You won’t miss the potatoes in this Delicious Healthy Cottage Pie with Cauliflower Spring Onion Mash – a perfect SP friendly meal.
I got back from a weeks vacation at the weekend and have to admit there were far too many indulgences and I was feeling rather bloated and sluggish. Thankfully there was only a small gain of 2lbs, but keen to get it back off and start feeling good again, I opted to really up all the speed foods in my meals this week.
Kids requested a Cottage Pie for dinner, I think they were craving some good healthy home cooked food too. So rather than use potato for the topping I wanted to keep it super healthy and packed with vegetables so went for a delicious Cauliflower Spring Onion Mash.
You really will not even notice the lack of potatoes in this Cottage Pie with Cauliflower Spring Onion Mash. The cauliflower mash was delicious and flavoursome and is possibly my new favourite way to enjoy cauliflower. Even the kids who are normally cauliflower haters didn’t even realize it was cauliflower.
Cauliflower is definitely one of those perfect speed foods that can be cooked in a variety of different ways as a replacement for things like rice, mash, even pizza base in various recipes. It’s my go-to choice for sides when I am trying to increase speed foods on my plate and it was just amazing on this Healthy Cottage Pie with Cauliflower Spring Onion Mash.
Here are some great Cauliflower recipes from the blog that you might love:
- Syn Free Egg Fried Cauliflower Rice
- Syn Free Roasted Cauliflower Frittata
- Syn Free Cheesy Cauliflower Garlic Bread
- Roasted Cauliflower Rice
- Sour Cream and Spring Onion Cauliflower Mash
- Cauliflower and Spring Onion Fritters
- Roasted Cauliflower Cheese Lasagne
- Roasted Butternut Squash Cauliflower Rice
- Chicken Fried Cauliflower Rice
- Cauliflower Pizza
- Cheddar Stuffed Cauliflower Bites
or head on over to my FULL RECIPE INDEX with over 800+ delicious Slimming World Recipes all fully searchable by meal type, ingredients and syn value etc.
Normally I will suggest speed foods that will pair well with my recipes, but with this Cottage Pie with Cauliflower Spring Onion Mash all those speed foods are well covered so you can dig into a big serving of this knowing you are filling yourself up with plenty of speed foods.
To make the Cauliflower Mash lovely and smooth and creamy, I use a my Ninja Food Processor, you can use a regular masher, but you won’t get quite as smooth a result.
What Kitchen Items do I need to make this Cottage Pie with Cauliflower Spring Onion Mash?
- Kitchen Scales
- Measuring Jug
- Measuring Spoons
- Chopping Board
- Grater
- Santoku Knife (perfect knife for chopping veg)
- Food Processor
- Frying Pan
- Large Saucepan
- Oven Proof Dish
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Healthy Cottage Pie with Cauliflower Spring Onion Mash
Prep
Cook
Total
Yield 4 servings
Ground beef in a rich gravy topped with a Creamy flavoursome Cauliflower Spring Onion Mash - the whole family won't miss the potatoes in this delicious healthy recipe.
Ingredients
For the cauliflower spring onion mash topping:
- 1 large head of cauliflower
- chicken stock
- 3 spring onions, finely chopped
- salt and black pepper
- 1/4 (60ml) of almond or cashew milk (0.5 syns)
- 2 eggs
For the Cottage Pie filling:
- 455g/1lb of extra lean ground beef
- 1 onion, diced
- 2 celery stalks, diced
- 1 carrot, diced
- 2 cloves of garlic, crushed
- 1 tbs of mixed herbs
- 1 tbs of tomato paste (puree)
- 1 tbs of balsamic vinegar
- 2 cups (480ml) of beef stock (broth)
- 2 tbs of starch (corn, arrowroot or tapioca)(3 syns)
- cooking oil spray
Instructions
For the cauliflower spring onion mash topping:
- Add the cauliflower to a large saucepan
- Just cover with chicken stock (broth), bring to a boil, then simmer for 10 mins until tender.
- Fully drain (this is important) and then add to a food processor with the almond (or cashew) milk and pulse a few times until smooth and creamy.
- Add to a bowl, stir in the spring onion, season to taste with salt and black pepper and then stir in the eggs. Set aside.
For the Cottage Pie filling:
- Spray a large frying pan over a medium-high heat with cooking oil spray, add the onion, celery and carrot and fry for a few mins till onion is translucent.
- Add in the ground beef and garlic, and continue to fry until the meat is browned.
- Stir in the tomato paste, mixed herbs and balsamic vinegar.
- Pour in the stock
- Mix the starch with a little cold water and add this in too, stir and then simmer for approx 15 mins until the gravy is rich and thickened and the vegetables are tender.
- Preheat oven to 200c (400f)
- Add the cottage pie filling to an ovenproof dish and carefully spoon on top the cauliflower spring onion mash. Rough over the top with a fork.
- Place in the oven and bake for about 35 mins until the topping is lightly golden.
- Serve and enjoy!!!
Notes
This recipe is gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly
- Extra Easy - 1 syn per serving
- Original/SP - 1 syn per serving
- WW Smart Points - 3 per serving
- Paleo/Whole30 - use arrowroot or tapioca starch
*suitable for freezing
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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
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Courses Main
Cuisine British
Nutrition Facts
Serving Size 1 serving
Amount Per Serving | ||
|---|---|---|
Calories 279 | ||
% Daily Value | ||
Total Fat 7.2 g | 11% | |
Saturated Fat 2.4 g | 12% | |
Cholesterol 159 mg | 53% | |
Sodium 503 mg | 21% | |
Total Carbohydrates 22.6 g | 8% | |
Dietary Fiber 7.2 g | 29% | |
Sugars 7 g | ||
Protein 34.9 g | 70% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.
Nutritional information is an estimate and is to be used for informational purposes only
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Amy Wilton
August 23, 2018 at 6:42 amWould you be able to do a veggie version of this please?! 🙂
Sarah
August 23, 2018 at 4:36 pmLooks fabulous denfinty going to make this thanks forsharing x
Penelope
August 23, 2018 at 5:06 pmWas looking to do a SP week myself so will adapt this to be vegan and see what occurs. Thank you for the idea.
Cindy
August 23, 2018 at 5:59 pmAnother one I’m excited to try
Shevy (Slimming Eats)
August 26, 2018 at 10:05 pmHi Amy, I sure will. In the meantime, I do have this recipe. You could swap the sweet potato/cheesy topping for the cauliflower topping. http://www.slimmingeats.com/blog/lentil-shepherds-pie
Lynn Thomas
November 14, 2018 at 1:12 pmI really don’t like almond/cashew milk, can I use normal skimmed?
Shevy (Slimming Eats)
November 22, 2018 at 8:31 pmyou can use whatever milk you prefer, you will just need to adjust the syns by the milk you are using.
Patt
May 15, 2019 at 4:02 pmThis sounds moreish, I would like to make it with Soya Mince. How would you hydrate and add it please?