Female IQ Recipe Series #2: Healthy Shepherd’s Pie

(“Female IQ Recipe Series #2: Healthy Shepherd’s Pie” audio version)

Growing up my father would make shepherd’s pie every Sunday night. It was his signature dish and, as a child, I remember him rolling up his sleeves and making the piecrust from scratch.

Now that I have my own family, I have continued the tradition but with a healthy twist. Instead of white potatoes I use organic mashed cauliflower. I forgo the piecrust. And rather than ground beef I prefer a lean protein like organic ground turkey (although you can also use vegan options like Beyond Meat). I also protein up by using cottage cheese and sometimes substitute edamame for frozen peas.

Healthy Shepherd’s Pie


  • 1 head of organic cauliflower
  • 1 pound organic ground turkey
  • 16 ounces of organic cottage cheese
  • 1 bag of frozen peas or edamame
  • 1 small onion
  • 1 cup shredded sharp cheddar
  • 2 tablespoons cumin
  • 1 teaspoon garlic powder
  • Salt and pepper to taste


  • Preheat oven to 350.
  • Thaw frozen peas or edamame.
  • Dice and sauté onion.
  • Add meat to onion and cook until brown.
  • Cut cauliflower and steam until fork tender.
  • In a blender, combine steamed cauliflower, cottage cheese, cumin, garlic powder, and salt and pepper.
  • In a cooking dish, combine cauliflower mixture, peas/edamame, and onion-meat mixture.
  • Top with shredded cheese.
  • Cook for 15 minutes (or until cheese melts)
  • Let cool for 5 minutes.

—Becca Edwards, founder of Female IQ

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