Capsaicin Free Shepherd's Pie with Cauliflower Mash
Shepherd's pie is the kind of deeply satisfying, stick-to-your-ribs comfort food that earns a permanent spot in the dinner rotation, and this version delivers every bit of that cozy, savory magic. The filling is built on ground lamb slow-cooked with onion, carrots, celery, mushrooms, and a fragrant blend of thyme, rosemary, turmeric, and ginger — all brought together with bone broth and coconut aminos for a rich, glossy sauce that smells absolutely incredible while it simmers. Instead of the traditional potato topping, a cloud of whipped cauliflower mash takes center stage, turning golden at the peaks in the oven while the filling bubbles away underneath. For anyone avoiding capsaicin, this recipe is a genuine find — every single ingredient is naturally free of chili, pepper heat, or spicy seasonings, so there's no need to audit labels or swap anything out. The arrowroot starch keeps the sauce thick and glossy without any grain-based thickeners, and coconut oil ties the whole dish together with a subtle richness. It bakes up beautifully in a single oven-safe skillet, which means less cleanup and a stunning presentation straight to the table. A handful of fresh parsley scattered over the top at the end adds a bright, herby finish that makes it look as good as it tastes.
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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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