Fructose Free Shepherd's Pie with Cauliflower Mash
Comfort food doesn't get much more satisfying than a bubbling, golden-topped shepherd's pie, and this version delivers every bit of that hearty, stick-to-your-ribs appeal without the ingredients that can cause problems for people managing fructose sensitivity. The filling is built on ground lamb, diced carrots, celery, mushrooms, and a savory bone broth sauce thickened with arrowroot starch — no wheat flour, no onion-heavy shortcuts, and no high-fructose additions hiding in a store-bought gravy packet. Coconut aminos and a splash of apple cider vinegar bring depth and a subtle tang that makes the sauce taste like it simmered all day. Fresh thyme, rosemary, turmeric, and ginger layer in warmth and complexity that elevate this well beyond basic weeknight fare. Instead of the traditional potato topping, a cloud of coconut oil–mashed cauliflower seals in the filling and turns beautifully golden in the oven — creamy, slightly crisp at the peaks, and completely satisfying. It's the kind of dish that looks impressive straight from the skillet to the table, especially finished with a scatter of fresh parsley. Whether you're cooking for a crowd or meal-prepping for the week, this one is deeply nourishing and genuinely delicious.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
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.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!