• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Delicious Everyday logo

  • Home
  • Recipes
  • Cookbook
  • About
  • Nav Social Menu

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter

Home » Vegan Main Dishes » Mushroom and Cauliflower Vegan Shepherds Pie {low carb}

Mushroom and Cauliflower Vegan Shepherds Pie {low carb}

Published: May 6, 2015 · Updated: Aug 21, 2020 · This post may contain affiliate links.

189.2Kshares
Jump to Recipe Print Recipe
Mushroom and Cauliflower Vegan Shepherds Pie
Mushroom and Cauliflower Vegan Shepherds Pie
Mushroom and Cauliflower Vegan Shepherds Pie
Mushroom and Cauliflower Vegan Shepherds Pie
Mushroom and Cauliflower Vegan Shepherds Pie

The British classic gets a vegetarian makeover with mushrooms and cauliflower. The result is a delicious low carb vegetarian shepherd’s pie recipe that the whole family will love!

Vegan Shepherds Pie Recipe - the British classic gets a vegan makeover and lightened up with mushrooms and cauliflower. Try this low carb, vegan and gluten free Vegan Shepherds Pie today | DeliciousEveryday.com

Shepherd’s pie was a classic that many households in Australia and Britain grew up with and started as a way for people to make left-over scraps of meat and vegetables into a delicious meal.

As with so many peasant dishes, it is hard to beat in terms of flavour.

In my vegan shepherd’s pie recipe I’ve used mushrooms in place of meat. If you’re a regular reader you’ll know I love mushrooms.

Not only are they amazingly versatile, they are also good for you as well.

And this month I’m working with Australian Mushroom Growers Association to promote mushrooms as a wonderful food for heart health.

Here are some interesting facts on how mushrooms are beneficial for a healthy heart:

  • Mushrooms contain a type of fibre that naturally helps to lower blood cholesterol
  • Mushrooms are low in fat, sodium and kilojoules, helping to control weight and blood pressure.
  • Mushrooms, along with vegetables, help to reduce the risk of heart disease.
  • Research shows that eating mushrooms can help to lower the bad cholesterol in the blood, which can help prevent narrowing of the arteries.

While the health benefits of mushrooms are a plus, they are always a staple in our house because of their delicious versatility.

It’s funny to think that my once mushroom hating husband now regularly requests mushroom meals such as my mushroom quinoa burgers, vegan mushroom alfredo and mushroom soup.

Continuing the makeover of my vegan shepherd’s pie I’ve used cauliflower in place of potato, which works hand in hand with mushrooms healthy heart benefits, thanks to the sulforaphane in cauliflower.

Sulforaphane has been found to significantly improve blood pressure and kidney function. It also makes this a wonderful low-carb dish that is also significantly less stodgy than the original.

Vegan Shepherds Pie Recipe - the British classic gets a vegan makeover and lightened up with mushrooms and cauliflower. Try this low carb, vegan and gluten free Vegan Shepherds Pie today | DeliciousEveryday.com

Be sure to check out the Power of Mushrooms website from the Australian Mushroom Growers Association for more amazing recipes and ideas for using fresh mushrooms!

Share this recipe on Pinterest

Did you make this vegan shepherds pie recipe?

I’d love to see! Share your photo on Instagram and use the hashtag #deliciouseveryday for a chance to be featured or share it on my Facebook page. 

And don’t forget to follow Delicious Everyday on Pinterest, Facebook and Instagram for all of the latest news and competitions.

Want more delicious recipes?

Subscribe to the Delicious Everyday weekly newsletter. It’s FREE! As a subscriber bonus, I’ll also send you my guide to pantry essentials for delicious everyday meals.

