Low-Carb, Low-Fat Shepherd’s Pie with Cauliflower Topping

Shepherd’s pie is a hearty meal traditionally made with a layer of ground beef mixed with seasoned peas and other vegetables, and topped with mashed potatoes. This recipe retains the flavors and simplicity of the traditional version, but reduces the carbohydrate and fat content to make it weight loss-friendly and heart-healthy. 

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This recipe calls for lean ground turkey instead of fattier ground beef or lamb, and it adds extra vegetables to the meat mixture for more fiber and a lower calorie density. It also uses mashed cauliflower with cottage cheese instead of mashed potatoes with butter or cream, and the vegetables and meat are cooked in olive oil instead of butter.

Serving Suggestions and Variations

• Add chopped spinach, kale, or cabbage to the meat mixture for added nutrients.
• Try mashed turnip or butternut squash instead of cauliflower.
• Serve the pie with a light green side salad or some fresh fruit for a balanced meal.
• For a dairy-free version, use almond milk instead of cottage cheese in the cauliflower mixture.
• For a vegan version, use almond milk instead of cottage cheese in the cauliflower mixture and use vegetable or soy protein instead of turkey.

Recipe for Low-Carb, Low-Fat Shepherd’s Pie with Cauliflower Topping

Makes 6 servings

Ingredients:

• 1 large head of cauliflower, or 20-24 ounces of bagged florets
• 2 tablespoons of cottage cheese
• Salt and pepper to taste
• 1 tablespoon of olive oil
• 1 onion, diced
• 1 clove of garlic, minced
• 2 carrots, diced
• 3 stalks of celery, thinly sliced
• 1 cup of button or cremini mushrooms, sliced
• 1 lb lean ground turkey
• 1 cup of peas, fresh or thawed from frozen
• 1 tablespoon of tomato paste
• 1 cup of low-sodium broth
• ½ teaspoon of thyme
• Optional garnish: chopped chives or parsley

Instructions: 

1. Preheat the oven to 400°F. Lightly spray a 9x13-inch baking dish. 
2. Steam or boil the head of cauliflower for 10 minutes or until tender. Cut into florets. If using frozen florets, heat until tender. Drain.
3. Use an immersion blender or food processed to puree the cauliflower with the cottage cheese, salt, and pepper. Set aside.
4. Heat the olive oil in a large skillet over medium heat. Add the onion, carrots, celery, mushrooms, and garlic, and saute until slightly tender and fragrant, about 7-8 minutes. 
5. Add the ground turkey and cook for about 6-8 minutes or until browned. Stir regularly to cook evenly. 
6. Stir in ½ cup of broth, thyme, salt, and pepper. Simmer for 10 minutes, or until the mixture thickens slightly. Add more broth if needed to thin the mixture. 
7. Stir in the tomato paste and combine it well. Add the peas and stir.
8. Spread the turkey mixture evenly in the baking dish. Spread the cauliflower mixture over it.
9. Bake for 20-25 minutes or until the cauliflower begins to brown. 
10. Garnish with chives or parsley, if desired, and serve.

Nutrition information per serving: 290 calories; 12 grams of fat; 3 grams of saturated fat; 70 mg cholesterol; 220 mg sodium; 16 grams of carbohydrates; 5 grams of fiber; 7 grams of sugar; 27 grams protein

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