Shepherd\’s Pie

  • Servings : 5
  • Prep Time : 0m
  • Cook Time : 5m
  • Ready In : 0m

Put chopped cauliflower and parsnips in a large pan of water and boil until both are soft (like you would when you’re making mashed potatoes).

Meanwhile, preheat the oven to 400 deg. Warm the olive oil in a large pan over medium heat, add ground meat and cook until browned nicely.

When meat is brown, add fresh herbs. Stir for a minute or so, then add onions and carrots. Stir and let cook for 2-3 minutes or until onions start to get soft. The goal is to reach a minced consistency.

When parsnips and cauliflower are soft, place in colander and leave in sink or over pan to drain thoroughly.

Add aminos (or sauce) and stir, then tomato puree, stir until well combined. Splash a few good glugs of red wine (maybe 1/3-1/2 cup?) and let sweat for 3-4 minutes. Add chicken stock, stir. Turn heat down to low and let sit while you finish the mash.

Put parsnip and cauliflower mixture in a blender, food processor, or large bowl. Add butter, milk, salt, pepper, and garlic. Blend until light and fluffy.

Fill large pie pan or casserole dish with meat mixture, about 2″ high (we usually have more than fits in our pan, so I make two small “to go” ones with the extra). Cover meat with mash (about 1″ thick, usually) and smooth nicely. Sprinkle a generous amount of grated parmesan on top (optional).

Put in 400* oven for 18-20 minutes or until top is golden brown and a savory delicious comfort food smell fills the room.


  • Filling: 2 pounds ground beef (or lamb)
  • 2 Tbsp EV Olive Oil (or Coconut Oil)
  • 1 Tbsp Fresh minced Rosemary, 1 Tbsp Fresh minced Thyme, 1 carrot - grated or minced, 1 onion - grated or minced
  • 1.5 Tbsps Coconut Aminos or Worcestershire Sauce, 1 small can tomato paste, 1/2 c Red Wine, 1/4 c Chicken Stock
  • Cauliflower Mash: 1 head cauliflower, cut into small pieces
  • 2 parsnips, cubed
  • 3 Tbsps coconut butter, 1/4 c coconut milk
  • 2 tsp granulated garlic
  • salt & pepper, to taste
  • Parmesan cheese, grated (optional)


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Recipe Comments

Comments (9)

  1. posted by Jolene M on March 27, 2012

    I used almond milk instead of coconut milk, didn’t use red wine and I used ground turkey instead and turned out good, it was really good! Like a sloppy Joe with mashed cauliflower! Filled us up.

  2. posted by MommaKelso on April 10, 2012

    Didn’t use red wine either, and used Bragg’s Liquid aminos instead of Coconut Aminos or Worcestershire Sauce. turned out great and kids loved it too!

  3. posted by Happy Sunshine on August 26, 2012

    followed recipe exactly. Awesome. Put it in a corningware 2.8 liter casserole dish.

  4. posted by cherim22 on October 13, 2012

    Made recipe as is. Turned out well.
    Used a 9×13″ Pyrex, fit perfectly.

  5. posted by peaches84 on October 23, 2012

    Parsnip and cauliflower mash was delish! Loved this dish. Added a bit of chilli to give it some kick as well.

  6. posted by cancer on July 13, 2013

    Attractive section of content. I just stumbled upon your weblog and in accession capital to claim that I acquire actually enjoyed account your blog posts. Any way I will be subscribing to your augment and even I success you get admission to consistently fast.

  7. posted by lkasperowicz on September 30, 2013

    Delicious and kid-friendly too! Love it!

  8. posted by chefcammi on October 5, 2013

    Sub for coconut butter??

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