MSG Free Shepherd's Pie with Cauliflower Mash
Comfort food doesn't get much more satisfying than a bubbling skillet of savory meat filling topped with a cloud of creamy mash, and this version delivers every bit of that cozy payoff. The swap to cauliflower mash keeps things lighter without sacrificing richness, thanks to coconut oil working its way into every fluffy bite. One of the trickiest parts of making a dish like this without hidden additives is building deep, savory flavor from scratch ā and this recipe does it beautifully using bone broth, coconut aminos, and apple cider vinegar instead of any packaged sauces or seasoning blends that often sneak in glutamates. Ground lamb, finely chopped mushrooms, and a lineup of fresh aromatics like thyme, rosemary, garlic, and turmeric do the heavy lifting, creating a filling that's genuinely complex and deeply satisfying. Arrowroot starch thickens the sauce to a glossy, spoon-coating consistency without any of the processed thickeners found in conventional versions. Everything comes together in a single oven-safe skillet, which means less cleanup and a gorgeous presentation straight from the pan to the table.
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Learn more āIngredients
4 servings
For the cauliflower mash
- 1 large head cauliflower (about 2 lb), cut into florets
- 3 tbsp coconut oil, divided
- Ā½ tsp salt, plus more to taste
For the filling
- 1 Ā½ 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
- Ā½ tsp ground turmeric
- Ā¼ tsp ground ginger
- Ā½ tsp salt, plus more to taste
For serving
- 2 tbsp fresh parsley, chopped (optional)
Instructions
- 1
Preheat the oven to 400Ā°F (205Ā°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 12ā15 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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