Cauliflower Shepherds Pie

Now that August is here, it is a slippery slope into fall. Though I am not ready for the summer to end, my favourite season is just around the corner!!And it’s not because of pumpkin spice. In fact, I really despise pumpkin flavored anything! I am excited for the crisp fall air, cozy sweaters, the changing of the leaves, the beauty that is fall- all the reds, browns and orange. I’m excited for having the windows open at night when we sleep, and cozying up under a blanket. Trips to the pumpkin patch to gather hay and gourds. Fall scents, comfort foods and everything that comes with it.

As the colder weather comes, our bodies start to crave heavier, warming foods to keep our internal temperatures up. Think, stews, casseroles and pastas. Shepherd’s pie has always been one of my favourite comfort food dishes. There is something about all the flavours cooked together that usually has me going back for a second helping. My daughter is equally as in love with the dish and it is never a struggle to get her to focus on eating her bowl (life with a toddler can sometimes make for painfully long and distracted meals). Naturally, I desire to be able to provide this delicious dish in a more health conscious way, and with a couple simple changes- shepherd’s pie can be something you can enjoy frequently, while still fueling your body with good stuff it can use!

The biggest substitution is I strictly use cauliflower for the top layer, there are no potatoes. On occasion I will add one potato to the head of cauliflower to help things stick together a little more, but it is no necessary. You can still recreate that beautifully spread top layer without it!

Cauliflower is sneaky health and carries more nutrition than we realize! Cauliflower is high in fiber. It is a good source of antioxidants and can actually aid with weight loss. It’s high is choline and rich is sulforaphane (which is known in cancer prevention). Lastly, it is a low carb alternative!

Without further adieu, here is the recipe!

Cauliflower Shepherds Pie

00100dPORTRAIT_00100_BURST20180809174906830_COVER.jpg1 head of cauliflower, steamed

1 pound of extra lean ground beef

1 can of creamed corn (there aint no sub for this deliciousness)

1 cup of frozen peas and chopped carrots (extra veggies!)

You can also pre-make the seasoning, or use a prepackaged mix (if you are going to use the prepackaged, use the one with less salt)


Here is my homemade seasoning (this I do not measure, instead I prepare it in a little ramekin and pour over the meat when its cooked)

Worcestershire Sauce, WW flour, tomato paste and the following spices: sea salt, pepper, rosemary, thyme and garlic powder. For a bit of kick you can also all cayenne pepper or chili flakes.

  1. Cut up the cauliflower and set it to steam until tender enough to mash with a fork.
  2. Cook the ground beef. Once cooked, add in the peas and carrots and simmer until cooked.
  3. Add pre-made seasoning to coat meat and veggie mixture.
  4. Place meat at the bottom of a 2.5 quart round baking dish.
  5. Open can of creamed corn and spread on top of the meat layer.
  6. Mash the cauliflower with a fork or with an electric hand mixer. Season with Himalayan salt and pepper.
  7. Spread cauliflower into an even layer on the top of the creamed corn.
  8. Cover and bake for 30 mins at 350 degrees C.
  9. Serve warm.

As mentioned this recipe is a hit with the kids so I would definitely call it kid friendly!

Don’t forget to share and tag @balanceblissblog if you make the recipe, I would love to hear how it turned out!

Hugs and Kisses,


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