Mushroom and Cauliflower Vegan Shepherds Pie

Mushroom and Cauliflower Vegan Shepherds Pie

The British classic gets a vegetarian makeover with mushrooms and cauliflower. The result is a delicious low carb vegetarian shepherd’s pie recipe that the whole family will love!
4.71 from 17 votes
Print Pin Email
Course: Main Course
Cuisine: vegan, vegetarian
Keyword: Vegan Shepherds Pie, vegetarian shepherd’s pie
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Calories: 265kcal
Author: Delicious Everyday
4 people

Ingredients

  • 650 g cauliflower (1 1/2 pounds)
  • 2 tbs olive oil
  • 1 onion diced
  • 2 medium sized carrots peeled and diced
  • 1 celery stalk diced
  • 3 cloves garlic chopped
  • 10 g dried wild mushrooms reconstituted in 2 1/2 tbs boiling water (1/3 oz)
  • 500 g mushrooms diced (1 pound)
  • 1 tbs thyme leaves roughly chopped
  • 1 tbs tomato paste
  • 1/4 cup red wine
  • 1 cup vegetable stock
  • salt and pepper to taste
  • 2 tbs olive oil
  • 3 tbsp nutritional yeast
  • 1 tbs dijon mustard
  • 1 tsp salt
  • 2 tsp thyme leaves
  • 1 pinch ground nutmeg
US Customary - Metric

Instructions

  • Preheat the oven to 200 celsius (400 fahrenheit).
  • Chop the cauliflower into roughly equal sized pieces and add to a large saucepan. Cover with water and bring to a boil. Season with salt and cook the cauliflower until tender. Drain.
  • Place a large frying pan over a medium heat. Add the olive oil, onion, carrots and celery. Cook until slightly golden and caramelised. Add the mushrooms in 6 parts, making sure each batch is cooked before adding the next.
  • Remove the wild mushrooms from the boiling water, reserving the water, and roughly chop. Add to the mushrooms along with the tomato paste. Increase the heat to medium-high and add the red wine. Cook until the red wine has almost evaporated before adding the mushroom soaking liquid and vegetable stock. Reduce the heat to low and simmer for 5 to 10 minutes or until roughly half of the liquid has been absorbed. Remove from the heat.
  • Place the cauliflower in a food processor or high powered blender along with 2 tbs olive oil, the nutritional yeast, mustard, salt and thyme leaves. Blend until smooth and taste. Adjust seasonings as required and add the nutmeg and blend for a further minute.
  • Divide the mushrooms between 4 large ramekins and top with the cauliflower mash. Bake for 20 minutes or until lightly golden.

Notes

Nutritional Yeast (sometimes called savoury yeast flakes) is available in health food stores. Make sure you purchase nutritional yeast and NOT brewers yeast as they are very different things. You can also purchase nutritional yeast online from amazon (see link in recipe) as well as in Australia from here.

Nutrition

Serving: 400g | Calories: 265kcal | Carbohydrates: 23g | Protein: 11g | Fat: 15g | Saturated Fat: 2g | Sodium: 970mg | Potassium: 1212mg | Fiber: 7g | Sugar: 9g | Vitamin A: 5385IU | Vitamin C: 89.8mg | Calcium: 67mg | Iron: 2.4mg
Planning a Vegan Christmas?Check out the new Vegan Christmas Cookbook. It's packed with tried and true holiday recipes.

The British classic gets a makeover with mushrooms and cauliflower. This is a low carb vegan shepherds pie that the whole family will love!

DISCLOSURE: This post was sponsored by Australian Mushroom Growers Association as part of their Mushrooms for Heart Health campaign. All opinions are my own. I just love mushrooms!

189.2Kshares

You Might Like

chocolate macarons

Chocolate Macarons with Salted Caramel Chocolate Ganache

apple pie vodka

Apple Pie Vodka

Black Bean Quinoa Burger

Black Bean Quinoa Burger

Pineapple Poke Cake

Pineapple Poke Cake

Previous Post: « Chermoula Baked Mushrooms with Persian Spiced Buckwheat & Preserved Lemon Cashew Cream {vegan}
Next Post: Chocolate Raspberry Friands with Rosewater {dairy free} »

Reader Interactions

Comments

  1. Bel Burn says

    September 12, 2020 at 2:51 pm

    5 stars
    That was lovely. I did my usual of choosing a recipe where I didn’t have all the ingredients but it worked out fine. No carrot or celery so I added some sun dried tomatoes which went in with the tomato paste and some edamame beans (for bulk, contrast and protein) added when the dried mushrooms went in. Oh and red wine vinegar instead of wine and ground mustard seeds instead of mustard! I am surprised how filling it is – I made enough for 2 nights and have only eaten half which is a result!

