A comforting, hearty, perfectly savory weekend or weeknight dinner. This shepherd’s pie with a creamy mashed cauliflower topping is simple, nourishing, and SO tasty!!

One of those meals I could eat weekly and never get tired of! It just has the perfect balance of flavor, texture, and the mashed cauliflower topping makes ie so satisfying. It’s also high in protein, and packed with nutrients from the mixed veggies and the cauliflower!

The filling is made from your fave ground meat of choice (turkey, chicken, or ground beef all work great), plus a mixture of frozen veggies. Look for the mix of peas, carrots, corn, and green beans. It’s the perfect mix for a shepherd’s pie, and I love all the color it adds to the plate!

The parmesan cauliflower mash gets SO creamy, you honestly wouldn’t even know it’s cauliflower! I am obsessed. I based it off my cacio e pepe mashed cauliflower recipe, but just cut down on the pepper for this. SO perfect.

This shepherd’s pie is:

  • Gluten free
  • Nut free
  • Soy free
  • Grain free

I have not tried making this with dairy free substitutes- for the best flavor and texture of the cauliflower I recommend keeping the recipe as written! However, you are always welcome to experiment at your own risk!!

The cauliflower topping makes for a non-starchy lower carb option to the classic potato topping on shepherd’s pie. Nothing wrong with the classic- I love it both ways! But I love making different spins on classic dishes as a way to sneak more variety of veggies in our diet!

Once you make this recipe you will be hooked! It makes the best simple, cozy, and nutrient-dense dinner! I am so excited for you all to make this. Be sure to leave a rating and review below if you give this one a try- I love hearing from you guys and which recipes you’re loving!

Enjoy! xo

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Parmesan Mashed Cauliflower Shepherd’s Pie

  • Author: Mia Swinehart
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Lunch, Dinner


Simple ground turkey (or chicken or beef) shepherd’s pie with a creamy parmesan mashed cauliflower topping!



For the mashed cauliflower topping:

  • 1 head of cauliflower, cut into florets
  • 1 tbsp butter
  • 23 cloves of garlic, minced
  • 1/3 cup plain Greek yogurt (or sub sour cream)
  • 1/4 cup low sodium vegetable broth
  • 1 cup grated parmesan
  • Salt + pepper, to taste

For the filling:

  • 1 tbsp olive oil
  • 1 yellow onion, finely diced
  • 2 cloves of garlic, minced
  • 1 lb ground turkey (can sub ground chicken or beef)
  • 1/2 tsp oregano
  • 1/4 tsp thyme
  • Salt and pepper, to taste
  • 3 tbsp tomato paste
  • 1/2 cup low sodium vegetable broth (can sub chicken or beef broth)
  • 2 cups frozen vegetable medley (with peas, corn, carrots, green beans)


  1. In a large stockpot, cover the cauliflower florets with water. Bring water to a boil and allow to boil until cauliflower is fork tender, about 10-12 minutes. Drain cauliflower and let drain for 2 minutes.
  2. Heat the same pot the cauliflower was cooked in on medium-low. Add butter and garlic; cook for about 30 seconds. Stir in the drained cauliflower, Greek yogurt, and parmesan. Season well with salt and pepper.
  3. Use an immersion blender to blend the ingredients until very smooth (alternatively you can blend in a food processor). Set aside.
  4. Preheat oven to 375°F.
  5. Make the turkey and veggie filling. Heat a large pan over medium heat with the olive oil. Add your diced onion and sauté for 3-5 minutes. Stir in garlic, then add your ground turkey, oregano, thyme, and season with salt and pepper. Cook, breaking up to crumble the meat, until no longer pink.
  6. Stir in your tomato paste; allow to cook for 3 minutes. Add the broth and allow to simmer for 5 minutes. Stir in the frozen vegetables, then remove from heat.
  7. Add your filling to a square baking dish, then spread the mashed cauliflower over the top. Bake for 20-25 minutes; option to broil at the end for a few minutes to slightly brown the cauliflower. Serve and enjoy!

Gluten Free, Lunch + Dinner, Recipes


Nov 7, 2021

Parmesan Mashed Cauliflower Shepherd’s Pie

Did you make this recipe? Be sure to tag @gatherednutrition on INstagram so I can see what you made! Leaving a rating and review on the site is a huge help too!

  1. Emma says:

    House favorite!! First time making Shepard’s pie and I’m so glad i found this recipe

  2. Shan says:

    Loved this recipe!! Would it hold up if I made it ahead and froze it?

  3. Kelsey says:

    so, SO delicious

  4. Nicole says:

    Only made the mashed cauliflower tonight. But it was sooooo good. Great flavor! Will definitely make it again and the whole dish too 🙂

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Simple. Attainable. Gathered Nutrition.