Paleo Shepherd’s Pie

 shepherds pie 010

Comfort Food, Paleo Style.


1 head of cauliflower

2 Tbsp Extra Virgin Olive Oil/ Buttter/ Coconut Oil

4 carrots, peeled and diced

1 to 1-1/2 zucchini, peeled and diced

5 oz. mushrooms, diced

1 large onion, diced

2 garlic cloves, minced

2 lbs lean ground beef (you could use ground turkey too)

2 – 6 oz. cans tomato paste

1 tsp oregano

salt & pepper

1/4 tsp garlic powder

2 to 3 tbsp coconut milk

Cut cauliflower into large chunks, place in a medium size pot and boil for 15-20 minutes until tender. Once its tender remove from heat, DRAIN* and set aside.

Preheat oven to 400 degrees.

Meanwhile, heat your fat of choice (EVOO/butter/coconut oil) in large sauté pan. I actually use my dutch oven just to have more room for everything. Saute the onion, carrots, zucchini and mushrooms for about 5 minutes. You may have to add more fat. Mushrooms really soak it up. Add in your garlic and salt & pepper (you can add more or less depending on how much you like garlic) and saute about 5 more minutes.

Then add in beef, breaking up with a spatula and cooking until most of the pink is gone. (It will cook more in the oven so a little pink is fine). Sometimes I add a little more salt & pepper. I like to season as I add things.

Next, scoop out the meat and veggies with a slotted spoon (leaving the grease behind) into an oven safe 13×9 pan. Mix in the tomato paste and oregano.

Add your well drained cauliflower to a food processor along with 2 TBSP of butter or EVOO and blend until smooth. Add salt & pepper and garlic powder to taste. If they are not blending well or you feel they need a little liquid, I add coconut milk 1 TBSP at a time until the desired consistency is reached.

Spread the cauliflower mixture over your meat and veggies and bake at 400 degrees for 30 minutes.


*the key to good cauli mashed “potatoes” is draining the cauliflower well so you don’t have a water-y consistency. I leave mine sitting in a strainer while I prepare the rest of this meal so they have plenty of time to drain. Usually I’ll press/mash them into the strainer with a big spoon too just to  get out any extra water.


  1. This sounds ridiculously good! And yes, I am definitely gonna give the cauliflower mashed potatoes a try. Oh, and I love casseroles too! Lasagna, broccoli and rice, shepherd’s pie, chicken pot pie – all that hearty meat and veggies and creamy sauces and stuff – tasty. 🙂 I guess it’d be hard to make the broccoli and rice one, though; no cheese, no rice, no funky cream of mushroom soup can from Campbells (LOL). But maybe the chicken pot pie can be adapted?
    Oh, and I got the Everyday Paleo cookbook, and I like what I’ve read so far! Have you checked it out?

  2. I made cauliflower mashed potatoes last night and used my food processor. They were the perfect creamy “potato” texture so thumbs up to using your food processor too!

  3. This sounds like a great idea. My husband doesn’t like mushrooms, so what would be a good substitute? Thanks!

  4. If it were me I would throw them in anyways. I bet he wouldn’t even notice them (especiallly if you dice them small) 🙂
    But you could always just omit them all together if you think he will notice.

  5. Sandra P. Weigand says:

    A friend made and brought this to church for a covered dish lunch today, 2/12. It was delicious! So here I am at this site to get the recipe. Thank you so much!!

  6. Thanks Sandra!

  7. Most amazing recipe! I’m new to paleo and my husband has decided to join me. We LOVED this recipe….much better than the original version in our opinion. We could not believe how delicious the “mashed potatoes” were. Thanks so much for the recipes!