Paleo Shepherd’s Pie (Easy Low-Carb with Cauliflower Mash)
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This Paleo Shepherd’s Pie is a healthy, low-carb comfort food loaded with nutritious roasted veggies and topped with a savory cauliflower mash.
This is a great one pan meal with rich flavor you're sure to love and it's adaptable to almost any special diet.
Finding recipes that are kid-friendly and also healthy can be a challenge. If you have kids, you know how helpful it is to have easy healthy meals that everyone in the family can enjoy so that you aren't needing to make multiple meals every night.
Some of our family favorites that I have shared on the blog include this Pakistani Keema, Gluten-free Chili Mac, Baked Chicken Nuggets, and this healthy Egg Roll in a Bowl, but this recipe for Low-Carb Shepherd's Pie Recipe, is sure to become another one that we really love.
Truth is, we love Shepherd's Pie so much so that I have two versions on my site including this Vegan Adzuki Bean Shepherd's Pie Recipe on my site already (my apologies for the not-so-great photo in advance).
Shepherd's pie typically is topped with mashed potatoes, which, while totally yummy, is a little heavy on the carbs for those of us watching our carb intake. Whether or not you are watching your carbs, you will love this reduced-carb version for sure.
This Low-Carb Shepherd's Pie is Make-Ahead Friendly
I like to prepare meals ahead of time whenever possible so when things are busier I don’t have to spend so much time in the kitchen.
This low-carb shepherd's pie is a great make ahead dish to add to your family's recipe box. You can chop and roast the vegetables and even cook the cauliflower ahead of time, making meal time easy peasy.
More Good Prep-ahead, Make-ahead, or Easy Meals:
- Indian Lentils – so easy and delicious
- Sweet Potato and Sun-dried Tomato Frittata – a great lighter meal or breakfast on the run
- Dairy-free Quiche with Quinoa Crust (grain-free option) – a delicious twist on traditional quiche
Where Did the Name Shepherd's Pie Come From?
Here is some of the history of one of Ireland’s most beloved dishes.
Shepherd’s Pie first came about some time in the late 1700s and early 1800s. Housewives back then were on the frugal side and as such, they were looking for ways to incorporate leftovers into a meal so as not to waste any food. Reusing leftovers was hard then as it is now, however, shepherd's pie is the delicious result of a frugal necessity.
Shepherd's pie is typically minced meat with mashed potato topping, while cottage pie is similar and uses beef while shepherd’s pie uses lamb or mutton.
So actually, this recipe for is truly a Cottage Pie, but I'm not telling.
A Different Kind of Shepherd’s Pie
This shepherd's pie is special due to not only the low-carb topping, but mostly because of the roasted vegetables in the filling but also in the topping.
Roasting makes all vegetables better like with these Oven Roasted Brussels Sprouts with Bacon and Oven Roasted Rainbow Carrots.
Even if you're not a cauliflower lover, or have tried cauliflower mash or cauliflower rice and haven't been a fan, try this recipe since in this recipe it's not only the veggies in the Low-carb Shepherd's Pie that are roasted, but the cauliflower is too!
Cauliflower is used for making low-carb pizza crust, or as an alternative for potatoes like in this Faux-tato Salad or in these Keto Mashed Potatoes. However, roasting it for this recipe makes it so much better.
Additionally, for more flavor, the cauliflower topping also includes nutritional yeast.
Nutritional yeast adds a savory, slightly cheesy flavor to the cauliflower topping, but it’s completely optional. If you’re sensitive to it or unsure, feel free to leave it out—the recipe is still delicious without it.
Can You Make This Shepherd's Pie on the Stove?
Yes, you sure can. This dish can be made either in the oven or on the stovetop.
As noted in the recipe card, after cooking the cauliflower and other ingredients, simply place all of the ingredients in a skillet.
Cover and cook over medium heat until the cauliflower topping is heated through.
Recipe Notes
- Broth: Homemade beef broth or bone broth is great; vegetable broth works if that’s what you have.
- Vinegar (ACV vs kombucha vinegar): The original recipe used kombucha vinegar, which is usually mellower than standard apple cider vinegar (5%). For best results, add vinegar off heat at the end, starting with 1 tsp, then taste and add more only if needed (max 1 tbsp).
- Nutritional yeast: Optional. Start with 1–2 tbsp—some brands taste stronger and can read bitter if you overdo it.
- Watery cauliflower mash?: Roast cauliflower until browned and steam has cooked off. If it’s still loose, spread the purée on a sheet pan and bake 5–8 minutes at 425°F to dry it out, then re-blend.
- Pepper options: One each of red, orange, and yellow makes it extra colorful (photo version).
- Vinegar options: The original recipe called for kombucha vinegar instead of apple cider vinegar, so you can use kombucha vinegar if you like, but it is very hard to find.
- Broth: Homemade beef broth or other homemade broth is great; vegetable broth works if that’s what you have.
