Last updated on May 12th, 2023

Shepherd’s Pie with Turkey and Mashed Cauliflower

Bring warm fuzzies to your soul in casserole form with this shepherd’s pie, traditionally made with lamb and sometimes called cottage pie (when made with beef).

As you can tell from the title, this is not your typical shepherd’s pie. I use ground turkey meat in this recipe because I don’t eat beef, and ground lamb is not readily available locally.

creamy mashed cauliflower…

This recipe works well when I simmer ground turkey in the flavours of sauteed vegetables (the mirepoix) and allow it to cook together in a gravy seasoned with Worcestershire sauce. I then layer the turkey filling with creamy mashed cauliflower to make the ideal stand-in for any pie topped with mashed potatoes; no one will tell the difference.

the perfect comfort food…

The closest thing to snuggling up with a hot water bottle on a cold wintry evening is the feeling you get when you dig into this low-carb shepherd’s pie. The saucy mirepoix of onions, carrots, and celery doesn’t sway far away from the original shepherd’s pie flavour, and it’s the ultimate comfort food to devour on a cold night. I like to call it edible coziness, the low-carb way!

low-starch alternative…

Lightening this pie using mashed cauliflower instead of the usual potatoes makes it the perfect low-starch alternative to a traditional shepherd’s pie popularly served on St Patrick’s day.

Why you’ll love Shepherd’s Pie with Turkey and Mashed Cauliflower

• It’s a light, low-carb version of the classic shepherd’s pie and is most popular in British and Irish cuisine.
• This recipe is your meat and ‘potatoes’ dinner rolled into one casserole dish.
• The gravy is delicious, and the cauli-mash soaks up the meaty flavour.
• This dish tastes like the real thing, except it’s low in starch and much lighter.
• Make this cheap and cheerful pie using simple ingredients in under an hour.
• This recipe can be made ahead of time, perfect for meal prepping.

A note on the carbs in this Shepherd’s Pie recipe

12g net carbs / per serving

This recipe has 12g net carbs, much less than one made with mashed potatoes. Even though potatoes are healthy, they are very high in starch which is not an option on a low-carb diet.

I miss that shepherd’s pie flavour, so I like to add carrots and peas to this recipe, which has bumped up the carbs a little, but you can switch them out with low-carb vegetables like zucchini, eggplant or green beans if you prefer.

Tips for making Shepherd’s Pie with Turkey and Mashed Cauliflower?

• Boil, steam, Instant Pot the cauliflower, but whichever way you cook it, ensure it is fork tender and try not to overcook it.
• This pie uses ground meat and shouldn’t be lumpy, so break up the meat evenly with a spatula to mix it with the sauteed vegetables.
• Arrowroot starch thickens the gravy in this pie, but first, you must make it into a slurry with liquid. Then mix it into the meat filling towards the end before transferring it to the baking dish.
• The pie filling is already hot, and too much heat may cause the arrowroot starch to break down, making the sauce watery, so it’s best to bake the pie for at most 10 minutes to warm up the cauliflower mash without overcooking the gravy.

What is a Mirepoix?

Mirepoix, pronounced ‘meerpwah,’ means to sautee a trio of vegetables in oil or butter to create the main building block of aromatics in a sauce or gravy recipe. You’d be surprised how many cuisines have adapted their own mirepoix trio of ingredients into signature dishes.

Making mirepoix is the first thing you would do to make a soup or stew, and it’s a fundamental cooking term I remember learning about at cooking classes years ago ( like since school age). I’m sure it’s still taught in every chef’s school, even today.

Mirapoix Variations around the world

In my jambalaya recipe, I use the Holy Trinity of onions, celery and bell peppers, the main ‘mirepoix’ flavour base in Creole or Cajun cuisine. Some other mirepoix trinities around the world are:

• German Suppengrun trinity: Carrots, celeriac(celery root) and leeks are the main flavourings for German soups.
• Spanish Sofrito trinity: Onion, tomato, and garlic cooked in olive oil for paella stews and bean dishes.
• Szechuan trinity: Garlic, ginger and chilli peppers to stir-fry greens and meats.
• Thai trinity: Galangal, kaffir lime, and lemon grass are distinct flavours in Thai soups and curries.
• Italian Soffritto trinity: Tomato, garlic and basil adds rich flavour to pasta dishes and risottos.
• French Mirepoix trinity: Onion, celery, and carrot is the most popular trio used for making French soups and meat fillings in pies.
• Indian trinity: Onion, garlic, and ginger (sometimes chillies and tomatoes) is used to make curries
• Chinese trinity: Scallions, ginger and garlic (sometimes carrots) for noodles, stir-fries and rice dishes.

