Vidalia Caramelized Onion Cauliflower Shepherd’s Pie

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Craving some healthy comfort food? You’re in luck. This Vidalia Caramelized Onions Cauliflower Shepherd’s pie has all the comforting sweet and savory flavors you are looking for. It’s also high in protein and sure to satisfy all taste buds.

caramelized onions vidalia with beef

I’m so excited it’s Vidalia onion season. These onions are so sweet, high in fiber, and provide many health benefits. Vidalia onions are grown in special sandy soil in Southeast Georgia, which helps create their sweet flavor without sugar. Caramelized Vidalia onions add a unique sweetness and an extra boost of delicious flavor that satisfies every tastebud.

This recipe contains four sweet and delicious Vidalia onions, making it a superfood meal. Vidalia onions’ health benefits come from their rich chemical composition, including flavonoids and alkcysteine sulphoxides (ACSOs). 

Flavonoids, such as anthocyanins, and flavonols like quercetin, are antioxidants that contribute to the colors of onions—reds and purples in some and yellows and browns in others. ACSOs are responsible for onions’ distinctive flavor and smell, which are released when the enzyme alliinase acts on these compounds.

Vidalia onions are loaded with vitamin C, fiber, and flavonoids and are associated with many health benefits. These substances may help reduce cancer risk, prevent blood clots, reduce asthma symptoms, improve gastrointestinal health, and have antibiotic effects (1).

Buying your Onions from family-owned Shuman Farms has extra benefits in that they practice sustainable farming practices such as water conservation, reducing soil erosion, and responsible pest and disease control.

Caramelized Onion Shepherd pie low carb in a white dish

Vidalia Caramelized Onion Cauliflower Sheppard Pie

Prep Time 1 hour 15 minutes
Cook Time 1 hour
Course Main Course
Servings 6 servings
Calories 298 kcal

Ingredients
  

  • 4 Shuman Farms Vidalia onions chopped
  • .5 lb white or orange sweet potato peeled and chopped
  • 1 lb cauliflower chopped
  • 1/2 cup milk
  • 2 Tbsp butter
  • 1 tsp sea salt divided
  • 1 lb ground grass-fed beef
  • ¼ tsp black pepper
  • 1 tsp garlic powder
  • 1 tbsp avocado oil
  • 1/3 cup beef broth
  • 1 tbsp coconut aminos
  • 1 tsp thyme leaves
  • 3/4 cup shredded Swiss cheese & gruyere cheese

Instructions
 

  • Prepare the Potato and Cauliflower Mash:
  • Fill a large pot with about two-thirds full water and bring it to a low boil.
  • Add sweet potato and cauliflower to the pot. Boil until they are fork-tender.
  • Drain the vegetables and mash them with a potato masher and the butter and milk until creamy—season lightly with salt and set aside.
  • Cook the Beef:
  • Place a large skillet over medium heat and add the ground grass-fed beef.
  • Season the beef with salt, pepper, and garlic powder. Cook until the beef is crumbled and cooked through. Remove from the skillet and set aside. Wipe the skillet clean.
  • Caramelize the Onions:
  • In the same skillet, heat oil over low heat.
  • Add Shuman Farms Vidalia onions and sauté for 10 minutes, stirring occasionally. After 10 minutes, add a pinch of salt and continue to cook for another 20-30 minutes, stirring occasionally, until the onions are soft and caramelized.
  • Combine Ingredients:
  • Add broth and coconut aminos to the skillet with onions, scraping up any browned bits from the bottom of the pan.
  • Bring the mixture to a low simmer, then add the cooked beef and thyme. Stir and cook together for 3 minutes. Remove from heat.
  • Assemble and Bake:
  • Preheat your oven to 400°F (200°C).
  • Carefully spoon the mashed sweet potato and cauliflower over the onion and beef mixture in the skillet, spreading evenly to cover.
  • Alternatively, you can transfer the onion and beef mixture to an oven-safe baking dish and then top with the mashed mix.
  • Bake in the preheated oven for 30 minutes, uncovered.

Nutrition

Calories: 298kcalCarbohydrates: 20gProtein: 23gFat: 14gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.4gCholesterol: 70mgSodium: 716mgPotassium: 781mgFiber: 4gSugar: 7gVitamin A: 5625IUVitamin C: 43mgCalcium: 152mgIron: 3mg
Tried this recipe?Let us know how it was!
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Ginger Cochran is a Registered Dietitian Nutritionist, functional medicine practitioner, Certified Diabetes Educator & Care Specialist, Certified Wellness Coach, Certified Exercise Physiologist, and owner of Nutritious Ginger, an integrative and functional nutrition practice focusing on full body self-care and nourishment. Ginger’s primary specialty is women’s health, with a special emphasis on gestational diabetes, weight management, infertility, digestive wellness, and overall health + happiness.
Ginger serves on the board of director for the Nutrition Care Manual by the Academy of Nutrition and Dietetics.

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