Shepherds Pie – Gluten Free & Low Carb

Gluten Free Shepherds Pie

We have recently came across the idea of cauliflower mash as a substitute for mashed potatoes, and absolutely love it. Now it’s not as smooth as potato (unless you feel like puréeing it in the blender), but add some herbs for additional flavour and it tastes great – and cuts a major starchy carbohydrate out of your meal.

So when we had friends over the other night that were on a low carb diet, we thought it would be the perfect time to create a gluten free shepherd’s pie that was also low carb.

Here is the recipe:

Cooking Time: 45 minutes


  • 500g of Beef Mince
  • Large Brown Onion
  • Small Can of Corn
  • Gluten Free Beef Stock Cubes
  • Head of Cauliflower
  • Small Can of Tomato Paste
  • 2 Tbs of Gluten Free Flour
  • Herbs to Taste


- Preheat oven 200 degrees Celsius.

-  Brown Mince and onion in a frying pan.

-  At the same time, steam cauliflower until soft.

-  Mix 500ml of stock according to it’s instruction (*not all stock is gluten free!)

- Add stock, tomato paste and GF flour to the mince and onion.

- Now is a good time to add your favourite herbs (I used Italian herbs and Oregano)

- Stir in corn and simmer for 5 minutes and then set aside.

- Once cauliflower is soft, transfer into large bowl.

- Mash cauliflower and flavour with salt, pepper and herbs.

- Pour mince mixture into the casserole dish.

- Spoon mashed cauliflower over the top of mince.

- You can add grated cheese to top (I didn’t)

- Then Bake for 25 minutes.


Additional vegetables can be included into the recipe, such as:

  • Peas
  • Beans
  • Carrots
Also, if you are not worried about the carbs as much, adding a potato into the mash is a way to make it creamier.

NOTE: We added a side of stir-fried vegetables (with Italian herbs, garlic and a dash of olive oil), which you can see in the picture above. It complements the Shepherd’s Pie really well – and also make a great lunch or small dinner by themselves.

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