Healthy Shepherd’s Pie Recipe

Introduction

This Healthy Shepherd’s Pie is a comforting and nutritious twist on the classic dish, featuring a creamy cauliflower and potato topping over a flavorful ground turkey and vegetable filling. It’s perfect for a satisfying weeknight meal that’s both hearty and wholesome.

Ingredients

• 1 ½ cups russet potatoes (peeled and chopped)
• 1 ½ cups cauliflower florets
• ½ cup grated parmesan cheese
• 1 tablespoon olive oil (for mash)
• ¼ teaspoon garlic powder
• ¼ teaspoon black pepper
• ¼ teaspoon salt
• ½ cup chicken broth (low or no salt)
• 1 tablespoon olive oil (for turkey)
• 1 lb ground turkey
• 1 cup diced onion
• 1 tablespoon minced garlic (about 2 garlic cloves)
• ½ cup diced carrots
• ¼ teaspoon salt (for filling)
• ½ teaspoon black pepper
• ½ teaspoon dried rosemary
• ½ teaspoon dried thyme
• ½ cup low sodium chicken stock
• 1 tablespoon tomato paste
• 1 cup peas
• 1 cup corn

Instructions

1. Step 1: Preheat your oven to 350°F (175°C) and grease an 8×8 inch casserole dish (a 9×13 inch dish works as well).
2. Step 2: Bring a large pot of water to a boil. Add the peeled and chopped potatoes and cauliflower florets, boiling for about 10 minutes or until soft.
3. Step 3: While the vegetables cook, heat 1 tablespoon olive oil in a pan over medium heat. Brown the ground turkey for 5 minutes, then add diced onion, minced garlic, and diced carrots. Cook another 5 minutes until the turkey is fully cooked.
4. Step 4: Stir in salt, black pepper, dried rosemary, dried thyme, chicken stock, tomato paste, peas, and corn into the turkey mixture. Mix well and let it simmer briefly to combine flavors.
5. Step 5: Drain the cooked potatoes and cauliflower thoroughly.
6. Step 6: In a large bowl, mash the drained potatoes and cauliflower together. Add 1 tablespoon olive oil, garlic powder, black pepper, salt, chicken broth, and grated parmesan cheese. Mix until smooth and creamy. A hand or stand mixer can help achieve a fluffy texture.
7. Step 7: Spread the turkey and vegetable filling evenly in the prepared casserole dish. Top it with the mashed cauliflower and potato mixture, smoothing the surface with a spatula.
8. Step 8: Bake in the preheated oven for 30 minutes, or until the topping turns golden brown. Serve warm and enjoy your healthy shepherd’s pie!

Tips & Variations

• For extra flavor, add a splash of Worcestershire sauce or a teaspoon of smoked paprika to the turkey mixture.
• Use sweet potatoes instead of russet potatoes for a slightly sweeter and more colorful topping.
• Replace ground turkey with lean ground beef or lamb for a more traditional taste.
• If you prefer a creamier mash, add a splash of milk or cream while mashing the cauliflower and potatoes.
• Frozen peas and corn work well, but fresh vegetables can add a brighter flavor if available.

Storage

Store leftover shepherd’s pie in an airtight container in the refrigerator for up to 3 days. To reheat, cover with foil and warm in a 350°F oven until heated through, about 15–20 minutes. You can also microwave individual portions but be sure to cover to retain moisture.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this recipe vegetarian?

Yes, you can substitute the ground turkey with a plant-based meat alternative or use cooked lentils for a vegetarian version. Adjust seasonings as needed.

Is this dish freezer-friendly?

Absolutely! Allow the pie to cool completely, then wrap it tightly with foil or plastic wrap and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

Healthy Shepherd’s Pie Recipe

Print Recipe

★★★★★

4.8 from 61 reviews

This Healthy Shepherd’s Pie is a nutritious twist on the classic comfort dish, using ground turkey and a cauliflower-potato mash topping. Packed with vegetables and seasoned with herbs, this recipe offers a balanced meal that’s both flavorful and lower in carbs.

• Author: Cleo
• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Yield: 6 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: American
• Diet: Low Fat

Ingredients

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Vegetable Mash

• 1 ½ cups russet potatoes (peeled and chopped)
• 1 ½ cups cauliflower florets
• ½ cup grated parmesan cheese
• 1 tablespoon olive oil
• ¼ teaspoon garlic powder
• ¼ teaspoon black pepper
• ¼ teaspoon salt
• ½ cup chicken broth (low or no salt)

Ground Turkey Filling

• 1 tablespoon olive oil
• 1 lb ground turkey
• 1 cup diced onion
• 1 tablespoon minced garlic (about 2 garlic cloves)
• ½ cup diced carrots
• ¼ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon dried rosemary
• ½ teaspoon dried thyme
• ½ cup low sodium chicken stock
• 1 tablespoon tomato paste
• 1 cup peas
• 1 cup corn

Instructions

1. Prepare oven and dish: Preheat your oven to 350°F (175°C) and grease an 8×8 inch casserole dish (a 9×13 inch dish also works).
2. Cook potatoes and cauliflower: Bring a large pot of water to a boil on the stove. Add the peeled and chopped potatoes along with the cauliflower florets and boil for about 10 minutes until both are soft and tender.
3. Cook ground turkey and vegetables: While the potatoes and cauliflower cook, heat 1 tablespoon olive oil in a pan over medium heat. Brown the ground turkey for about 5 minutes. Then add diced onions, minced garlic, and diced carrots, cooking for another 5 minutes until the turkey is fully cooked and vegetables are softened.
4. Add seasoning and liquids to turkey mixture: Stir in salt, pepper, dried rosemary, dried thyme, chicken broth, tomato paste, and frozen peas and corn into the turkey-vegetable mixture. Mix well to combine and let simmer briefly to meld flavors.
5. Drain and mash vegetables: Drain the cooked potatoes and cauliflower thoroughly. In a large mixing bowl, mash them together with olive oil, garlic powder, black pepper, salt, chicken broth, and grated parmesan cheese. Use a stand mixer or hand mixer for smooth, creamy texture.
6. Assemble the casserole: Layer the turkey and vegetable filling in the greased casserole dish. Spread the cauliflower and potato mash evenly on top using a spatula and smooth out the surface.
7. Bake the shepherd’s pie: Place the casserole in the preheated oven and bake for 30 minutes, or until the topping is golden brown and the filling is bubbly.
8. Serve and enjoy: Remove the dish from the oven and let it cool slightly before serving. Enjoy this hearty, healthy shepherd’s pie as a comforting meal.

Notes

• You can substitute ground turkey with lean ground beef or chicken if preferred.
• For a richer flavor, use homemade chicken broth if available.
• Feel free to add other vegetables like mushrooms or bell peppers to the filling.
• Leftovers can be refrigerated for up to 3 days and reheated in the oven.
• Use low sodium chicken broth and stock to keep the dish heart-healthy.

Keywords: Healthy Shepherd’s Pie, Ground Turkey Shepherd’s Pie, Cauliflower Potato Mash, Low Fat Comfort Food, Low Sodium Recipe