Paleo Shepherd’s Pie

How shall I describe this pie? It has a rich, satisfying flavor that is zesty with “cheese” and garlic crust. It is chock full of vegetables in a luscious meat gravy. Shepherd’s Pie is a traditional Irish meat pie with mashed potatoes. It became popular around 1880 when potatoes, a New World food, were first accepted.

I love garlic mashed potatoes with cheese! But potatoes are high in carbs, low in nutrients, and part of the nightshade family, a common allergen. So instead of potatoes, this Paleo recipe uses mashed cauliflower. While loaded with healthy nutrients, I find cauliflower quite bland, so I added garlic and “Paleo Cheese” to make it extra tasty. It worked! This pie is absolutely luscious and I couldn’t stop eating it! It is also 100% Paleo and dairy-free. You’ll need a good food processor, at least 11 cup size. Paleo Shepherd’s Pie is delicious as leftovers, keeps in the refrigerator for 5 days, and freezes well. Makes one 9 x 13 inch pan. Serves 8.

Paleo Shepherd’s Pie



  • 2 large cauliflowers, cut into small florets and steamed
  • For the Filling:
  • 3 tablespoons olive oil
  • 1 1/2 large onions, diced
  • 2 cloves garlic, diced or pressed
  • 1 1/2 pounds organic grass-fed ground meat. (I used beef. You could also use lamb, buffalo, turkey or chicken)
  • 3 carrots, sliced
  • 2 stalks celery, diced
  • 2 tablespoons arrowroot powder
  • 1 - 2 cups mushrooms, sliced
  • 1/2 to 1 teaspoon unprocessed salt to taste
  • 1/2 to 1 teaspoon freshly ground black pepper to taste
  • 1 1/2 cups peas, fresh or frozen
  • 1/2 cup herbs, chopped (fresh parsley, cilantro or basil)
  • 1 teaspoon rosemary
  • 1 teaspoon thyme
  • 1/2 to 1 cup broth (or water plus 2 organic bouillon cubes)
  • For the Mashed Cauliflower with "Paleo Cheese":
  • 1 clove garlic, crushed
  • 2 teaspoons Nutritional Yeast (cheesy flavor)
  • 2 tablespoons lemon juice
  • 1/4 cup Coconut Butter
  • 2 eggs, pasture-raised organic. (See All About Eggs.)


  1. Preheat the oven to 350 degrees.
  2. Steam the cauliflower until soft. Remove it from the pan to allow it to cool.
  3. For the Filling:
  4. In a very large skillet, add oil. Saute onions and garlic for 10 minutes.
  5. Add the ground meat next and brown over medium heat about 10 minutes. (If your skillet is full, get out a second skillet. Add a few tablespoons of olive oil to saute the vegetables:
  6. Add carrots and celery and saute 10 minutes. Sprinkle them with arrowroot powder and stir it in.
  7. Add mushrooms and saute briefly until they begin to soften. Add salt and pepper to taste.
  8. Add peas and chopped herbs. Add rosemary and thyme.
  9. Add water or broth. Bring to a boil and turn down to a low simmer. Stir occasionally while you prepare the mashed cauliflower.
  10. For the Mashed Cauliflower with "Paleo Cheese":
  11. Put all the cauliflower into a food processor, and press it in well. Add garlic, nutritional yeast, lemon juice and coconut butter. Mix well until cauliflower is liquefied and smooth. You may need to remove the lid and stir several times. Then process again so the cauliflower is well mashed.
  12. Whisk eggs in a small bowl. Add them to the food processor. Mix well.
  13. Assemble and Bake:
  14. Pour the meat and vegetable filling into a 9 x 13 baking pan and spread flat. Gently distribute the mashed cauliflower on top. Spread it smooth to cover the filling completely.You can even make designs in the top with a fork so it browns nicely.
  15. Bake for 45 minutes. Then remove from the oven and enjoy!

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