  • 1 (8 ounce) can low-sodium tomato sauce

  • 2 medium zucchini, cut into 1/4-inch slices


  • 4 (10 ounce) packages frozen cauliflower rice (such as Green Giant®)

  • cup milk

  • 2 tablespoons butter, divided

  • ½ teaspoon paprika


  1. Heat avocado oil in a very large skillet over medium-high heat. Add celery, mushrooms, and onion; saute until onion is translucent, 5 to 7 minutes. Crumble turkey into the skillet. Add parsley, thyme, garlic powder, pepper, red pepper flakes, and salt. Cook until turkey is no longer pink and has absorbed most of the liquid in the skillet, about 15 minutes.

  2. Sprinkle almond flour over the turkey mixture and cook for 1 minute. Stir in tomato sauce until combined; cook until thickened, about 5 minutes. Transfer to a 9x13-inch baking dish and top with sliced zucchini.

  3. Preheat the oven to 350 degrees F (175 degrees C).

  4. Cook cauliflower rice in a large nonstick skillet over medium heat, stirring occasionally, until hot, about 5 minutes. Set 1 cup aside in a large bowl. Transfer remaining cauliflower rice to a food processor with milk and 1 tablespoon butter; blend until smooth. Mix with reserved rice for added texture.

  5. Spread cauliflower mixture over the meat and zucchini. Cut remaining 1 tablespoon butter into small pieces and dot over the cauliflower. Sprinkle with paprika.

  6. Bake in the preheated oven until the cauliflower topping has a golden hue, 30 to 35 minutes.

Cook's Notes:

Any soy or nut milk can be used in place of regular milk, and any oil can be substituted for avocado oil.

Any thickener can be used instead of almond flour.

Nutrition Facts (per serving)

266 Calories
13g Fat
12g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 12
Calories 266
% Daily Value *
Total Fat 13g 17%
Saturated Fat 4g 19%
Cholesterol 90mg 30%
Sodium 224mg 10%
Total Carbohydrate 12g 4%
Dietary Fiber 5g 16%
Total Sugars 3g
Protein 28g
Vitamin C 11mg 56%
Calcium 68mg 5%
Iron 4mg 20%
Potassium 636mg 14%

* 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.

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