The wafting aroma of freshly cooked herbs and spices at dinner time just has a special way of making you happy, doesn’t it? Well, you’d be hard-pressed to find another dish that beats the aroma of this delicious Protein “Comfort” food doesn’t have to leave you feeling bloated and ready to nap… In fact, this Shepherd’s Pie recipe, while totally “comforting”, will also give you a boost of vitamins and minerals to fuel your body and immune system! It’s a delicious mix of protein-packed lamb/beef, vitamin-rich veggies like onions, carrots, bell peppers, and tomatoes, and antioxidant-rich garlic. So ditch your outdated notions of “comfort” food and feel GREAT indulging in this Shepherd’s Pie. Ready to eat in 1 hour! 

Shepherd’s Pie

Serves: 8
Prep Time: 5 min.
Cook Time: 55 min.
Total Time: 60 min.


2 tbsp Olive Oil
2 Red Onion (medium, diced)
4 cloves Garlic, Minced
2 lbs ground lamb or beef
2 Carrot (medium, diced)
1/2 Red bell pepper (diced)
1 tbsp Italian Herb Seasoning
28 oz. Tomatoes, Diced (drained)
2 tbsp Coconut aminos
1/2 cup Chicken or Beef broth
1 large head of cauliflower, cut into florets
1 tsp Salt (divided)
1/2 tsp Pepper
2 tbsp Parsley (chopped)
Optional: 1 cup shredded cheese, cheddar


Preheat the oven to 350 degrees F and set aside a large casserole dish.

In a large skillet, heat oil over medium heat. Add onions, garlic and ground meat and sauté for 5 minutes or until translucent and meat is starting to brown. Add carrots and red pepper and sauté for an additional 5 minutes.

Add Italian seasoning, tomatoes, coconut aminos, and broth. Bring everything to a boil then lower the heat and simmer, uncovered, for 15 minutes.

While simmering, steam the cauliflower over boiling water in a large pot. Bring to a boil then reduce the temperature to low and simmer until the cauliflower is steamed through.

Drain the cauliflower. Begin pureeing the cauliflower with an immersion blender, until smooth and fluffy. Add ½ teaspoon of salt and pepper and mix to combine.

Pour the ground beef into the bottom of the baking dish. Add the mashed cauliflower and spread evenly on top of the beef mixture. Season with the remaining salt and pepper. Top with optional cheese.

Bake for 30 minutes. Garnish with fresh parsley and serve.

Staple Subs

Alternate frozen vegetables can be added in with the beef mixture. Cauliflower mash can be exchanged for sweet potato, or regular potato mash.

Calories: 420
Fat: 17g
Carb: 6g
Fiber: 2g
Protein: 22g