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Paleo Cauliflower Cottage Pie Recipe [Dairy-Free, Autoimmune-Friendly]

Louise | April 2
Paleo Cauliflower Cottage Pie Recipe [Dairy-Free, Autoimmune-Friendly] #paleo

This hearty meal will warm you up and leave you fully satisfied. I like to make paleo cauliflower cottage pie for company on a cold winter evening.

Paleo vs AIP

If you follow the instructions below, this dish can work for both paleo and AIP diets. Obviously the paleo folks will have a little more flexibility to play with ingredients.

If you’re living paleo, you could swap out the mashed cauliflower for mashed sweet potatoes. Sometimes it’s fun to see what you like better.

The fat you’ll choose also depends on whether you’re AIP or paleo. AIP folks will want to use coconut oil, while paleo people can use ghee or coconut oil, depending on what’s handy.

Finally, paleo followers can add a little pepper. (Sorry AIP folks.)

Paleo vs Traditional

The big difference between this paleo version of cottage pie and a traditional pie is the topping. “Regular” cottage pie is topped with mashed potatoes, but I wanted to avoid the starchy white potato.

Instead, I used my go-to mashed potato substitute: mashed cauliflower. I love using mashed cauliflower because it has a great consistency (sometimes it takes practice) and you’re taking in a lot less calories.

Butter and flour round out the items I avoided in this healthier take on cottage pie.

Paleo Cauliflower Cottage Pie Recipe [Dairy-Free, Autoimmune-Friendly] #paleo

Paleo Cauliflower Recipes

Paleo Cauliflower Cottage Pie Recipe [Dairy-Free, Autoimmune-Friendly]

  • Author: Louise Hendon
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Entree, Dinner
  • Cuisine: British


  • 1.5 head of cauliflower (600 g), broken into florets
  • 3 Tablespoons of ghee (45 ml), melted (use coconut oil for AIP)
  • 1/4 cup of coconut oil (60 ml), to cook the ground beef with
  • 1 medium onion (110 g), finely chopped
  • 1.5 lbs of ground beef (675 g)
  • 4 carrots (200 g), finely chopped
  • 6 stalks of celery, finely chopped
  • 8 cloves of garlic, minced
  • 2 Tablespoons (30 ml) tomato paste
  • 4 Tablespoons of fresh parsley (4 g), finely chopped
  • Salt and pepper, to taste (omit pepper for AIP)


  1. Preheat the oven to 350 F (175 C).
  2. Boil the cauliflower florets until they’re soft. Drain well.
  3. Place the florets along with the ghee into a food processor or blender to make the mash (make sure it’s creamy and not watery). Add salt to taste.
  4. Cook the ground beef in a large skillet in the coconut oil. Add in the onions, carrots, celery, and minced garlic. Cook until the beef is browned and no liquid remains in the pan.
  5. Stir in the tomato paste and parsley. Season with salt and pepper, to taste.
  6. Pour the cooked beef mixture into a large baking dish (9-inch x 9-inch (23cm x 23cm) or a large oval dish).
  7. Scoop the cauliflower mash on top and smooth it out.
  8. Bake for 30 minutes.


All nutritional data are estimated and based on per serving amounts.


  • Calories: 507
  • Sugar: 7 g
  • Fat: 40 g
  • Carbohydrates: 16 g
  • Fiber: 5 g
  • Protein: 22 g