Beef and Cauliflower Pie

132 Reviews
93% would make this recipe again

Ground beef, onions, mushrooms, and peas, covered with mashed cauliflower, and baked until golden.

A low-carb variation of the classic Shepherd's Pie, where the potatoes are replaced with cauliflower.

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Ingredients

??? cauliflower, cut into florets ???
??? onions, finely chopped ???
??? button (white) mushrooms, thinly sliced ???
??? olive oil ???
??? ground beef, lean ???
??? canned tomatoes (diced) ???
??? tomato paste ???
??? Worcestershire sauce ???
??? beef broth ???
??? frozen peas ???
??? milk, partly skimmed, 2% ???
??? butter, unsalted ???
??? ground pepper to taste [optional] ???
??? salt [optional] ???

Before you start

For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; cut the cauliflower into florets then boil them 10-15 min until they are very tender. Drain them well and set aside.
  3. Heat the oil in a pan over medium-high heat. Add the ground meat and sear it until it looses its red colour, about 4-5 min, then break it up with a fork. In order to brown the meat, it is important not to stir it at the beginning, otherwise it will release its juices and will «boil» rather than brown.
  4. When the meat is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the diced tomatoes, mushrooms, tomato paste, Worcestershire sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and transfer the contents to one large baking dish, or distribute it into individual baking dishes.
  5. Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the beef mixture, then gently spread it with a spoon to cover evenly.
  6. Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.

Observations

The pies can be frozen right after having been covered with the mashed cauliflower and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 205°C/400°F.

Nutrition Facts Table

per 1 serving (450 g)

Amount

% Daily Value

Calories

330

Fat

18 g

27 %

Saturated 7.1 g
+ Trans 0.2 g

37 %

Cholesterol

60 mg

Sodium

280 mg

12 %

Carbohydrate

20 g

7 %

Fibre

7 g

28 %

Sugars

10 g

Net Carbs

13 g

Protein

25 g

Vitamin A

35 %

Vitamin C

150 %

Calcium

10 %

Iron

24 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K, Zinc
Good source of  :
Copper, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin D
Source of  :
Calcium, Vitamin E
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Milk and Alternatives 0
Meat and Alternatives 2
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

132 Reviews (126 with rating only) 93% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
april 10, 2010 | I would make this recipe again

This recipe was enough for three people - I made it for the first time and it was delicious! Juicy and fills you up just right. Less heavy than a sheppard's pie, but just as filling :) I added 1/2 can of diced tomatoes rather than 1/2 cup, and I find that it added a nice touch of added moisture to the casserole.

Useful 0
august 18, 2011 | I would make this recipe again

This is a great one, Simple easy to make. I was expecting the cauliflower to have been overpowering but not so.

Useful 1
Kasha
february 16, 2017 | I would make this recipe again

I was very septic of cauliflower on top, but it is very good. I did add just a little of bit of cheese on top and had it au gratin. Hubby loved it.

Useful 2

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