Shepherd’s Pie from Well Fed

I love this dish. That being said, it’s a little more involved than most of the recipes I’ve been sharing because there are just more steps to it. But we love it, and it’s yummy leftover, so if I know I’ll have a night that isn’t going to be rushed/crazy, or a day we are staying home, I will do this for dinner. I am pretty sure it took about 40 minutes to put together, and then another 25-30 to bake. That’s a long time of prep work when you have littles haha… so this might be something you work on a little bit earlier in the day and finish out later.

I have a couple of cook books that I have really grown to love and Well Fed is one of them. It has pretty practical recipes in it that are yummy, and I just like the look and set up of the book. It also has a lot of basic information for people just starting out on this kind of diet. They also have a sequel and another one for quick week night dinners, but I haven’t bought either of those… yet. 🙂


  • 1 batch of mashed cauliflower (recipe linked and also copied below)
  • 1 1/2 tbs. coconut oil
  • 1 medium onion diced
  • 2 carrots (I just used baby carrots) diced
  • 2 cloves of garlic minced
  • 2 lbs. ground lamb (I just used ground beef)
  • salt and pepper to taste
  • 1 tbs. tomato paste
  • 1 cup beef or chicken broth
  • 1 tsp. coconut aminos
  • 1 tsp. dried rosemary
  • 1/2 tsp. dried thyme leaves
  • 3 egg whites
  • paprika for garnish (I actually left this off..)

What to do:

  1. Heat coconut oil in a skillet until melted, then add the onion and carrot. Reduce the heat to low and let it cook a few minutes until heated.
  2. Add garlic to the pan and stir for a minute, then crumble the ground meat into the pan and brown. Season with sea salt and pepper.
  3. Add the tomato paste, chicken broth, coconut aminos, rosemary ad thyme. Bring this to a boil and then simmer for about 10 minutes for the moisture to cook off.
  4. Beat the egg whites until frothy and blend into the meat mixture. I like to use my immersion blender for the egg whites, so quick in a little bowl!
  5. Place the meat mixture into a 12 by 6 inch baking dish.
  6. Make the mashed cauliflower (recipe linked and copied below) and then spread it out on top. You can then sprinkle it lightly with paprika.
  7. Bake for 25-30 minutes at 400 degrees until the top begins to brown, then let it sit for a few minutes before serving. You may want to broil it for a few minutes at the end to get the top looking golden brown.

I totally didn’t let mine rest and it fell apart when I scooped it out haha… still tasted delicious though!

Mashed Cauliflower


  • 1 bag frozen cauliflower or 1 head of cauliflower
  • 1 garlic clove, crushed
  • 1 1/2 tbsp. coconut oil
  • 1/2 cup of coconut milk
  • salt and black pepper to taste
  • (recipe also stated 1 tbsp. and 2 tsp. dried chopped chives but I left this out.)

What To Do:

  1. Cook the cauliflower according to the package, I just steamed mine in the microwave in some water for a few minutes until it was thoroughly heated and then drained the water.
  2. In a small skillet, heat the garlic, coconut oil, coconut milk, salt and pepper for a couple of minutes.
  3. Place the cooked cauliflower in a food processor and pulse a couple of times to puree the cauliflower.
  4. Add the skillet mix to the processor and pulse again to mix together.
  5. Taste and adjust seasonings and enjoy!

“Mom, gimme that banana so it can be my banana phone!”



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