Shepherd’s pie traditionally is made with lamb or beef and mashed potatoes, making for a filling but heavy meal. This spin on the classic dish is vegetarian friendly and low-carb! Meatless crumbles provide the perfect ground-meat texture, while creamy mashed cauliflower is a lighter, healthier potato substitute. Crescent dough cups hold them all together in mini pie form for fun, golden-brown, three-bite servings.
Vegetarian Shepherd’s Pie Muffins
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings 12
Calories 104 kcal
Ingredients
Cauliflower mash
- ½ head cauliflower cut into florets
- ¼ cup heavy cream
- 2 oz. parmesan cheese grated
Filling
- ½ lb. meatless crumbles
- ½ medium yellow onion diced
- 2 cloves garlic minced
- 1/2 cup frozen mixed vegetables
- 1 Tbsp. canola oil
- 1 Tbsp. all-purpose flour
- 1 Tbsp. tomato paste
- ½ cup vegetable stock
- 1 Tbsp. Worcestershire sauce
- ½ tsp. dried thyme
- ½ tsp. dried oregano
- Salt
- Pepper
Crust
- 1 crescent dough sheet
- Nonstick cooking spray
Instructions
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Preheat oven to 375 degrees F.
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In medium pot, cover cauliflower florets with water; boil until fork tender (about 10 minutes).
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Meanwhile, in large sauté pan, heat canola oil over medium heat. Add onions and cook for about 3 minutes. Stir in meatless crumbles and garlic; cook for 3 minutes.
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Stir in flour, tomato paste and vegetable stock to create thick sauce. (Note: If too much liquid evaporates, add additional ¼ cup stock.)
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Add thyme, oregano and Worcestershire sauce. Season with salt and pepper to taste.
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Stir in mixed vegetables and simmer for 3-5 minutes or until vegetables are cooked through. Set aside.
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Drain cauliflower florets; combine with cream and parmesan cheese in food processor. Blend until smooth. Season with salt and pepper to taste.
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On lightly floured surface, using rolling pin, roll dough into 12x9-inch rectangle. Cut into 12 equal squares.
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Lightly spray wells of muffin tin with nonstick cooking spray. Press dough into wells, covering sides.
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Fill wells with 1-2 tablespoons of crumble mix; top with mashed cauliflower.
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Bake for 15-20 minutes or until golden brown.
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Let pies rest for several minutes and serve warm.
Recipe Notes
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Nutrition Facts
Vegetarian Shepherd’s Pie Muffins
Amount Per Serving
Calories 104
Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 2g10%
Trans Fat 1g
Cholesterol 11mg4%
Sodium 245mg10%
Potassium 170mg5%
Carbohydrates 7g2%
Fiber 2g8%
Sugar 2g2%
Protein 6g12%
Vitamin A 551IU11%
Vitamin C 13mg16%
Calcium 74mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.