    Reply
  2. Katie says

    September 14, 2019 at 5:48 am

    5 stars
    This was a hit!! So flavoursome and such an improvement on the meat version and healthier too!!

    Reply
  3. Jenny says

    April 23, 2018 at 7:49 pm

    5 stars
    My husband and i agree that this is one of the best recipes we’ve had. We recently started eating vegan and we dont feel like we missed out on anything with this dish. I didn’t even add the garlic and it was still full of flavor. Thank you!

    Reply
    • Nicole says

      April 24, 2018 at 7:44 am

      So glad you enjoyed it. Thank you so much for coming back to let me know. You totally made my day!

      Reply
  4. Donna says

    January 30, 2018 at 6:39 am

    5 stars
    We are moving towards more plant based meals. I cooked this for dinner tonight and we loved it. Will definitely add this to our regular meal rotation. Can you please tell me the logic behind cooking the mushrooms in batches and is that why they are so meaty in this dish? Thanks for sharing this recipe, Nicole. I will be trying your mushroom bolognese as well.

    Reply
  5. jrb says

    September 25, 2017 at 12:01 am

    I prepared this dish and it was amazingly delicious, a very hearty meal. I saved the wine broth after cooking the mixture and added a little corn starch and worcestershire sauce to it and used it as a gravy topper. I paired it up with some sourdough bread.

    Reply
    • Nicole says

      September 25, 2017 at 11:16 am

      I am so glad you enjoyed it! Great idea to re-purpose the extra broth – I bet that was delicious with sourdough!

      Reply
  6. Trish says

    September 14, 2016 at 11:44 pm

    Well this was just delicious!! The cauliflower mash had so much flavor it was amazing. I didn’t have ramekins so I put everything in a casserole dish. Definitely a keeper of a recipe. So many variations you can make with this too. Love the idea of adding lentils, which, I may do next time … or not 🙂 Days are slightly cooler in upstate NY but the nights are feeling like fall so this was a perfect dinner last night! Very comforting. Thanks for a fabulous recipe!

    Reply
  7. Carin says

    May 24, 2016 at 3:53 am

    I’d like to make this for 8-10 people. Should I double it?

    Reply
    • Carin says

      May 24, 2016 at 4:30 am

      Oops. Didn’t see the “yields 4” at the top. Loving your recipes.

      Reply
      • Nicole @ Delicious Everyday says

        May 24, 2016 at 4:41 pm

        Thanks Carin! And yes, this recipe makes 4 shepherds pies. How did yours turn out?

  8. Shannon says

    March 19, 2016 at 2:14 am

    This looks so delicious! I make a similar version with lentils all the time!

    Reply
  9. Jennifer says

    February 22, 2016 at 10:50 am

    I don’t see it mentioned when to add the garlic. I assume it’s to the onion mixture sauté?

    Reply
    • Nicole @ Delicious Everyday says

      February 22, 2016 at 11:59 am

      I add the garlic when I add the tomato paste. Sorry for missing that earlier. I’ve updated the recipe now 🙂 I hope you enjoy it.

      Reply
  10. Natalie says

    February 12, 2016 at 3:59 am

    Jennifer—this recipe was an absolute triumph! It was hands down the best thing I’ve ever cooked. The cauliflower topping was so velvety and light, yet rich, and the filling was also rich, perfectly savory and just so wonderful. The only modifications I made were omitting the wild mushrooms (as I didn’t have any on hand), and adding about 2 cups of cooked lentils to the filling for some added protein and fiber. The lentils were a perfect addition to this filling.

    I didn’t see in the recipe where I was supposed to add the garlic to the pan—I added them when the mushrooms had finished cooking down and it seemed to turn out perfectly!

    Thank you for such a splendid recipe. I’m a vegetarian working my way into the vegan world and this recipe was game changing. I’ve shared it with anyone who will listen! 🙂

    Reply
    • Nicole @ Delicious Everyday says

      February 12, 2016 at 9:24 am

      Thank you so much Natalie. I’m so glad you enjoyed it, as much as I did. My husband, who is a definite carnivore, loves it. I love your addition of lentils. I like to sneak them in now and again for a bit of protein too.

