Veggie Shepherd’s Pie

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Shepherd’s pie is a classic comfort dish that is rarely thought of as a health food, and even less as a vegetarian dish, but this recipe changes that. This healthy pie recipe is entirely vegetarian, and to top it off, is made with creamy mashed cauliflower instead of potatoes for a lower carb option that is perfect when you’re looking for something filling and satisfying. If you think you’ll miss the meat and potatoes, this is one of those veggie pies that will surprise you. You can adjust the vegetables to your liking, and you can bake this in either a casserole dish or individual ramekins for a party if you’d like. Either way, it’s impressive, healthy, and delicious!

Also, try our other tasty Vegetarian Options.

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Veggie Shepherd's Pie

Shephard's pie is officially a healthy-eating comfort food with this skinnied-up recipe.
Yield 6 people
Serving Size 1 cup
Course Dinner
Cuisine Universal
Author SkinnyMs.

Ingredients

  • 1 head of cauliflower chopped
  • 1/2 cup Greek yogurt low-fat
  • 1 tablespoon pure butter
  • 1 tablespoon olive oil
  • 12 ounces veggie soy crumbles package such as those from MorningStar Farms or Boca
  • 1/3 cup ketchup recipe for Homemade Ketchup
  • 1 onion medium, diced
  • 1 1/2 cup frozen peas and carrots
  • 1 cup vegetable broth low-sodium
  • 1 tablespoon cornstarch
  • sea salt to taste
  • black pepper fresh ground, to taste

Instructions

  • Preheat oven to 400 degrees.
  • Lay the cauliflower on a parchment-lined baking sheet. Spray lightly with cooking spray. Roast for 15-20 minutes until cauliflower is tender, but not mushy.
  • Transfer cauliflower to the bowl of a food processor and add the yogurt and butter. Season with salt and pepper, and process until smooth and creamy.
  • Heat a skillet over medium-high heat and add the olive oil. Add the veggie crumbles and cook until browned. Add the onion, carrots, and peas and stir until well combined. Combine the veggie broth with the cornstarch and stir until dissolved. Add this and the ketchup to the veggie mixture and stir.
  • Spread the vegetable mixture in an 8x8 casserole dish or divide into individual ramekins. Top with the pureed cauliflower and spread it on top.
  • Bake for 25 minutes until heated throughout. To brown the top, turn the broiler on high and broil until the top is browned to your liking. Alternatively, if you have a kitchen torch, you can use that to brown the top. Serve hot.

Nutrition Information

Serving: 1cup | Calories: 189kcal | Carbohydrates: 23g | Protein: 19g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 6mg | Sodium: 473mg | Fiber: 7g | Sugar: 8g |
SmartPoints (Freestyle): 5
Keywords Gluten-Free, Kid-Friendly, Vegetarian

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14 Comments

      1. What about quinoa? Would that work as an alternative to the veggie crumbles? Just thinking no meat but more protein????

  1. I think the protein grams are miscalculated. The 12 oz. bag of soy crumbles I checked has 60g of protein, and the 1/2 cup of Greek yogurt should be in the 8-12g range. Everything else would have negligible protein, but let’s round up to, say, 80g of protein for the entire recipe, which would be 13g per serving. Did you maybe assume that the soy crumbles are pure protein (no moisture, carbs, etc.)?

    1. There was an error in our nutritional data. Thank you for calling it to our attention. The correct data has been added, showing 19g of protein.

  2. When are the carrots and onions supposed to be cooked? I’m guessing you are supposed to do it on the stove top, because 10 minutes in the oven wouldn’t be long enough. I didn’t realize the oven time was so short. I’m going to leave it in the oven a little longer, and hope for the best! Oh, is 400° the temp for both roasting the cauliflower and baking it?
    Thanks for any help.

    1. Deb, Remade this and used frozen peas and carrots and left in the oven for 25 minutes. There was no need to broil since 25 minutes was enough. 🙂

  3. This was a hit, even with my husband! I used lean turkey since none of my local grocery stores carry the crumbles, and I don’t have a food processor but my blender on ‘pulse’ worked fine for the cauliflower. I also used canned peas & carrots since I could only find frozen peas alone or mixed with carrots and corn (and I didn’t want the corn). Cooked on 400 for 25 min, plus an extra 5 minutes on broil to brown the top a bit.

  4. I know I’m years late but this is REALLY GOOD. I omitted the olive oil and just used spray. I also used Yves crumbles and the recipe was 4 FSP for 1/4 of the pie. Picky boyfriend even liked it! Thanks for the recipe, it’s a keeper!

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