Healthy Shepherd’s Pie

10 Pieces156 cals

Low carb dinner is here this St. Patrick’s Day with our Healthy Shepherd’s Pie recipe. Packed with protein, keto friendly, made with common ingredients like cauliflower, and loaded with all the right flavors!

For this one you’ll need a mixing bowl, a food processor or blender, and something to bake your healthy shepherd’s pie in. If you don’t have a food processor, here’s a link to the one we’ve been using!

Add right into your mixing bowl 1 pound of lean ground beef or turkey (anything over 90/10), 1 teaspoon of salt, 1 teaspoon of black pepper, 1 teaspoon of Italian seasoning or equivalent, and 2 large whole eggs.

Mix all of those ingredients together. I like using my hand to speed this step up.

Inside your food processor or blender add 1 large yellow onion, 1/2 large red onion, and 6 cloves of garlic or 3 teaspoons of minced garlic.

Process or blend those together for a few seconds.

Shepherd’s Pie Mix

Take out a stovetop pan, turn your burner on medium heat, and add in 1 tablespoon of olive oil.

Pour in the vegetable mix that you just made once it heats up and let it cook over medium heat for around 10 minutes. Make sure to keep it moving as it cooks!

Continue by adding in your ground meat mix and cooking that until your meat has browned. You’ll want to occasionally mix everything around to that it doesn’t burn while browning it.

Optionally add in some chili sauce to give it a kick and/or anything else you want to add for flavor.

Mix in 16 ounces of frozen mixed vegetables and continue cooking for 5-10 minutes or until most of the juice is gone.

Take out a baking dish and pour your mix in as the first layer. The size baking dish you use is completely up to you and how thick you want your healthy shepherd’s pie pieces. Keep in mind that the thicker your pie is, the longer it’ll take to cook.

Cauliflower Mashed Potatoes

For the low carb mashed potato top layer you’re going to need 1 or 2 heads of cauliflower (I used 600g total).

Remove the leaves from your cauliflower heads and boil it on the stovetop until it starts to split apart with a fork.

Put your cooked cauliflower into your food processor with 1 table of butter or butter substitute. Process those until they look like cauliflower mashed potatoes.

Evenly distribute your potatoes as the top layer over your beef layer and sprinkle a little Italian seasoning on top.

Put your healthy shepherd’s pie into the oven on 400F/204C for 25-30 minutes. Once your edges start to brown it should be done.

Wash this recipe down with a Protein Shamrock Shake!

Healthy Shepherd’s Pie Recipe

Healthy Shepherd’s Pie

Make your own Healthy Shepherd's Pie with cauliflower mashed potatoes! This high protein dinner recipe is delicious and simple to make.
5 from 1 vote
Print Pin Rate Save Recipe
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Course: Main Course
Cuisine: American
Keyword: cauliflower, easy, healthy shepherd’s pie, shepherd’s pie
Servings: 10 Pieces
Calories: 156kcal
Cost: $7

The Protein Chef is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.


  • 1 Pound Ground Beef - Lean (or Ground Turkey)
  • 1 Teaspoon Salt
  • 1 Teaspoon Black Pepper
  • 1 Teaspoon Italian Seasoning
  • 2 Large Whole Eggs
  • 1 Large Yellow Onion
  • ½ Large Red Onion
  • 6 Cloves Garlic - or 3 Teaspoons Minced Garlic
  • 1 Tablespoon Olive Oil
  • 16 Ounces Mixed Vegetables
  • 2 Heads Cauliflower
  • 1 Tablespoon Butter
  • 1-2 Tablespoons Chili Sauce - Sriracha *Optional


  • Mix together your Ground Beef, Eggs, Salt, Black Pepper, and Italian Seasoning
  • Process or blend together your Onions and Garlic
  • Add your Olive Oil to a large stovetop pan and turn your burner on Medium heat
  • Cook your Onion mix for around 5-10 minutes
  • Add in your Ground Beef mix and cook that until browned
  • Once browned add in your Mixed Vegetables and Sriracha
  • Cook for 5-10 minutes or until your juice is gone
  • Place your mix into a baking dish
  • Cook your Cauliflower
  • Process or blend it with your Butter until it looks like mashed potatoes
  • Evenly distribute that on top of your meat layer in the baking dish
  • Add whatever you want to the top of it (Italian Seasoning)
  • Cook in on 400F/204C for 25-30 minutes



Calories in the whole recipe:
  • Calories: 1563
  • Fat: 67g
  • Saturated Fat: 27g
  • Sodium: 1296mg
  • Carbs: 108g
  • Fiber: 32g
  • Sugar: 42g
  • Protein: 132g


Calories: 156kcal | Carbohydrates: 10.8g | Protein: 13.2g | Fat: 6.7g | Saturated Fat: 2.7g | Sodium: 129.6mg | Fiber: 3.2g | Sugar: 4.2g


  1. Chris on February 28, 2022 at 6:45 am


    It’s not SHEPHERD’S pie, considering it has beef instead of lamb….it’s COTTAGE Pie!! 😉

  2. Rachel on September 9, 2014 at 12:00 am

    Many thanks .I’m looking for high protein recipes and low GI Diabetic friendly if possible

  3. Rachel on September 9, 2014 at 12:00 am

    Great recipe and very creative indeed. I am looking for whey protein recipes for my son.Any ideas and many thanks.

  4. Anthony on August 5, 2014 at 12:00 am

    Awesome – can’t wait to make this!! What size baking dish are you using for this particular recipe??

    Thanks, man!

    • Derek Howes on August 5, 2014 at 12:00 am

      Thanks Anthony! It’s a 15×10!

      • Anthony on August 5, 2014 at 12:00 am

        Wow, thanks for the quick reply! I have a 13×9, so hopefully that will be big enough. Might have to pile it up a little higher 🙂

        One more question if you don’t mind – do you have any approximate estimate for the weight of the onions? I don’t want to use too much or too little, but I’m sure as you know, the size of a “large” onion is very subjective. Might just have to wing it!

        Thanks again,

  5. Jackie on July 17, 2014 at 12:00 am

    That was great! Made it for dinner tonight and everybody loved it! Can’t wait to try the slow cooker chicken pot pie !

  6. Evan Nicolls on January 5, 2014 at 12:00 am

    Just a heads up- the eggs used for the shepherds pie recipe are not included in the ingredient list for the recipe, but are mentioned in the directions. I am making this recipe right now and was confused. I thought this might be good to let you know. I made the quiona chicken parm and it was delicious! I am sure this will be great as well. Keep up the good work.

    • Derek Howes on January 9, 2014 at 12:00 am

      Fixed! Thanks a lot Evan. I appreciate that!

Leave a Comment

Recipe Rating

Meal Prep

Read these