Lightened Up Individual Chicken Shepherd’s Pie

This post is sponsored by Progresso. All opinions expressed are all my own.

I recently had a good friend ask me if I would help her out with some recipes that are healthy, fairly low carb and delicious. Her New Year’s resolution was to lost a little weight and to feel better. I told her I would brainstorm and come up with a few ideas.

Keeping that in mind, during one of my last grocery runs to Wal-Mart I had an idea that I had to try. Progresso has a fantastic line of soups for any palate. I happen to be in love with their Tomato Basil soup – it’s perfect for a weeknight dinner paired with a grilled cheese. Although they’re delicious by themselves I wanted to come up with a new recipe idea using their Light Chicken Noodle Soup.

I love a good challenge.
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The typical Shepherd’s Pie is a layered casserole with beef and vegetables in a broth or sauce topped with mashed potatoes and baked.

This one tastes just as indulgent, but sooo much better for the waistline.IMGP4916That’s not mashed potatoes you’re seeing there – that’s mashed cauliflower.

ProgressoThis is SO good. I boiled the cauliflower until it was tender and put it through my food processor with some milk, cream cheese and a few other things. It was so easy.

I had my friend over for dinner the night that I made this and she LOVED it! I was surprised myself – it turned out so much better than I anticipated. The cauliflower was so dense and rich; it added just the right amount of contrast to the soup. It’s a brilliant substitute for potatoes.
Shepherd's PieYou get your veggies and protein, and lots of flavor but less fat and calories.

Get your printable here –

Lightened Up Individual Chicken Shepherd’s Pie

Lightened Up Individual Chicken Shepherd’s Pie


  • 1 head cauliflower
  • 4 oz reduced fat cream cheese
  • 1/2 cup 2% milk
  • 1/4 fat free Greek yogurt
  • 1/2 cup Parmesan cheese, plus more for topping
  • 1 tsp dried thyme
  • Salt and pepper
  • Progresso Light Chicken Noodle Soup - 1 can per serving


  • Boil the cauliflower in a large pot filled with water until tender, about 10-12 minutes; drain and roughly chop.
  • Add the cauliflower through thyme to a food processor and pulse until smooth, adding salt and pepper to taste.
  • Warm the chicken noodle soup in individual bowls or ramekins and spread the whipped cauliflower on top.
  • Sprinkle more Parmesan on top and serve.
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  • Shea

    Shea Goldstein is a writer and the voice behind Dixie Chik Cooks. She's also a recipe developer and brand ambassador. She has been published in several media platforms such as Redbook, Parade, Food Blogger Magazine and more. She has been developing recipes and writing since 2009. Shea is a Southern Belle Who's Thinking About What's For Dinner While Eating Lunch

This Post Has 2 Comments

  1. Adam J. Holland

    I’m impressed. Not because you created something delicious, but because you’ve fooled me into thinking I’m eating as I always have — flavor first, healthy last. It doesn’t hurt that you’ve used Progresso Soup as a main flavor component. (It’s one of the few prepared soups I’ll eat.) Thanks, Shea. I’ll be bookmarking this for sure.

    1. Shea

      Thanks, Holland! This was so good!

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