Paleo Shepherd’s Pie
Ingredients
- 2 heads cauliflower roughly chopped
- 2 stalks celery finely chopped
- 3 bell peppers large dice
- 3 medium tomatoes roughly chopped
- 1 large onion chopped
- 2 cloves garlic
- 1.5 pounds ground meat beef, venison or lamb
- 3/4 cup fresh parsley finely chopped and loosely packed
- 1 tablespoon kombucha vinegar or apple cider vinegar (5%)
- 1 cup homemade beef broth
- 1-2 tablespoons nutritional yeast optional
- 2 tablespoons extra virgin olive oil or to taste
- 1 teaspoon salt or to taste
- 1 teaspoon pepper or to taste
Instructions
- Preheat oven to 450° F.
- Place 2 rimmed baking sheets to preheat in the oven (optional, but helps cook the veggies faster and gives them a nice roasted bottom.)
- Take chopped cauliflower and toss it in a large bowl with 1-2 tablespoons extra virgin olive oil. Add in nutritional yeast (if using) and salt. Toss to coat.
- In another bowl, toss the tomatoes, onion, and peppers in a tablespoon of extra virgin olive oil, salt and freshly ground pepper.
- Once oven is heated, take out baking sheets and line with parchment paper, if desired. Place in an even layer the cauliflower on one sheet and the rest of the veggies on the other.
- Bake until nicely roasted, about 20-25 minutes.
- While baking, saute garlic in extra virgin olive oil over medium heat. Add celery and cook until slightly softened.
- Add in beef and brown, adding salt and pepper to taste.
- Once veggies are done, remove them (except for cauliflower) from their baking sheets and add to the beef mixture. Pour in broth and simmer 5–10 minutes to reduce. Turn off heat, then add vinegar 1 tsp at a time to taste. Stir in parsley.
- While mixture is cooking down, place the cauliflower in a high-powered blender (I used my Vitamix) or food processor and puree. You may need to add more yeast or salt at this point. If the mash seems watery, spread it on the sheet pan and roast 5–8 minutes to dry it out, then re-blend.
- Divide the beef mixture evenly among two 8" pie plates (or use a cast iron skillet of the same size) and top with the roasted cauliflower puree.
- Bake at 375° for 15-25 minutes or until heated and the topping has a golden colour. (colour will be lighter if yeast is omitted).
- Alternatively, this dish can also be prepared on the stovetop. Instead of using pie plates, use a cast iron skillet or other stovetop safe option. Cover and heat over medium until the cauliflower topping is heated through.
Notes
-
- Apple cider vinegar: Add vinegar off heat at the end, starting with 1 tsp (max 1 tbsp). Kombucha vinegar is milder than ACV (5%).
- Nutritional yeast: optional—start with 1–2 tbsp. If mash is watery, dry it on a sheet pan 5–8 min at 425°F, then re-blend.
- Cauliflower mash tip: roast until browned and dry to prevent watery “mash.”
- Pepper Options: For peppers, using one each of red, orange, and yellow makes for a colorful meal and is the version used for these photos
- Vegan Option: If vegan, use about 4 cups of your bean of choice for the meat, but de gas the beans first.
- Kombucha Vinegar: The original recipe called for kombucha vinegar instead of apple cider vinegar, so you can use kombucha vinegar if you like, but it is very hard to find. You can of course make it yourself.
- Bone Broth Options: Here are some tips on how to make bone broth. Also, you can use this Vegetable Broth Mix for a vegan version.
Nutrition
Nutritional information is provided as a courtesy and is an estimate only. It may vary depending on ingredient brands, substitutions, and preparation methods. Optional ingredients are not included. Net carbs are typically calculated by subtracting fiber and sugar alcohols (such as erythritol) from total carbohydrates. This information should not be relied upon for medical or nutritional purposes.
The above nutrition facts are estimates only. Please read my Nutrition Disclaimer here.
I'd love to hear how you like this after you've tried it!
Looks great, is probably all kinds of yummy and healthy. BUT! Did you know that carb percentage of cauliflower is almost the same as in a bagel? Here are a couple of links: cauliflower – https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2390/2 bagel – https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2390/2 It’s just that the carbs in cauliflower are mostly fiber and in a bagel it’s starch and sugar. So OK, it’s a low starch recipe but low carb? No more so than with a grain crust. When will people stop labeling every Paleo recipe “low carb”? Carbs are not bad, you just have to be picky about the kinds you consume and their sources. For that you have to know the kinds. There’s Internet, run the search.
P.S. I know I’m about to be publicly hated and flogged about now. But gosh it felt good to rant! Allergic to ignorance, makes me break out in (expletive deleted by blog owner). Nothing personal, I’m not perfect either.
