Shepherd’s pie w/ mashed cauliflower

Potatoes are one of my favorite foods. When I was a kid and my mom would take me to an all-you-can-eat buffet (The Golden Corral, if you must know), I’d return to the table with nothing but potatoes: french fries, baked potatoes, potato skins, mashed potatoes, tater tots, you name it.

Imagine my despair when I started counting my macros, only to realize that not only are potatoes not “paleo,” but they were sending my carb count through the roof.

Everyone always talks about mashed cauliflower as a great potato substitute, but my mind always went straight to the following excuses:

  1. Nothing will ever replace mashed potatoes. Ever.
  2. That sounds hard.
  3. No. Just…no.
  4. NO.

Well, last night, I gave in.

I whipped up Shepherd’s Pie, using cauliflower in lieu of potatoes, knowing that if I messed this up I’d be going to bed hungry.

As much as I hate to admit, and I’m only going to say this once… y’all were right.

I can’t believe how much the mashed cauliflower actually tasted like mashed potatoes, both in flavor and consistency. And, it was even easier to make than mashed potatoes.

Here is the recipe, followed by the macros! This recipe makes about four servings in a small casserole dish. It’d be easy to double if you’re prepping meals for the week.

If you give this a shot, let me know what you think!


1 head cauliflower
1 lb lean ground beef (I used 85/15)
4 tbsp fat (coconut oil or ghee)
1 small onion, diced
2 garlic cloves, minced
2 celery sticks, diced
2 carrots, diced
1/2 cup beef broth
salt & pepper, to taste


Preheat oven to 400 degrees.

Boil your cauliflower until it’s soft (approximately 10-15 minutes worked for me).

Heat 2 tbsp of coconut oil or ghee in a saucepan and add your onion, garlic, celery, and carrots and cook until the onions are translucent (about 5 minutes).

Brown your ground beef in the same saucepan. Add your half cup of beef broth to keep your mixture moist (yes, I know people hate that word, deal with it!).

Season your vegetable, ground beef mixture with salt and pepper and let it simmer on low.

Drain your boiled cauliflower and puree it with an immersion blender ($14 on Amazon, totally worth every penny) until it resembles mashed potatoes.

Add 2 tbsp coconut oil or ghee to your mashed cauliflower.

Grease a small casserole dish (I use coconut oil spray) and pour your meat, vegetable mixture in first, making sure it covers the bottom of your dish.

Pour your mashed cauliflower on top and use a spoon to smooth it out.

Bake in the oven for 30 minutes.

When you remove it, let it cool for 5-10 minutes before serving — this will help keep it intact, not that it really matters.


41 calories/oz
2.83g fat/oz
1.4g carbs/oz
2.6g protein/oz

Macros/serving (this recipe makes 4 servings):

393 calories
27g fat
13.9g carbs
24.9g protein

Measuring by the ounce makes it super easy to input dish into My Macros+ and serve up different size servings depending on how hungry you are!

One Comment Add yours

  1. Paige Sims says:

    Immersion blender is only $14? I need that! I have tried mashed cauliflower before and it was not good. Maybe that was the trick I need!

    Liked by 1 person

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