      If you liked this recipe you’ll probably like my mushroom bolognese (which I also sometimes add a 1/4 cup of lentils too as well) as it has many of the same flavours. You might also like my mushroom and black bean chili too.

      Good luck with your vegan journey. Let me know if you have any questions or if I can be of assistance. 🙂

      Reply
  11. Arielle says

    January 17, 2016 at 6:21 pm

    I’m so excited to try this dish. Thank you for the great great recipe! Since I don’t have 4 ramekins at this time, do you think a casserole dish would work? If so, what size would you recommend? Thank you!

    Reply
    • Nicole @ Delicious Everyday says

      January 18, 2016 at 6:21 am

      I’d try a 20cm (8inch) square casserole dish if you don’t have ramekins. It will also take longer to cook. Simply cook until the top is lightly golden. I hope you enjoy it. Please let me know how it turns out 😀

      Reply
  12. Neal Pearson says

    January 09, 2016 at 6:06 am

    Do you mean a quart, or a 1/4 cup, pint, litre or bottle of red wine? A 1/4 is meaningless as a quantity unless one knows the uniits – i.e. the whole that it’s one quarter of ! Im guessing that you mean1/4 bottle unless I hear otherwise.

    Reply
    • Nicole @ Delicious Everyday says

      January 09, 2016 at 10:17 am

      Sorry, for the confusion. I’ve updated the recipe. It should be 1/4 cup. 🙂

      Reply
  13. Amanda McInerney says

    May 16, 2015 at 9:57 am

    Oh yum, Jen – this looks just like the real thing. I reckon I could even slip this one past my boy.

    Reply
    • Nicole @ Delicious Everyday says

      May 18, 2015 at 10:16 am

      Thanks Amanda!

      Reply
  14. ATasteOfMadness says

    May 08, 2015 at 8:48 pm

    Whoa.. vegan shephards pie? I am seriously craving this right now!

    Reply
  15. Kitchen Kelli says

    May 07, 2015 at 12:16 pm

    Hi! This is Kelli
    from Yum Goggle. We appreciate your
    submission and love your photography. We
    will be featuring your post at many of the 12 social media platforms available
    to us at different times and possibly on different days. We are following you on all your available
    social media and hope you will do the same.
    If you have trouble with future submissions, please let us know and we
    will help you out as soon as possible.
    We are new owners and have redesigned the entire site while building on
    old platforms and opening up many new ones – we are small but not for
    long! Thank you for your trust in
    us. Kelli and Holli from YG

    Reply
  16. Christie Connelly says

    May 07, 2015 at 7:00 am

    Delicious Jen! Perfect for sneaking veggies into the kids too 🙂

    Reply
    • Nicole @ Delicious Everyday says

      May 07, 2015 at 8:46 am

      Hehe yes, it is a great way of sneaking veggies into the kids, and adults too I suspect 😉

      Reply
  17. Mushroom Enthusiast says

    May 06, 2015 at 6:17 pm

    Great recipe. But then it does have my favourite superfood….

    Reply
    • Nicole @ Delicious Everyday says

      May 06, 2015 at 8:11 pm

      Mine too! 🙂

      Reply
  18. Rosa says

    May 06, 2015 at 4:42 pm

    So comforting and scrumptious! A great vegan dish.

    Cheers,

    Rosa

    Reply
    • Nicole @ Delicious Everyday says

      May 06, 2015 at 8:11 pm

      Thanks Rosa

      Reply

What Do You Think? Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Nicole - vegetarian food bloggerNicole is a 25+ year vegetarian, and author of a vegan cookbook. She shares her recipes on Delicious Everyday, an award-winning vegetarian and vegan food blog.  About Nicole

one pot vegan cookbook
vegetarian cooking challenge

More Recipes

chocolate macarons

Chocolate Macarons with Salted Caramel Chocolate Ganache

apple pie vodka

Apple Pie Vodka

Black Bean Quinoa Burger

Black Bean Quinoa Burger

Pineapple Poke Cake

Pineapple Poke Cake

Footer

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

About Us | Work with Me | Privacy & Disclosure Policy

As an Amazon Associate I earn from qualifying purchases. See full disclosure policy here.

© 2021 Delicious Everyday | Hook & Porter Media