Hi there. The issue is the amount of carbs and not just the percentage. (by the way, you had the cauliflower links for both of your links). For the cauliflower, there are only 5 g in 1 cup. For a small 3″ bagel, there are 29 grams. So that is a huge difference. Here is the link I used: https://nutritiondata.self.com/facts/baked-products/4818/2
It is for sure low carb due to the cauliflower. I agree that not all carbs are bad. I watch them but I still eat them and some days I eat more than others.
No flogging or hatred – :). Feel free to respond is you have further comments. I do hope that you will not insult me if you make further comments, however. I am not ignorant but I do make mistakes. Well, I am ignorant about some things. Thanks again.
For some of us, carbs are pretty much ‘deadly’. I have T2 Diabetes, and because I still can’t get my carbs under control, my blood glucose is not good. I do try, but if I ate a bagel, it would skyrocket, but eating cauliflower, it is not bad at all. So, yes, carbs for nice for most people, but there are some of us out here who literally can’t eat them without damaging our health. Try to be considerate of others who may have diet restrictions that you might not. I’m not gluten intolerant, but my daughter is, so I feel for those who can’t consume any gluten. Same with dairy. I can have it, but many can’t….
This does look good, mostly, and I love the idea of a cauliflower mash topping! What a creative way to sneak in even more veggies! Unfortunately no matter how much I try, I just can’t stand the taste of bell peppers and celery. What veggies would you suggest as a substitute? Broccoli maybe? I know peas and carrots is traditional.
Broccoli would be amazing! You could even do something like jicama or more onions – there are all kinds of options. How about green beans?
Ooh, I have butternut squash in the freezer, I am going to have to try it!
Yea !!!
Butternut squash with garlic also makes a DELICIOUS replacement for potatoes on shepherd’s pie.
Sounds great!
nutritional count in this sheppard pie please! Thanks
Hi there. Sorry but I am not doing nutritional counts yet but I have heard you can plug the ingredients into certain sites to do that – are you aware of those? I don’t remember the names now but I can try to find them if need be.
Hello and thanks for this great recipe! I followed the directions very closely but I think adding that much beef broth and vinegar isn’t a good idea because even after letting it simmer for a half hour, it was very soupy and I had to drain it off before putting it in the pan, which probably meant most of the flavor went down the drain! Nonetheless, it was a fantastic dish that my fiancé LOVED, as we’re both on the low carb way of eating! The roasted cauliflower really made the difference in flavor as opposed to just cooking and mashing. I would never have thought of that! So I was wondering if anyone has any nutritional info for this recipe per serving?
Hi Sarah,
So sorry yours stayed soupy! I’m wondering if the fat content of the meat that makes a difference? I do cook my meat until there is no “liquid” left before I added the broth and vinegar. I will have to try it again and see what happens! I don’t have the nutritional breakdown but I think sites like cronometer allow you to input your own recipes. I hope that helps and I am glad it all worked out in the end and you enjoyed the dish!
I haven’t tasted the final dish, simply taste tested during the process. I didn’t have fresh tomatoes, so I substituted a can of fire roasted tomatoes. I think this is going to be a hit, however, it is a very time consuming process.
I am waiting to hear hubbie’s comments after dinner this evening.
To thicken up the sauce a bit, I added 6 tablespoons of chia seed. This is advantageous as I am always looking to add good fat, low carb and fiber to my entrees.
Hope it turned out well!!!
This looks fantastic! I am adding this to my February Meal Plan.
I would love to have you hop over and share with us at Tell Me About It Tuesday.
What do you do with the vinegar and parsley?
Hi Julian,
I apologize for the oversight. They are to be added in step 9. This has been updated!
I looked at a few other recipes and assumed as much, it’s in the oven now and smells amazing! I had to add a little arrowroot powder because the filling was still quite runny after 30 mins cooking down. I realize that adding starch kind of defeats the purpose of avoiding potatoes, but alas I’m too hungry to wait. Agar-agar would probably be a healthier choice.
Great recipe!
This looks really delicious! I’ve been playing around with a grain free shepherds pie, but looks like I don’t need to try to come up with a recipe anymore since yours looks perfect 🙂
-Cassidy
Hi Cassidy! I think it’s pretty drool worthy myself. Look forward to hearing what you think.
That is so kind Cassidy! I hope you enjoy it!
We have tried Shepherd’s Pie using lamb because my husband can’t eat beef or pork. I have not used all cauliflower, but part potatoes with the skin and part cauliflower and used coconut oil and almond milk for the mash, and used salt, pepper and nutmeg. I used chicken broth, and gluten free soy sauce, along with mushrooms, carrots, celery, tomato paste, along with a few green beans or peas, salt and pepper to taste, along with rosemary to simmer the deeply browned lamb and veggies, and thickened with arrowroot, this went into a 9 x 13 pan and was baked until the top was slightly browned and the gravy was bubbly.
We also like chicken pot pie, but used the mashed potatoes and cauliflower for the topping. A roast chicken simmered in coconut milk is also pure comfort food.
YUM!
Sounds delicious!