This Healthy Shepherd’s Pie calls for olive oil instead of butter, extra-lean ground beef, lots of veggies, and a cauliflower mashed potato topping for a lighter twist on a classic that’s still PACKED with flavor!
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My family has deep roots in Ireland and the British Isles, so having a shepherd’s pie on the table always feels right at home. It’s true comfort in a one-dish meal, with hearty meats and veggies on the bottom and a crispy crown of mashed potatoes on top.
How this pie differs from the traditional shepherd’s pie
The shepherd’s pie of my upbringing consists of a hearty portion of meat, with vegetables playing a supporting role, and a thick topping of buttered mashed potatoes. My updated version increases the veg-to-meat ratio and calls for extra-lean ground beef, which is the leanest option at the butcher shop.
For the mashed potatoes, the recipe swaps olive oil for butter, meaning more heart-healthy fats in every bite. The sum of these swaps is a lighter dish without sacrificing flavor.
The special topping: cauliflower and mashed potatoes
Another change from the traditional shepherd’s pie is the topping: It’s a mix of cauliflower and potatoes! This means fewer carbs and calories (for those of you tracking), but more importantly, the added health benefits of cauliflower.
The recipe calls for hot or extra hot cheddar cheese, which sets the cauliflower apart and adds a nice crust as it bakes.
Suggestions and Substitutes for Shepherd’s Pie
A real shepherd’s pie is actually made with lamb, not beef (after all, shepherds herd sheep and lamb). Cottage pie is the term traditionally used for one used with beef.
Regardless of what you call it, you can make this with pretty much any type of ground beef you like, knowing that the fat content varies greatly. Ground lamb, turkey, bison, venison, and beef — or half and half of the above — are all fair game.
Nothing beats fresh veggies and shredded cheese on the spot to prepare this recipe, but if you’re short on time, here are a few shortcuts:
- Substitute frozen mixed vegetables for the carrots, celery, and peas. Use two and a half cups and add them to the dish when it directs you to add the peas.
- Use pre-shredded sharp cheddar. Take a look at the ingredients, as some brands use additives to keep the cheese from clumping. Less is more if you ask me.
- Buy wine with a screw cap. When it comes to saving time, every little bit counts. Also, fiddling with a bottle opener is not my favorite thing to do. You don’t need fancy wine for that anyway, just something dry and drinkable.
Make-Ahead Tips for a Healthy Shepherd’s Pie
There is no doubt that shepherd’s pie involves work. Luckily, there are things you can prepare ahead of time that make dinner go faster.
Cut all vegetables ahead of time, including onions, carrots, celery, and cauliflower. You can also peel and cut the potatoes, just make sure to keep them in a bowl covered with water so they don’t turn gray. Keep all prepared vegetables in the fridge until ready to cook.
The dish is also one that you can fully assemble and then store in the fridge before baking. Once assembled, allow to cool completely, wrap in plastic and refrigerate for up to two days. When it’s time to bake, transfer straight from the fridge to the oven and add an additional 10 to 15 minutes to the cooking time.
The finished dish keeps well for several days and can be easily reheated in the oven or in the microwave.
How to Freeze Healthy Shepherd’s Pie
Once the shepherd’s pie is baked, let cool completely and cover loosely with plastic wrap. Place in the freezer until fairly firm, about two hours. Then cover tightly with plastic wrap, followed by aluminum foil. Mark the date on the outside and store in the freezer for up to two months.
When ready to serve, remove the foil and plastic wrap. Use the foil you just removed to loosely cover the cake. Make sure your casserole dish can go straight from the freezer to the oven; If not, place the casserole in the oven while the oven is preheating to allow the dish to slowly heat up.
Bake the casserole for 1 hour or until the cake is quite hot. Remove the foil for the last 15 minutes to allow the top to brown.
Other ways to enjoy Shepherd’s Pie:
- Easy shepherd’s pie
- Vegetarian shepherd’s pie with carrots and mushrooms
- Instant Pot Shepherd’s Pie
Healthy Shepherd’s Pie
Usually, when you think of a meal of meat and potatoes, convenience rather than nutrition comes to mind. This recipe is good for both. It has all the comfort of a classic shepherd’s pie but works with added veggies, olive oil instead of butter, and lean beef. No one gets any wiser as it remains so tasty and satisfying.
ingredients
For the potato cauliflower topping:
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1 1/2 lb red potatoes, peeled and cut into 1 cm pieces
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1 teaspoon kosher saltplus more for salting the cooking water
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8th ounces cauliflower florets (2 heaped cups)
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2 tablespoon Extra virgin olive oil
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1/2 Cup low-fat milk
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Fresh ground black pepper, taste
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1/2 cup crushed Sharp or extra spicy Cheddar cheese (2 ounces)
For the filling:
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1 tablespoon Extra virgin olive oil
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1 big Onionrolled
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2 big carrotsrolled
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1 big celery stalkrolled
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2 big carnations garlicchopped
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1 1/2 teaspoon fresh thyme (or 1/2 teaspoon dried)
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1 lb extra lean ground beef
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1 1/2 teaspoon kosher salt, plus more if needed
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Fresh ground black peppertaste
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1 Cup fresh or frozen English peas
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3 tablespoon tomato paste
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1/2 Cup red wine (substitute chicken broth if you like)
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1/2 Cup low sodium chicken broth
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1 tablespoon Worcester sauce
method
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Preheat oven to 400°F
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Cook potatoes and cauliflower:
Place the potatoes in a medium saucepan and cover 2cm with cold water. Add enough salt to make the water taste like the sea (about 2 teaspoons). Bring to a boil over high heat.
After 3 minutes over high heat, add the cauliflower and cook for a further 4 to 6 minutes, until the vegetables are soft enough to easily push a knife through. Drain well and return to the saucepan.
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Create the creamy porridge:
Add the olive oil, milk, salt and some black peppercorns. Mash everything with a potato masher to a creamy puree. Taste and add more salt or pepper as needed.
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Cooking vegetables and meat:
Heat the olive oil in a large skillet over medium-high. Add the onion, carrots, and celery and sauté until softened, about 4 minutes.
Add garlic, thyme, beef, salt and a generous shower of freshly ground black pepper. Fry until the meat is crumbly and no longer pink. Add peas, tomato paste, wine, chicken stock and Worcestershire sauce. Adjust the heat until the liquid is simmering.
Simmer, stirring occasionally, until the liquid is slightly reduced and the flavors are lightened, about 10 minutes. Taste and add more salt if needed.
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Assemble casserole:
Transfer the meat and vegetable mixture to a casserole dish, e.g. B. an 8 inch square baking pan, a 9 inch round cake pan or a 1 to 1 1/2 quart oval casserole dish. Pour the cauliflower and mashed potatoes evenly over the beef. Scatter the cheese on top.
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Bake:
Place on a baking sheet and bake until juice is bubbling and top is lightly browned, about 25 minutes. Feel free to place briefly under a broiler to continue browning.
Remove from the oven and serve.
| nutritional information (per serving) | |
|---|---|
| 432 | calories |
| 15g | Fat |
| 39g | carbohydrates |
| 32g | protein |
