Are you on a quest to find out how to make a healthy cauliflower shepherds pie?
Perhaps when you think of shepherd’s pie, the terms hearty, wholesome, and satiating come to mind. Offering cozy comfort, a plateful of this traditional UK dish brings warmth even on the coldest of wintry nights.
How to Make a Healthy Shepherds Pie
Our take on the shepherd’s pie classic incorporates an unexpected twist – cauliflower!
Just one cup of this cruciferous vegetable delivers:
- A diverse range of nutrients, including vitamins C, K, and folate.
- Glucosinates, which are beneficial sulfur-containing compounds. These compounds have shown to have a protective, anti-inflammatory effect on the body.
With subtle hints of rosemary and thyme, this dish is sure to provide a savory bite in just over 30 minutes of cooking and prepping. So get out your best pot, pan, and baking dish, and let’s get cooking!
First…
Chop your potatoes into small cubes on your cutting board. Be careful when chopping with a knife, as potatoes can be quite dense!
Take a pot and pour in the potato cubes as well as the bag of frozen cauliflower florets. Fill the pot with water to just above the height of the vegetables, cover with a lid, and cook on high for 10 minutes.
If the boiling water looks as though it might overflow, reduce the heat to medium.
As soon as the vegetables are finished cooking, pour into a colander to drain the water.
Transfer to a mixing bowl and mash thoroughly with a fork. Stir in the ½ cup Swiss cheese and 6 oz Greek yogurt until smooth to create the potato-cauliflower mash topping.
Then…
Brown your ground turkey in a pan on the stove. Once fully cooked, add the frozen mixed vegetables, vegetable broth, tomato paste, rosemary, and thyme to the pan. Allow the mixture to cook for 10 minutes.
Finally…
Transfer the turkey mixture to a baking dish. Spread the potato-cauliflower mash atop the mixture. Bake in the oven at 325°F for 20 minutes, and most importantly, enjoy!
Check out this healthy shepherds pie recipe that will be featured on the next Facebook Live episode coming up on 3/12/19 at 11am with Registered Dietitians Klara and Kaitlin!
Watch our dietitians make a low carb version of the tasty shepherd’s pie using cauliflower and turkey for this healthy spin.
Looking for more recipes ideas and how to meal plan for you and your family?
Reach out to us at 301-474-2499 or at [email protected] to set up an appointment with on of our Registered Dietitians!
-Recipe blog reviewed and updated by Rebecca Bitzer MS RD LD September 17, 2021
Whether you are a novice in the kitchen, or a seasoned chef, Dietitian Klara will work with you to help you reach your nutrition goals. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating, Cooking with Diabetes and Cooking with Food Sensitivities Guide.
