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4 servings
Meal Type:
Main Dishes
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Turkey and Cauliflower Shepherd's Pie

A shepherd's pie with peas, a white top and a meaty bottom, that's where the similarities end.



  1. Pre-heat oven to 350 °F (175 °C).
  2. Steam or microwave the cauliflower until it is mushy.
  3. Using a blender, blend the cauliflower with a bit of salt, pepper. Add the sour cream one tablespoon at a time until the texture resembles mashed potatoes. Set aside.
  4. Heat a sauté pan. When hot, add one teaspoon of olive oil. Toss in the onions and mushrooms. Add salt, pepper, garlic, and ginger to taste, actually go a little overboard with everything. Toss a few times, cover, and reduce heat to low. Stirring every now and again, cook until onions are translucent.
  5. Raise to medium-high heat and add the ground turkey. At this point, you will be happy that you went a little over the top with the spices, as you will not be able to adjust the seasoning with all that raw turkey meat abounding. Cook until most of the pink is gone.
  6. Into a deep 8" baking dish, dump the turkey sauté and spread out evenly. On top of the turkey, layer the peas. On top of the peas, spread on the mashed cauliflower making sure that it is complete covering everything.
  7. Cover with foil and cook at 375 °F (190 °C). After 30 minutes, remove the foil and place under the broiler for another few minutes to brown the cauliflower.
  8. Remove from the oven and let sit for 10 minutes. Note: add the salt, pepper and seasoning to taste, don't be literal with the amounts listed.
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very good, will try again!
27 Feb 12 by member: IanMelton
this was delicious, and SO filling! i added some roasted garlic to the cauliflower during mashing and it came out great! as far as FatFlush is concerned... i used a few tablespoons of no-salt-added veggie stock in lieu of the sour cream, asparagus pieces and cubed zucchini in lieu of the peas, a bit of cayenne instead of the black pepper, and did NOT add any salt or oil for Phase 1. I also reduced the portion size making this serve six instead of four. i substitute 2 tablespoons of plain, non-fat Greek yogurt for the sour cream in all other phases.


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Nutrition summary:

There are 283 calories in 1 serving of Turkey and Cauliflower Shepherd's Pie.
Calorie break-down: 44% fat, 21% carbs, 35% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 126
Calories 283
% Daily Values*
Total Fat 13.99g 22%
  Saturated Fat 4.671g 23%
  Polyunsaturated Fat 2.717g  
  Monounsaturated Fat 5.264g  
Cholesterol 96mg 32%
Sodium 718mg 30%
Potassium 704mg  
Total Carbohydrate 15.34g 5%
  Dietary Fiber 4.8g 19%
  Sugars 5.79g  
Protein 24.77g  
Vitamin A 49% Vitamin C 372%
Calcium 32% Iron 70%
of RDI*
(283 calories)
14% of RDI
Calorie Breakdown:
Carbohydrate (21%)
Fat (44%)
Protein (35%)
* Based on a RDI of 2000 calories