AIP Friendly Shepherd's Pie with Cauliflower Mash
Few comfort foods hit as hard as a bubbling, golden-topped shepherd's pie fresh from the oven, and this version delivers every bit of that cozy satisfaction without the ingredients that can trigger an immune response. The filling is built on ground lamb simmered with carrots, celery, mushrooms, and a deeply savory sauce made from bone broth, coconut aminos, and apple cider vinegar — all thickened with arrowroot starch instead of flour. Fresh thyme, rosemary, turmeric, and ginger layer in warmth and complexity, proving you don't need nightshades or grains to get serious flavor. Instead of the classic potato topping, a silky whipped cauliflower mash — enriched with coconut oil — seals everything in and bakes up with those irresistible golden peaks. The whole dish comes together in one oven-safe skillet, which means less cleanup and a beautiful presentation straight to the table. It serves four, making it an ideal weeknight dinner or a meal-prep hero that reheats beautifully. Finish with a scatter of fresh parsley and you've got a dish that feels genuinely indulgent while staying completely on protocol.
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Learn more →Ingredients
4 servings
For the cauliflower mash
- 1 large head cauliflower (about 2 lb), cut into florets
- 3 tbsp coconut oil, divided
- ½ tsp salt, plus more to taste
For the filling
- 1 ½ lb ground lamb
- 1 medium yellow onion, finely diced
- 3 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 2 stalks celery, diced
- 1 cup mushrooms, finely chopped
- 2 tbsp coconut aminos
- 1 tbsp apple cider vinegar
- 1 cup bone broth
- 1 tbsp arrowroot starch
- 1 tsp fresh thyme leaves
- 1 tsp fresh rosemary, finely chopped
- ½ tsp ground turmeric
- ¼ tsp ground ginger
- ½ tsp salt, plus more to taste
For serving
- 2 tbsp fresh parsley, chopped (optional)
Instructions
- 1
Preheat the oven to 400°F (205°C). Bring a large pot of salted water to a boil. Add the cauliflower florets and cook until completely tender and easily pierced with a fork, about 12–15 minutes. Drain thoroughly and return to the pot.
- 2
Add 2 tbsp of the coconut oil and 1/2 tsp salt to the drained cauliflower. Mash with a potato masher or beat with a hand mixer until smooth and creamy, with no large lumps remaining. Taste and adjust salt. Set aside.
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