⏱ 50 min total

Gluten-Free Mashed Cauliflower Shepherd's Pie

Name: Gluten-Free Mashed Cauliflower Shepherd's Pie
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 1 serving
Ingredients: ¼ head large Cauliflower; ½ tbsp Butter; 1 ½ clove Garlic; ¼ dash Salt; ¼ dash Black pepper; ¼ tbsp Olive oil; ⅛ medium Onion; ¾ medium Carrots; 4 oz Ground turkey; ¼ cup Tomato sauce; 1 tbsp Tomato paste; ⅛ cup Chicken broth; ⅛ cup Green peas; ⅛ cup Sweet corn; ¼ tsp, ground Thyme

Per 1 serving · 543 g · 15 ingredients

Calories

391

20%
of a 2,000 cal day

Protein
31g
30% of calories
Carbs
30g
29% of calories
Fat
19g
42% of calories

Portion

✓ Protein-dense

At a glance

One serving of Gluten-Free Mashed Cauliflower Shepherd's Pie (543 g) has 391 calories, with 31 g of protein, 30 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (61% DV), dietary fiber (31% DV) and Vitamin A (55% DV). Keep an eye on saturated fat and cholesterol, which provide 34% and 31% of the daily value.

Per 100 g

72cal

low energy density

Protein per 100 cal

7.8g

Net carbs

21g

carbs minus fiber

Fiber

8.7g

12 g sugar

High in

20%+ of the daily value

Protein61%
Dietary fiber31%
Vitamin A55%
Vitamin C131%
Vitamin K46%
Thiamine23%

Good source of

10–19% of the daily value

Vitamin E19%
Calcium12%

Watch

20%+ of the daily value

Saturated fat34%
Cholesterol31%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 40 min

1
Preheat the oven to 350°F.
2
Bring a large pot of water to a boil and add the cauliflower florets. Cook until the cauliflower is tender, then drain.
3
Place the cooked cauliflower in a food processor, add butter and half of the garlic cloves, and blend until smooth. Season with salt and pepper to taste.
4
In a large skillet, heat olive oil over medium-high heat and sauté the onions until translucent.
5
Add the carrots, a dash of salt, and pepper. Cook until softened. Add the remaining minced garlic and cook for one minute.
6
Add the ground turkey, breaking it up with a spoon, and cook until no longer pink.
7
Stir in the tomato sauce, tomato paste, and chicken broth. Simmer for 10 minutes, stirring occasionally.
8
Add the peas, corn, and thyme. Stir well and cook for an additional two minutes. Adjust seasoning if necessary.
9
Spread the mashed cauliflower evenly over the turkey mixture.
10
Bake in the preheated oven for about 30 minutes, or until the edges of the mashed cauliflower are browned.
11
Allow the pie to rest for about 15 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (543 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	497 μg	55%
Vitamin C	118 mg	131%
Vitamin D	1 μg	4%
Vitamin E	3 mg	19%
Vitamin K	55 μg	46%
Thiamine	0.3 mg	23%
Riboflavin (B2)	0.3 mg	25%
Niacin	11 mg	69%
Vitamin B6	1 mg	96%
Folate (B9)	165 μg	41%
Vitamin B12	1 μg	48%
Pantothenic acid	3 mg	60%
Choline	179 mg	33%

Minerals

Nutrient	Amount	% Daily Value
Calcium	124 mg	12%
Iron	4 mg	54%
Potassium	1,512 mg	32%
Magnesium	90 mg	21%
Phosphorus	408 mg	58%
Zinc	4 mg	35%
Copper	0.3 mg	36%
Manganese	1 mg	28%
Selenium	29 μg	52%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	1,599 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	4,322 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	25 μg	—
Fructose	5 g	—
Galactose	0.1 g	—
Glucose	5 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.2 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	13,113 μg	—
Lysine	3 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	70 μg	—
Serine	1 g	—
Starch	4 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 391 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

74min
Walking (3.5 mph)
47min
Cycling (moderate)
33min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Gluten-Free Mashed Cauliflower Shepherd's Pie?

One serving of Gluten-Free Mashed Cauliflower Shepherd's Pie (1 serving) has 391 calories, which works out to 72 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Gluten-Free Mashed Cauliflower Shepherd's Pie high in protein?

Yes. It has 31 g of protein per serving, and 30% of its calories come from protein (7.8 g of protein per 100 calories).

Is Gluten-Free Mashed Cauliflower Shepherd's Pie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Gluten-Free Mashed Cauliflower Shepherd's Pie?

343 mg per serving.

How much sugar is in Gluten-Free Mashed Cauliflower Shepherd's Pie?

12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (543 g)

Calories391

% Daily Value*

Total fat 19g	25%
Saturated fat 6.7g	34%
Trans fat 0.3g
Cholesterol 94mg	31%
Sodium 343mg	15%
Total carbohydrate 30g	11%
Dietary fiber 8.7g	31%
Total sugars 12g
Protein 31g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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