Mashed Cauliflower and Carrot Shepherd’s Pie

mashed cauliflower and carrot shepherd's pie

If you’ve been receiving my newsletter, you’ve probably seen this recipe before. I sent it as a exclusive first look treat for my subscribers last week, so hope you all had a chance to make it because it’s seriously delicious! If you aren’t a subscriber (you should be!), don’t ya worry. I’m sharing it with you today.

mashed cauliflower and carrot shepherd's piemashed cauliflower and carrot shepherd's pie

This recipe came together on a cold night when I couldn’t figure out what the heck to do with a pound of ground beef I had in the fridge. As the weather gets cooler, I’ve been wanting something warm and comforting. Usually that means something potato-y and carb-heavy, so after some thought, I finally decided I had to make shepherd’s pie.

However, I’m trying to lower my sugar intake lately after my Thanksgiving feast, because I’ve definitely been feeling a bit more sluggish from all the sweet potato casserole, stuffing, and mashed potato leftovers I’ve been munching on for a week. So instead of using potatoes, I decided to use mashed cauliflower and carrots to top the shepherd’s pie. I honestly didn’t know how it would turn out, but it came out perfectly.

Seriously though. You won’t miss the potatoes at all. It actually tastes slightly sweet from the carrots which gives the dish another depth of flavor. It’s such a delicious way to get in your vegetables too!

mashed cauliflower and carrot shepherd's pie

Mashed Cauliflower and Carrot Shepherd's Pie

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Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes


  • 1/2 head of cauliflower
  • 3 medium carrots, chopped
  • 3 tbsp butter or ghee
  • 2 tbsp coconut milk
  • 1/2 tsp salt
  • 1 tbsp coconut oil
  • 1 lb grass fed ground beef
  • 1/2 onion, diced
  • 2 stalks celery, diced
  • 2 garlic cloves, minced
  • 1/2 cup chicken broth
  • 2 tbsp tomato paste
  • 1/2 tsp fresh rosemary
  • 1/2 tsp fresh thyme
  • 1 tbsp tapioca stach
  • Salt & pepper, to taste


  • Cut the cauliflower into florets, removing the stems.
  • Place the the carrot pieces in a medium saucepan, and pour in enough water to cover the carrots, as well as the cauliflower pieces that will be added in later.
  • Cover, turn the heat to high until the water comes to a boil.
  • Lower the heat and simmer for 10 minutes.
  • Add in the cauliflower florets and cook for 5 more minutes until both the carrots and the cauliflower are cooked through and soft.
  • Drain, and place in a food processor.
  • Add butter, coconut milk, and salt into the food processor, and pulse until everything turns smooth.
  • Preheat oven to 400 degrees F.
  • Heat coconut oil in an oven-safe dutch oven or a cast iron skillet over medium high heat.
  • Add onion, celery, salt, and pepper, and cook stirring for 5 minutes.
  • Add minced garlic and stir to combine, then add the ground beef with more salt and pepper, and stir and cook until browned.
  • Add tomato paste, chicken broth, tapioca starch, rosemary, and thyme, and stir well.
  • Let it simmer for 10 minutes until the sauce evaporates and thickens.
  • Remove from heat, then top with mashed carrot and cauliflower, spreading it out evenly and smoothly over the meat mixture with a spatula.**
  • Bake for 20 minutes in the oven until the topping turns brown and golden.


**If you don't own a dutch oven or a cast iron skillet, you can transfer the beef mixture into an 8x8 baking dish before step 14.

Mashed Cauliflower and Carrot Shepherd's Pie

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