Healthy Shepherd’s Pie With Cauli Mash – Kayla Itsines

Healthy Shepherd’s Pie With Cauliflower Mash

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Healthy Shepherd’s Pie With Cauliflower Mash
Healthy Shepherd’s Pie With Cauliflower Mash

Okay — I have a question for you. What are your favourite dishes to eat? 

For me, some of my favourites are meals that are loaded with vegetables. I love being able to make a big, filling meal with my favourite vegetables and baking them into a comforting dish. That’s what brings me to this incredible recipe for a healthy shepherd’s pie!

I know that a hot shepherd’s pie can be just like eating your favourite comfort food — it’s warming and super filling. For some of you, it might even bring back fond memories of eating this when you were growing up. I love that food has the power to remind of us great moments in our lives!

Even though I usually made something like stuffed tomatoes with my Yiayia instead of making shepherd’s pie, I know that this is a dish so many of you love! I hope you like this healthier version. 

Healthy Shepherd’s Pie Recipe With Cauliflower Mash

Full of veggies and topped with a yummy cauliflower mash, my healthy shepherd’s pie recipe is sure to be a new family favourite!


Prep time: 10 mins
Cook time: 45 mins
Total time: 55 mins
Serves: 4
Dietary preferences: Dairy-free option


  • oil spray
  • ½ medium brown onion, diced
  • 1 medium carrot, diced
  • 6 mushrooms, chopped
  • 2 garlic cloves, crushed
  • 500g lean beef or lamb mince
  • 2 tbsp tomato paste
  • 250ml beef stock
  • 1 bay leaf
  • 2 tsp cornflour
  • 1 tsp dried rosemary 
  • sea salt and ground black pepper, to taste
  • 60g frozen peas
  • 60g frozen corn
  • 1 large head of cauliflower, cut into florets
  • 125ml of low-fat milk or non-dairy milk of choice
  • 40g parmesan cheese, grated (optional)
  • fresh rosemary sprigs, to garnish.


1. Preheat the oven to 200°C (390°F).

2. Heat a large non-stick pan over medium-high heat and spray lightly with oil spray. Add the onion, carrot, mushrooms and half of the garlic and cook for 5 minutes or until soft, stirring occasionally. Add the mince and cook for 10-15 minutes or until browned, stirring frequently with a wooden spoon to help break up the mince. 

3. Add the tomato paste, beef stock, bay leaf, cornflour and dried rosemary to the pan and stir to combine. Season with salt and pepper, if desired. Bring to the boil, then reduce heat to medium-low and simmer for 12-15 minutes or until the sauce thickens, stirring occasionally. Take the pan off the heat and stir through the frozen peas and corn. Transfer the mixture to 4 ramekins.

Cauliflower Mash Shepherd

4. Place the cauliflower in a saucepan. Add enough cold water to almost cover it and bring to the boil. Boil for 8-10 minutes or until the cauliflower is tender. Drain and return the cauliflower to the saucepan. Add the milk and remainder of the garlic and using a potato masher, mash until smooth. Add 30g of the parmesan, salt and pepper, if desired and stir to combine.

5. Spread the mash evenly over the mince and sprinkle with the remaining parmesan cheese. Bake for 15 minutes or until the top is golden brown.

6. To serve the shepherd’s pie, garnish with fresh rosemary. Enjoy!


Try this healthy shepherd’s pie recipe with cauliflower!

Swapping potato for a cauliflower mash is an easy way to eat more vegetables! For the mums — I think this recipe is a great one to try for family dinners, especially if your kids can be fussy eaters. 

Whoever you plan to share this shepherd’s pie with (totally okay if you plan to keep the leftovers all for yourself!), it is so delicious and so good for you —I’m sure you will love it. 

Love, Kayla xx

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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