Moms Easy Cauliflower Mash Shepherd’s Pie Recipe

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Today I am sharing my Mom’s Easy Cauliflower Mash Shepherd’s Pie Recipe that she found online. Have you ever tried the frozen cauliflower rice or mashed potatoes? You are missing out if you haven’t.

If you are interested in cutting carbs, this cauliflower rice, mashed potatoes and pasta are 3 great alternatives.

You could always make your own cauliflower rice or potatoes but it’s very time consuming and for me, I have no time for that. Frozen works just fine! 

My mom has been doing a lot of cooking and last week, we found this recipe online for a healthy Shepherd’s Pie. I do not know much about Keto but I believe this recipe is Keto friendly. 

Moms Easy Cauliflower Mash Shepherd’s Pie Recipe

We have many different Shepherd’s Pie recipes that we have made over the years and this one is by far, one of the best. The cream cheese adds a nice to flavor to the cauliflower rice and the consistency is just like mashed potato.

Moms Easy Cauliflower Shepherd’s Pie

Low Carb Keto Friendly Cauliflower Shepherd’s Pie Recipe
Print Instructions
layer cauliflower shepherds pie


  • baking dish

Supply List

  • 2 10 oz. bags of frozen riced cauliflower drain any water left over after cooking
  • 2 tablespoons olive oil
  • 1.5 – 2 pounds ground beef can substitute for ground turkey
  • 1/2 cup yellow onion chopped
  • 1/2 cup celery chopped
  • 2-3 cloves garlic minced
  • 1/2 cup 1/2 and 1/2
  • 2 tablespoons tomato paste
  • 1 cup cheddar cheese shredded
  • 1 tablespoon butter
  • 4 oz. cream cheese
  • Salt & Pepper to taste
  • 1/2 teaspoon dried oregano

Instructions : Step by Step

  • Preheat oven to 350.
  • Heat oil in a skillet on the stove and cook meat, onion, celery, and garlic. Stir in tomato paste, and season with salt & pepper to taste. Add beef mixture to an oven safe casserole dish.
    Moms Cauliflower Shepherd's Pie | Cauliflower rice as mashed potatoes, cream cheese, ground beef, milk
  • Heat up cauliflower in microwave according to package instructions. Once cauliflower is cooked, add in cheeses, 1/2 and 1/2, butter, and oregano. Mix until a mashed potato consistency forms. You can always use a potato masher too if needed.
  • Spread mixture on top of meat evenly.
    layer cauliflower shepherds pie
  • Place in 350 degree oven for about 30 minutes, until top is golden brown.
    Moms Cauliflower Shepherd's Pie | Cauliflower rice as mashed potatoes, cream cheese, ground beef, milk


How to make cauliflower shepherd’s pie – great for large crowds who are looking for comfort food but still healthy eating.


Calories: 375kcal
Servings: 6 servings
Calories: 375kcal
Author: Jessica D Bruno
Cost: $20

Recipe adapted from Tasteaholics 

This shepherd’s pie recipe is perfect for someone who is healthy conscious but craving comfort food.

My gram use to make a pasta casserole with ground beef and broccoli and I think the cauliflower pasta would be a great alternative for any recipe that calls for regular pasta. 

Mashed potatoes are the yummiest food on the planet but not good for the waste line. Making a cauliflower mash alternative is just as good if not better. Something funny happens when you start eating healthier alternative foods. Your taste buds change and what you loved before, becomes too filling and isn’t as yummy anymore. 

More Shepherd’s Pie Posts

Discover various ways to reheat shepherd’s pie leftovers, along with a multitude of creative ideas, all shared right here!

Meet Jessica

What started as a hobby, Jessica’s blog now has millions of people visit yearly and while many of the projects and posts look and sound perfect, life hasn’t always been easy. Read Jessica’s story and how overcoming death, divorce and dementia was one of her biggest life lessons to date.


  1. I’ve never tried cauliflower rice before. Does it actually taste like mashed potatoes in this recipe or does it still taste like cauliflower? I know it’s really popular right now, I’ve just been afraid to try it.

    1. Brenda it’s delicious!!! It’s not like eating cauliflower as a big piece so the taste isn’t fairly minimal (not like a big piece of cauliflower) if that makes any sense! -ha. Just try it!!! 🙂

      1. Okay, it sounds good. I will definitely have to try it sometime!

  2. Juanita in OH says:

    Jessica, thank you for sharing this delightful recipe, I can hardly wait to try it. I have been eating this way since June of this year. My diabetes was out of control and I had enough of that. While in the hospital in June I couldn’t get this song out of my head…Killing Me Softly by Roberta Flack, lol. Your recipe will be made next weekend. Again, thank you for sharing and encouraging me, from the bottom of my heart.

    1. Hey Jaunita!!! Good to hear from you! I love the cauliflower rice and sounds like you do too 🙂 I hope you liked the recipe and sorry your diabetes is giving you a hard time. Tony is type 1 and has done amazing with the nutritional program that we started earlier this year. If you want to hear more about it, email me!!! We can set up a time to talk.

  3. Kate Horrell says:

    I made this last night after saying for years that I want to, OMG it was soooooo good. I had added more veggies than it called for but it was amazing.Since it is just me that I cook for I froze half of it for later. This is a keeper n will be made again. Thanks

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