Vegan Shepard’s Pie- Easily the Best

A few weeks ago, I finished up my Bariatric surgery rotation. I liked it 112% more than I thought I would. It has been my favorite rotation thus far. I didn’t really know much about bariatric surgery before starting this rotation. I was able to learn so much in the one short week spent there. I really enjoyed helping people learn how to make better food choices. I loved seeing how excited patients were to change. For me personally, I was most excited to create a recipe to help patients with meal ideas. The original recipe was not vegan, but I modified the bariatric recipe to be cruelty free. Delish!

Bariatric Surgery Rotation

For those who are curious about my experience with this rotation here a little snip-it. This bariatric surgery recipe is for those who are at their weight goal, or stage VI. This is when they can start reincorporating complex carbohydrates back into meals. Most calories are coming from protein rich foods. Proteins plays a huge role before and after surgery. After surgery stomach sized is drastically decreased. Each food eaten should make a good dent into the number of calories needed daily. This helps make sure patients are meeting their daily needs. (Disclaimer, I’m not a RD or MD. Don’t use this information to self-treat yourself. I am not WebMD. Go to a trained professional).

Mashed Cauli-

For the bariatric recipe I added protein powder and Greek yogurt to the cauliflower mashed potatoes to increase the amount of protein. DYK cauliflower is high in vitamin C. I thought that was an interesting fact! I had never made cauliflower mashed potatoes before trying this recipe. It was surprising how well they resemble mashed potatoes. Though, they didn’t fool me! I would much rather have regular potatoes. Definitely would willingly eat these if they were available. Cauliflower is a great low-carb option if that floats your boat. Personally I have nothing against carbohydrates. The one thing I readily remember from my macronutrient class from undergrad was that our bodies need ~130g/day to run. Though, the body is resilient and can run on just about anything it just prefer taking the easy road with carbohydrates.

Vegan Shepard's Pie

Course Main


  • 1 head cauliflower
  • 1 Tbsp vegan butter
  • 1 tsp garlic powder
  • salt and pepper
  • chives for topping
  • 1 Tbsp canola oil
  • 1 white onion diced
  • 2 cloves garlic minced
  • 1 12oz bag frozen carrots and peas
  • 1 12 oz bag frozen corn
  • 1 bag Gardein veggie crumbles
  • 1/4 cup vegetable broth


  1. Preheat oven to 400 F
  2. Bring a large pot of water to a boil. Break head of cauliflower into florets. Add florets to boiling water and cook for 10 minutes, drain well.
  3. Add cauliflower and butter to food processor and pulse a few times. Stir in salt and pepper and set aside
  4. In an oven-proof skillet heat oil and add frozen veggies. Once vegetables are slightly soft add onions, and garlic until translucent. Add vegetable broth and cook until all vegetables are softened.
  5. Top vegetables with mashed cauliflower and bake for 20 minutes. If golden top desired broil on high for 5 minutes then garnish with chives.


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