Ingredients to make this Shepherd’s Pie

• Olive oil – or any healthy oil to sautee the vegetables with to help create the main base for added flavour.
• Mirepoix – the traditional trio of onions, carrots and celery sauteed in oil brings out a natural, desirable taste reminiscent of classic shepherd’s pie flavour.
• Garlic – crushed or minced to cook with the mirepoix enhances the meaty flavour of the sauce.
• Ground Turkey – lean, ground or minced is ideal, but you can use leftover roast turkey or chicken.
• Frozen Peas – are optional, as they are a little high in carbs, but I like to add them for colour and give the meat sauce a bit of sweetness.
• Herbs – dried oregano and thyme add an earthy flavour to the pie.
• Salt & pepper – is added for taste, but you can add as much or less as you prefer.
• Chicken broth – makes the meat filling saucy and adds extra flavour. Substitute with vegetable broth for a vegetarian shepherd’s pie.
• Arrowroot starch – is used instead of cornstarch to thicken the sauce. The trick to arrowroot starch is to make a slurry with some of the sauce, then stir it into the meat sauce at the very end to thicken it.
• Tomato paste – adds colour and helps to thicken the meat sauce.
• Worcestershire sauce – provides deep flavour to the mirepoix and makes the gravy saucy. Use balsamic vinegar or soy sauce instead for a vegetarian pie.
• Mashed Cauliflower – replaces mashed potatoes for a low-starch option and makes this dish less heavy.

How to make Shepherd’s Pie with Turkey and Mashed Cauliflower

Prepare the Vegetables:

Prepare the cauliflower mash as directed, using a whole head of cauliflower. Dice the veggies for the mirepoix into equal sizes and keep them aside. Keep the frozen peas out in a strainer inside a bowl to defrost while you make the shepherd’s pie filling.

Make the Mirepoix:

Heat a saute pan on medium heat, add olive oil, garlic, and the trio of veggies and sautee for about five minutes until translucent. Add salt and pepper and herbs to your desired preference.

Mix in Ground Turkey:

Add ground turkey to the vegetables and use a spatula to break the turkey into small pieces. While it cooks, use a flat-edged spatula to cut and loosen the meat. Cook for about 8 minutes or until the meat has browned.

Pour the Chicken Broth:

Add chicken broth to the pan and bring it to a boil. Simmer for about 5 mins to absorb the flavours into the meat and vegetables. 

Flavour the Gravy:

Bring up the heat and add two tablespoons of tomato paste and two tablespoons of Worcestershire sauce. Mix it all up and cook on medium heat.

Add the Arrowroot slurry and Peas:

Mix the arrowroot starch with some liquid in a small bowl until combined, and stir it into the meaty gravy until it becomes thick. Switch off the heat immediately and stir in the drained peas. Add extra spices, salt and pepper for extra taste if required.

Assemble Shepherd’s pie:

Transfer the meat filling into a 9×13 inch baking dish, and spoon the mashed cauliflower over it first, then use the back of a spoon or spatula to spread it evenly to cover the filling completely.

Bake and Broil the Shepherd’s Pie:

Make patterns with a fork on the mashed cauliflower, then bake the pie in the oven at 400° for 10 minutes to warm up the mash. Turn on the broiler setting and broil the mash surface until it has browned on top. The cauliflower mash will puff up like regular mash.

How to serve Shepherd’s Pie with Turkey and Mashed Cauliflower

Shepherd’s pie is like your meat and veg mixed up into a casserole, and I like to eat it just the way it is since it has everything in it. But there are many ways to serve this dish with other meals for a complete and hearty dinner.

• Serve with extra sauteed vegetables.
• Roasted or steamed Brussels sprouts
• Steamed green beans lightly sauteed in butter.
• Try this pie with red cabbage Coleslaw.
• Make extra gravy while making the meat mixture and pour it over the pie when serving.
• Serve this pie with salad greens, like kale and spinach

Storage, Freezing and Reheating

Storage:  Store leftovers in an airtight container or cover them with cling film in the fridge for 3-4 days.

Freezing: The dairy in the cauliflower mash may not hold up well in the freezer, but if you want to freeze the entire meal, I Suggest packing it tightly in a container and freeze for up to 1 month. Alternatively, you can freeze the meat filling and make the cauliflower mash when you want to make the shepherd’s pie. Thaw the pie filling overnight in the fridge.

Reheating: Heat in the microwave or oven until warmed through. Oven 400 for 20 mins. Microwave on high covered until heated through.

Did you make this recipe?

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