Healthy pie

Healthy pie


hepherd’s Pie is easy to make and most commonly, the top layer you see in the pie is made with mashed potatoes. Yes, it tastes amazing but, there’s a healthier  vegetable we can use in place of the potatoes that has almost the identical taste and texture, and with a far superior nutritional value.

Cauliflower interestingly enough, is the vegetable we will be using in place of the potatoes, and to top our pie we are going to transform the cauliflower into an amazingly delicious garlic roasted mashed cauliflower. What’s most interesting though, is that even if you don’t follow a healthy diet chances are you won’t even be able to tell we are not using potatoes in this recipe.

If you crave some kind of comfort food, this meals gives you that satiating feeling without guilt. Cauliflower is low in carbs, and it’s nutritional value far exceeds that of potatoes. It is rich in vitamin B, C, K, as well as manganese, phosphorous, and potassium. It is also rich in phytochemicals which are now being studied for their anti-cancer properties. Cauliflower is also a sulfur-rich vegetable, an essential nutrient necessary for the production of hormones which helps keep our muscles, digestive, cardiovascular, and nervous systems healthy.

As you can see, there are numerous health benefits to cauliflower, but we also want our food to taste good, and this meal does. I think you will love it, and it may become a favorite in your home like it is in mine. Be sure to watch the video above to see my method of making this pie, and when you’re ready to make it, read the recipe card below for all of the measurements and step by step instructions.

This Healthy Shepherd’s Pie recipe is easy to make and takes me no longer than 30 minutes. Hope you try it, and please comment below letting me know how it goes.


  • 1.25 lbs (610g) ground beef
  • 1/2 medium onionchopped
  • 5 large garlic clovesminced
  • 1 medium carrotshredded
  • 1 medium zucchinishredded
  • 1 tablespoon olive oilor your preferred cooking oil
  • 1 1/2 teaspoons fine Himalayan salt
  • 1 teaspoon chilli powder

Mashed Cauliflower Recipe

  • 2 small cauliflower heads1026g
  • 7 large roasted garlic cloves*
  • 1 teaspoon fine Himalayan salt


  • Heat the olive oil in a large skillet over medium heat, and sauté the onion and garlic until tender. Add the carrot and zucchini, and cook until they start to soften. Add the ground beef, salt, and chili powder, and cook until the beef browns and all of the moisture begins to dry out.
  • Meanwhile prepare the mashed cauliflower. Chop the cauliflower heads into small chunks, and steam until they soften (a fork can easily pierce). Add the steamed cauliflower, roasted garlic and salt to a blender and blend until you have a smooth puree. Use the tamper to help blend the cauliflower if you have one.
  • To assemble the pie, distribute the ground beef evenly in the bottom of an 8-inch baking dish. Spread the mashed cauliflower over the top of the ground beef, and bake in a preheated oven to 350°F for 25 minutes. If you’re adding cheese (I use mozzarella) to the top of your Shepherd’s Pie like I show in the video, sprinkle the cheese on top after you bake it, and then broil it until the cheese browns (about 3 more minutes in the oven).

Recipe Notes

*Roasted Garlic – Using a sharp knife, cut 1/4 inch from the top of cloves, exposing the individual cloves of garlic. Drizzle with olive oil, and bake in a preheated oven to 400°F for 25 to 30 minutes, or until the cloves feel soft when pressed. Watch the video above to see how I do it.

Tip: In the video above you see me adding cheese and egg on top of my Shepherd’s Pie. Both these ingredients are optional. If you are not adding cheese to your pie, and you want it to brown during baking, brush an egg over the top of the mashed cauliflower before you bake it. The nutritional values you see above were calculated without adding cheese or egg.

Use all organic ingredients if you can. For the ground beef, be sure it is grass-fed, and for the salt I prefer using finely ground pink Himalayan salt.

Nutrition Facts per serving

Calories: 248kcalCarbohydrates: 10gProtein: 15gFat: 16gSaturated Fat: 5gFiber: 3gSugar: 4g

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