Go Back

Cauliflower Shepard's Pie Casserole

Course Main Course
Cuisine American
Keyword Casserole, Cauliflower, Comfort Food, Dairy-free, Dinner, Easy, Freezer Meal, Gluten-free, Ground Beef, Guilt-free, Healthy, Keto, Low Calorie, Low Carb, Make Ahead Meal, Quick, Shepard's Pie, Supper, Vegan, Vegetarian
Prep Time 30 minutes
Cook Time 30 minutes
0 minutes
Total Time 1 hour

Ingredients

  • 1 1/2 pounds ground sirloin or chuck beef
  • 1/2 cup chopped onion
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp Montreal Steak Seasoning
  • 1 tbsp olive oil extra virgin
  • 1 med-large head of cauliflower washed, core removed and cut into 1 1/2" pieces
  • 1 cup beef, chicken or vegetable broth low sodium
  • 1-2 cups water
  • 1-2 tsp crushed garlic to taste
  • 4 Tbsp butter or vegan substitute*
  • 10 ounces frozen mixed vegetables optional: may substitute canned version/drained
  • 1 cup favorite cheese or Vegan Cheese* shredded
  • 3 cups fresh mushrooms* optional (protein substitute) thinly sliced
  • 2 bulb green onion stalks chopped

Instructions

  • Saute': In a large frying pan, combine olive oil and chopped onion, cooking on med-high heat stirring frequently until translucent. 3-5 minutes
  • Add choice of meat, salt, pepper and Montreal seasoning: To the pan with the onions, cooking until browned and no longer pink making sure to stir frequently to make a crumble like mixture. Drain excess liquid or grease into a separate heatproof container, cool and discard.
  • Boil the cauliflower: Place cut-up cauliflower in a medium pot, add choice of broth and enough water to cover. Bring to a boil and reduce to a simmer until fork tender.
  • Mash the cooked cauliflower: When cauliflower is fork tender, drain liquid, reserving liquid in a separate heat proof bowl.** Add 4 Tbsp of butter to drained cauliflower, mash with potato masher, then and add garlic, salt & pepper to taste.
  • Add: 1/4 Cup of reserved cauliflower broth to meat mixture and stir well. **(Keep remaining cooled broth up to 4-5 days in refrigerator for soup. Or put in a freezer safe bag or container and freeze up to 3 months for future use)
  • Cook frozen mixed vegetables: Follow cooking directions on steamed mixed vegetables package or if using canned version, drain liquid before using.
  • Preheat oven: to 375 degrees
  • Grease: 8 x 13 casserole dish lightly with olive oil or cooking spray
  • Layer: Spread even layers of meat mixture, then top with mixed vegetables. Lightly salt and pepper before adding mashed cauliflower in greased casserole dish. Note: Canned vegetables have plenty of salt, even low sodium varieties so season carefully.
  • Sprinkle cheese: Sprinkle with grated cheese evenly over the top of mashed cauliflower layer.
  • Bake in oven: Place casserole dish uncovered in preheated 375 degree oven and bake for 30 minutes until heated through and cheese is golden brown.
  • Remove from oven: Sprinkle with green onions and serve.

Frozen Meal Suggestion:

  • Prepare casserole as directed in freezer oven safe container. DO NOT BAKE. Cover and seal well with plastic wrap and aluminum foil. Freeze up to 3-4 months.
    When ready to use, remove casserole from freezer removing all plastic and aluminum foil. Preheat oven to 400 degrees. DO NOT THAW. Bake frozen casserole until completely warmed through. Approx 1 hour or more depending on oven. Remove and top with shredded cheese, return to oven and broil for 5-10 minutes until browned and bubbly.
    Top with chopped green onions and serve.

Notes

*Suggested vegetarian or vegan variations
Saute' 3 cups of clean and thinly sliced mushrooms in butter substitute and chopped onions. Season with salt, pepper and Montreal steak seasoning.
Use a plant based cheese:  I like Daiya brand Mozzarella style shreds (vegan) This cheese is gluten free, soy and egg free, and void of peanuts, fish and shellfish and melts better than other brands I have tried.
Use vegetable broth when boiling cauliflower.
Use a butter substitute.  I know a lot of people who really like and use Earth Balance brands but I prefer Miyoko's cultured vegan plant butter. Made with cashew cream fermented with live cultures, this butter is crazy amazing!  A close second would be Artisana Organic Coconut Butter.