This Ground Turkey Shepherd’s Pie with Cauliflower Mash is pure comfort food — just lightened up! It’s warm, filling, and super satisfying without feeling heavy.
The creamy cauliflower mash on top is buttery and smooth, and the ground turkey filling is packed with flavor from garlic, herbs, and tender veggies.
I’ve made this so many times when I want something hearty but still wholesome.
It’s a great recipe to add to your regular dinner rotation!
Why I Love This Recipe
This is my go-to when I want something cozy and filling, but still feel good after eating it. It’s one of those recipes you can make ahead, reheat well, and it even gets better the next day.
- It’s lighter than traditional shepherd’s pie but just as comforting
- The cauliflower mash is smooth and buttery — you won’t miss the potatoes
- Packed with veggies and lean protein
- Easy to meal prep or freeze
- Comes together in one dish with minimal cleanup
What You’ll Need
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 1 pound lean ground turkey
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 tablespoon tomato paste
- 1 tablespoon Worcestershire sauce
- 1 cup frozen peas and carrots
- 1 tablespoon all-purpose flour
- ½ cup low-sodium chicken broth
For the cauliflower mash:
- 1 large head cauliflower, cut into florets
- 2 tablespoons unsalted butter
- ¼ cup milk (or dairy-free alternative)
- ½ teaspoon salt
- ¼ teaspoon garlic powder
Topping:
- Fresh parsley, chopped (optional)
Pro Tips
- Sauté the turkey until slightly browned for extra flavor
- Steam cauliflower until very soft for the creamiest mash
- Use a blender or food processor for ultra-smooth mash
- Don’t skip the flour — it helps the turkey filling thicken properly
- Let it rest 5–10 minutes before serving to hold together better
Tools Required
- Large skillet
- Saucepan or pot with steamer basket
- Potato masher or food processor
- Large spoon
- Baking dish (8×8 or similar)
- Cutting board and knife
Substitutions and Variations
- Swap turkey for ground chicken or beef
- Use mashed potatoes instead of cauliflower mash
- Add corn or green beans to the filling
- Make it dairy-free with vegan butter and almond milk
Make Ahead Tips
- Make the filling and mash a day in advance
- Assemble and refrigerate up to 2 days before baking
- Freeze the whole dish before baking for up to 2 months
Servings and Time
Makes: 4 servings
Total Time: 45 minutes
Macros (Per Serving)
- Calories: 330
- Protein: 28g
- Carbs: 18g
- Fat: 17g
- Fiber: 5g
Why This Recipe Works (Quick Science)
Cauliflower is naturally creamy when steamed and mashed, making it a perfect lower-carb alternative to potatoes. Ground turkey brings lean protein with fewer saturated fats than beef. Adding a little flour thickens the turkey mixture to create that classic shepherd’s pie texture without needing cream or heavy sauces.
Common Mistakes
- Not steaming the cauliflower long enough — it needs to be very soft
- Skipping the tomato paste — it adds rich umami flavor
- Forgetting to season each layer — don’t be shy with the salt and herbs
- Using too much broth — it can make the filling runny
What to Serve With
- A side salad with lemon vinaigrette
- Roasted green beans or asparagus
- Crusty bread if you want something extra
FAQ
Can I freeze leftovers?
Yes! Let it cool completely, then wrap tightly and freeze for up to 2 months.
Can I make this dairy-free?
Absolutely. Use vegan butter and any plant-based milk.
Do I need a food processor for the mash?
No, a potato masher works fine if you steam the cauliflower really well.
Is this keto-friendly?
It’s lower in carbs, but not fully keto due to the carrots and peas.
Recipe and Instructions
Step 1: Cook the Cauliflower
In a large pot, steam 1 large head cauliflower florets for 10–12 minutes until fork-tender.
Step 2: Make the Cauliflower Mash
Transfer the steamed cauliflower to a large bowl. Add 2 tablespoons unsalted butter, ¼ cup milk, ½ teaspoon salt, and ¼ teaspoon garlic powder. Mash until smooth.
Step 3: Cook the Aromatics
In a large skillet, heat 1 tablespoon olive oil over medium heat. Add 1 small diced yellow onion and 2 cloves minced garlic. Sauté until soft, about 3 minutes.
Step 4: Brown the Turkey
Add 1 pound lean ground turkey, 1 teaspoon salt, ½ teaspoon black pepper, 1 teaspoon dried thyme, and 1 teaspoon dried rosemary. Cook until browned, breaking it apart with a spoon.
Step 5: Add Flavor
Stir in 1 tablespoon tomato paste and 1 tablespoon Worcestershire sauce. Mix well and cook for 1 minute to deepen the flavor.
Step 6: Thicken the Filling
Sprinkle in 1 tablespoon all-purpose flour, stir to coat, then slowly pour in ½ cup low-sodium chicken broth. Stir and let simmer for 2–3 minutes until thickened.
Step 7: Add the Veggies
Stir in 1 cup frozen peas and carrots. Cook for another 2 minutes until heated through.
Step 8: Assemble the Pie
Pour the turkey mixture into an 8×8 baking dish. Spread the cauliflower mash evenly on top.
Step 9: Bake
Bake at 400°F (200°C) for 15–20 minutes until hot and the top is lightly golden.
Step 10: Serve
Let it rest for 5 minutes. Spoon into bowls and garnish with chopped fresh parsley if desired.
Leftovers and Storage
- Store in the fridge for up to 4 days
- Reheat in microwave or oven until hot
- Freeze individual portions for easy lunches
Conclusion
This Ground Turkey Shepherd’s Pie with Cauliflower Mash is everything you want in a cozy meal — hearty, flavorful, and lighter than the original. It’s the kind of dish that brings everyone to the table and makes them go back for seconds. If you try it, I’d love to hear how it turned out for you! Leave a comment or any questions below — happy cooking!