Skillet Beef Patties with Garlic Mashed Cauliflower
Juicy little beef patties with sweet caramelised onions, creamy mash and roasted carrot sticks.
- AIP
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Keto
- Low-GI
- Paleo
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 1 lb ground beef
- 1 head cauliflower, cut into florets
- 1 lb carrots, cut into sticks
- 4 tbsp olive oil
- 1 onion, thinly sliced
- 2 garlic cloves, minced
- 1 tbsp apple cider vinegar
- 1 tsp dried rosemary
- 1.5 tsp salt
Method
- Heat the oven to 425°F, toss the carrots with oil and salt and roast until tender.20 min timer
- Meanwhile simmer the cauliflower in salted water until very soft.12 min timer
- Blend the cauliflower with olive oil, garlic and salt until creamy.
- Shape the beef into eight small patties with rosemary and salt and brown in olive oil, 5 minutes a side, until no longer pink inside.10 min timer
- Set out the kids' share, then soften the onion in the pan and finish it with vinegar.5 min timerKids’ plate comes out here
Kids’ plate: Dip patties
On the plate: A small beef patty, creamy mashed cauliflower and soft carrot sticks.
Make it a game: Break the patty into dipping pieces — see how many carrot sticks it can carry.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): Beef, vegetables and olive oil only — the mash is cauliflower, no dairy needed.
- Hashimoto's thyroiditis: Gluten-free and soy-free throughout, seasoned with garlic and rosemary.
- Pregnant: Nothing raw, unpasteurised or alcoholic in the pan.
- Toddler (1–3): Soft mash, tender patty pieces and carrots cooked to squish.
- Kid (4–12): Patty strips made for dipping, mild flavour and familiar shapes.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.