Shepherds Pie with Mashed Cauliflower

Steph Wagner

October 14, 2014

Back to School Special!

$25 to BariBox, with purchase of 12 month membership*

See Details

*new customers only

Shepherds Pie with Mashed Cauliflower


Shepherds Pie with Mashed Cauliflower // Bariatric Cooking // Food Coach Me

Bariatric Friendly classic Fall dinner without the carbs! Shepherds Pie using Creamy Mashed Cauliflower

One of my very favorite meals growing up was Shepherds Pie. Comfort food at it’s finest if you ask me.

After having such success with Creamy Mashed Cauliflower in our house, it dawned on me that I no longer had a reason not to make Shepherds Pie!

When Mr. W told me it reminded him of meatloaf…I realized he was right. And that’s what I loved about it. It has all the warm and savory flavors of Fall in the meat mixture and the creamy comfort feels with the mashed cauliflower. Without the potatoes, this recipe comes way down in carbohydrates making it much more bariatric friendly!

This meal is perfect for weight-loss surgery patients. Enjoy the flavors of a classic meal without the carbs that can slow down your weight-loss after Gastric Sleeve, Gastric Bypass or Gastric Lapband® surgery!!!

Cooking equipment needed: skillet that can stand the heat of the oven.

More recipes using cauliflower instead of rice or potatoes

There are certainly some great tricks that can be made when it comes to substituting recipes for pasta or rice. I love recipes that use riced cauliflower, especially now that you can buy it in the freezer section! I buy frozen riced cauliflower in bulk from Costco and keep it on hand.

(P.S. members have access to my bariatric shopping guide to Costco!)

Other great vegetables include zucchini and peppers. Stuffed peppers or pepper nachos or zucchini boats or noodles. The flavor is in the meat and the veggie provides the texture! Keeping variety in your foods helps to keep you on track from slipping into those old “go to” carb sources.

Bariatric Meals on a Budget: Mexican Stuffed Peppers with Cauliflower Rice Bariatric Meals on a Budget: Shrimp and Cauliflower Grits

Shepherds Pie with Mashed Cauliflower // Bariatric Cooking // Food Coach Me

Shepherds Pie with Mashed Cauliflower

Course: Main Dish
Cuisine: American, Oven Baked
Servings: 5 servings
Calories: 209kcal
Author: Steph Wagner
Pin Recipe Print Recipe


  • 1 lb 93% lean ground beef
  • 1/2 cup diced baby carrots
  • 1 small onion, diced
  • 1/3 cup ketchup (under 8 grams sugar)
  • 1 tsp worcestershire sauce
  • 1 bag frozen steamer cauliflower
  • 1 clove garlic, minced or pressed
  • 4 triangles spreadable cheese, original or swiss flavored
  • 1/8 tsp each salt and pepper


  • Preheat oven to 400 F.
  • Heat an oven safe skillet to medium high heat. Brown lean ground beef.
  • Add diced carrots and onion to the skillet and heat for 2 minutes.
  • Add ketchup and Worcestershire sauce. Stir to combine.
  • Set to low heat while you make theMashed Cauliflower. Microwave steamed cauliflower to package instructions. Drain and place in a bowl. Add spreadable cheese triangles, garlic, salt and pepper. Use a hand blender and blend to smooth. (Can place mixture in blender if no hand blender. Use a rubber spatula to remove.)
  • Scoop the mashed cauliflower on top of the ground beef mixture in the skillet. Move to the oven and bake for 10 minutes. (If your skillet cannot go in the oven, move meat mixture to a 8x8 casserole dish and then top with mashed cauliflower.)


Serving: 3oz | Calories: 209kcal | Carbohydrates: 7g | Protein: 21g | Fat: 9g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 57mg | Sodium: 345mg | Potassium: 377mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1766IU | Vitamin C: 2mg | Calcium: 18mg | Iron: 2mg
Nutrition Facts
Shepherds Pie with Mashed Cauliflower
Amount Per Serving (3 oz)
Calories 209 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Trans Fat 1g
Cholesterol 57mg19%
Sodium 345mg15%
Potassium 377mg11%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 2g2%
Protein 21g42%
Vitamin A 1766IU35%
Vitamin C 2mg2%
Calcium 18mg2%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

4 thoughts on “Shepherds Pie with Mashed Cauliflower”

Leave a Reply

Your email address will not be published.

Recipe Rating