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+ servings

Dude Diet Shepherd’s Pie: (Serves 4)

Author - Serena Wolf
Prep Time: 15 minutes
Cook Time: 30 minutes
Yields: 4 servings


  • 12 oz ground white turkey
  • 1 tbsp olive oil
  • 1 small yellow onion minced
  • 1 large carrot finely chopped
  • ½ cup green beans finely chopped
  • 1 garlic clove minced
  • ½ cup frozen green peas
  • 1 tbsp tomato paste
  • 1 tbsp low sodium soy sauce
  • 1 tbsp Worcestershire sauce
  • ½ tsp smoked paprika
  • 1 cup vegetable stock
  • Pinch of cayenne pepper optional
  • For the cauliflower topping:
  • 1 head cauliflower florets
  • 1 quart skim milk
  • salt
  • white pepper
  • 1 tbsp grated parmesan cheese


For the cauliflower puree:

  • Put the cauliflower and milk in a medium-sized pot. Bring to a simmer. Simmer covered for about 15 minutes until the cauliflower is very tender.
  • Strain the cauliflower, reserving the cooking liquid.
  • Puree the cauliflower with ¼ cup of the cooking liquid in a blender or food processer until smooth. (Obviously, you can add a little more cooking liquid if necessary.)
  • Pour the puree into a bowl and season with salt and white pepper to taste.

For the filling:

  • *Pre-heat the oven to 375 degrees.
  • While your cauliflower is simmering, heat 1 tbsp olive oil in a large cast iron skillet. Add the onions, carrot, green beans and garlic. Sauté for 5 minutes until the vegetables are tender. Add the frozen peas and cook for 1 more minute.
  • Add the ground turkey to the vegetables. Cook for about 5 minutes, breaking up the meat with a spatula, until the turkey is no longer pink.
  • Mix the tomato paste into the turkey and vegetables and allow it to cook for 1 minute before adding the soy sauce, Worcestershire sauce, paprika, and vegetable stock. Allow it to simmer for 5 minutes.
  • Divide the turkey mixture among 4 medium-size (12-16 oz) ramekins or oven safe bowls. If you don’t have ramekins, it’s not the end of the world. You can make one large pie in a baking dish.
  • Top each ramekin with the cauliflower puree and sprinkle with about ½ tsp grated parmesan cheese.
  • (If using ramekins place them on a baking sheet before putting them in the oven.)
  • Bake your shepherd’s pie(s) for 15 minutes. (If you are making one large pie, bake it for 25 minutes). Serve hot.