Lectin-Free Shepherd's Pie

Lectin-Free Shepherd’s Pie

Shepherd’s pie is the mother of all comfort foods. With its thick layer of buttery, sour cream-laden mashed potatoes, topped with bubbly cheese, it’s no wonder why. The trouble is that your pants aren’t too comfortable after a meal like that. So, we lightened it up with a Lectin-Free Shepherd’s Pie recipe that won’t result in screaming seams.

We’re replacing potatoes with garlicky whipped cauliflower that’s rich and satisfying, thanks to nutritional yeast and a bit of parmesan cheese. This is a great freezer meal you can make ahead of time and it’s fantastic as leftovers.

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Lectin-Free Shepherd's Pie

Lectin-Free Shepherd’s Pie

All the rich flavor of this comfort food favorite without the guilt.

  • Total Time: 50 minutes
  • Yield: 810 servings 1x


  • 11 1/2 pounds lean ground turkey
  • 23 large heads of cauliflower, chopped into uniform pieces (depending on desired thickness of cauliflower layer)
  • 3 large carrots, cut into bite-sized pieces
  • 2 ribs finely chopped celery
  • 2 parsnips, cut into bite-sized pieces
  • 8 ounces baby bella mushrooms, chopped
  • 1 large yellow onion, diced
  • 1 cup unsalted chicken broth or bone broth
  • 3 tbsp nutritional yeast
  • 2 tbsp extra-virgin olive oil
  • 1 tbsp Homemade Worcestershire Sauce
  • 2 tsp ghee
  • 1/2 tsp ground black pepper, divided
  • 1/2 tsp dried thyme
  • 1/2 tsp dried basil
  • 1/2 tsp salt, divided, plus extra to season to taste
  • 3/4 tsp garlic powder, divided 
  • 1/4 cup freshly grated parmesan cheese from a block, packed (not pre-grated or sawdust)


Place oven rack in middle position and preheat oven to 350 degrees F. 

For the Cauliflower

  1. While cooking the other vegetables and meat, steam or boil cauliflower until very soft. 
  2. Drain well then return to the warm pot and let sit for 5-10 minutes. 

For the Meat and Vegetables

  1. Heat a large, deep sauté pan over medium heat. Add one tablespoon of oil, mushrooms and onions, cook until mushrooms are soft, and onions caramelize. Remove from pan and set aside.
  2. To the same pan, add carrots, parsnips, celery, and the remaining tablespoon oil and sauté until vegetables begin to soften, about 10 minutes. Remove vegetables and return pan to the stovetop. Add ground turkey and cook until fully browned. Drain if necessary. 
  3. Return all vegetables to the pot with the ground turkey and season with Homemade Worcestershire Sauce, basil, thyme, half the salt and pepper, and 1/4 teaspoon garlic powder. 
  4. Add the chicken broth and stir to combine. Continue cooking until most of the broth has evaporated, then remove from heat.

Putting it Together

  1. Place the cauliflower in a food processor with ghee and blend until smooth (you may need to do this in batches, so split the ghee between them). Transfer to a large bowl and stir in nutritional yeast, cheese, and remaining garlic powder, salt, and pepper. 
  2. Transfer meat and vegetable mixture to a 9×13″ to create a level layer, then then evenly top with the mashed cauliflower mixture. 
  3. Bake at 350°F for 30 minutes (the edges will begin to brown when ready). Let stand 5 minutes before serving. 


Refrigerate leftovers 3-4 days in airtight container. 

Freeze leftovers in an airtight container up to 2 months and thaw completely before reheating. 

Make ahead, assemble and freeze before baking, then thaw overnight in refrigerator before baking.

  • Author: Fresh. Out.
  • Prep Time: 20
  • Cook Time: 30
  • Category: Dinner, Entree, Comfort Food
  • Method: Stove top and oven

Keywords: Shepherd’s pie, lectin-free, grain-free, gluten-free, whipped garlic cauliflower, low-carb, low-fat


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