Shepherd's Pie

1.    Preheat oven to 400°F (205°C).

Make the Cauliflower Mash (15 minutes):

2.    In a large pot with a lid, combine the cauliflower florets and 1 inch of water, then bring the water to a boil over high heat. Cover, let the cauliflower steam until very tender when pierced with a paring knife, 8 to 10 minutes.

3.    Carefully pour off the water to drain the cauliflower. To the pot of cauliflower, add 2 tablespoons ghee, salt, and pepper. Use an immersion blender or food processor to blend the cauliflower into a smooth puree. Add the eggs and mix until well blended and smooth.

Cook the Filling (15 minutes):

4.    In a large skillet, heat 2 tablespoons ghee over medium heat. Add onion, sauté for 2 minutes until softened. Stir in garlic and cook for 30 seconds. Add the ground lamb, season with salt, pepper, garlic powder, onion powder and thyme, and cook until browned, about 5 minutes.

5.    Stir in tomato paste, bone broth, tamari and coconut aminos. Simmer for 5 minutes until slightly thickened. Add frozen peas and carrots and green beans, cook for 1 minute more.

Assemble & Bake (15 minutes):

6.    Transfer the meat filling into an 8x8 baking dish. Spread the cauliflower mash evenly on top. Smooth the surface and drizzle with a little olive oil. Bake for 10 until golden and bubbly.

Serve:

7.    Sprinkle with fresh parsley and serve warm. Enjoy this cozy, protein-packed dish that’s loaded with veggies and flavor!

Total Macros:

Calories: 432.5

Protein: 30.5g

Carbs: 24.06g

Fat: 25g

Nutrition Facts:

🥩 Ground Lamb or Grass-Fed Beef

Packed with complete protein (around 22g per 3 oz) to help build muscle and keep you full. Lamb also has more omega-3 fatty acids than most red meats—brain food with a savory edge!

🥚 Pastured Eggs

Rich in choline, great for brain and nervous system health. They also help make that cauliflower mash creamy without any dairy.

🥦 Cauliflower

Low in carbs, high in vitamin C and fiber, and full of sulforaphane—a compound that supports detox and fights inflammation. Basically, a crunchy little superhero.

🟢 Frozen Peas + Green Beans

Full of fiber, vitamin K, and plant-based protein, they help balance blood sugar and keep digestion happy—plus they’re freezer royalty for a reason.

🧄 Garlic + Onion

These flavorful alliums contain prebiotics that feed your good gut bacteria and allicin, an antioxidant known for immune-boosting powers.Functional and flavorful? Yes, please.

🧈 Ghee

A lactose-free fat rich in butyrate, which supports gut health and reduces inflammation. Also brings that rich, buttery vibe without the bloat.

🍅 Tomato Paste

Concentrated tomatoes mean a solid hit of lycopene, an antioxidant linked to heart health and glowing skin.

🥬 Fresh Herbs (Parsley)

More than a garnish! Parsley is rich in vitamin K and antioxidants, and helps freshen up heavy dishes with a little green sparkle.

🦴 Bone Broth

Collagen, gelatin, and minerals for joint, gut, and skinhealth—all in a cozy little ½ cup of broth.

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