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Home » Dinner

Low FODMAP Shepherd's Pie

Modified: Oct 23, 2024 · Published: Nov 3, 2023 · by Venessa Mandelkow · This post may contain affiliate links · 2 Comments

Jump to Recipe

A delicious Low FODMAP Shepherd’s Pie is exactly what is needed when comfort food is in demand. The ground meat is flavored with tomatoes, veggies, and spices and topped with creamy mashed potatoes baked to perfection. It easily fits into the low FODMAP diet, is gluten free with the correct ingredient selection, and is easily modified dairy free if needed. 

an individual serving of shepherd's pie on a plate.
Jump to:
  • Why You'll Love This Recipe
  • Featured Ingredients
  • Step-by-Step Instructions
  • Tips and Tricks
  • Ingredient Swaps
  • Variations
  • Reader Love
  • Storing and Reheating
  • Low FODMAP Notes
  • FAQs
  • Meal Planning
  • Meal Prepping
  • Additional Low FODMAP Comfort Meals
  • Love This Recipe?
  • Recipe

Why You'll Love This Recipe

  • Perfect Way To Use Leftover Instant Pot Mashed Potatoes
  • Different Way To Use Ground Beef, Beyond Tacos or Sloppy Joe's
  • Gluten Free, Low FODMAP

Featured Ingredients

shepherd's pie ingredients.
  • Ground Meat - Ground lamb, lean ground beef, or sausage are all great options. Be sure the sausage is FODMAP friendly.
  • Tomato Paste - Concentrated tomato flavor, perfect to flavor the ground meat. 
  • Gluten Free Flour - GF flour thickens the tomato sauce. 
  • Frozen Veggies - Use frozen diced carrots, peas and corn. Using frozen makes it more convenient and quicker to get dinner on the table. 
  • Spices - Use dried oregano, parsley, rosemary, kosher salt, ground black pepper - all pantry spices.
  • Green Onion Tops - Use only the green parts of the spring onion to keep it FODMAP friendly.
  • Worcestershire Sauce - The perfect umami flavor added to the tomato-flavored ground meat. Find a brand that is gluten free, like Lea Perrins.
  • Potatoes - Russets or Yukon Golds are great options. 
  • Milk - Use milk, lactose free milk, or a dairy free milk option like unsweetened almond milk.  
  • Butter - Use salted butter, or if you cannot tolerate butter, use a dairy free butter spread. 
  • Egg Yolk - This adds to the rich flavor of the potatoes and helps with browning. I borrowed the idea from Alton Brown. 
  • Parmesan Cheese - Shaved parmesan cheese adds the perfect salty flavor. If you cannot handle dairy, omit this ingredient.

See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.

Step-by-Step Instructions

peeling on potato with a peeler.

Step 1: Wash and peel the potatoes. Dice into cubes with a sharp knife on a cutting board. Put into a saucepan.

diced potatoes in a saucepan with water on the stovetop.

Step 2: Fill the large saucepan with water, covering the potatoes. Cook on high heat until boiling. Allow the chopped potatoes to boil for 10-15 minutes or until fork tender.

cooked, diced potatoes in a bowl with a potato masher.

Step 3: Drain potatoes in a colander and return to the saucepan. Add the butter, milk, and salt—Mash with a potato masher or use a potato ricer until the potatoes reach the right consistency. Add the egg yolk and parmesan cheese and stir. Set aside.

cooked ground beef in skillet.

Step 4: While the potatoes cook, start the ground meat filling. In a skillet, add the garlic oil and ground meat. Cook the ground meat until no longer pink, roughly 8-10 minutes. 

cooked ground beef in a skillet with dried spices.

Step 5: Add the oregano, parsley, rosemary, salt, black pepper, and worcestershire sauce. Stir to combine.

cooked ground beef with gluten free flour and tomato paste.

Step 6: Next, add the gluten free flour, and tomato paste. Stir and cook for one minute. Next, add the beef broth. Stir again until tomato paste is mixed in.

cooked ground beef with veggies added in a skillet on a stovetop.

Step 7: Add the corn, carrots, peas, and green onion tops. Simmer for four minutes, then turn off the heat and set aside.

a glass baking pan with the meat mixture spread out with a wooden spatula.

Step 8: Grease a 9x13-inch baking dish with cooking spray or butter. 

Pour the meat mixture into the oven-proof dish and spread it out evenly. 

baking dish with the meat layer, with dollops of mashed potatoes.

Step 9: Next, add dollops of the potato topping on top of the meat mixture. With a large wooden spoon, spread out the mashed potatoes evenly all the way to the edge of the pan. This will seal in the meat mixture. 

Bake in a 400 degree F oven for 30 minutes or until the edges of mashed potatoes turn golden brown.

baked shepherds pie topped with chopped parsley.

Step 10: Top with chopped fresh herbs, parsley, or thyme would be perfect options, and serve immediately.

Tips and Tricks

Mashed Potatoes Tips: Use leftover mashed potatoes, use an Instant Pot to make quick mashed potatoes, or purchase ready-made mashed potatoes from the grocery store. Just be sure the ingredients are FODMAP friendly. 

Cooked Ground Beef Meal Prep Tip: Have already cooked ground beef in the freezer and ready to go. Complete instructions on how to do this. It is the best time saver for busy families. 

Need additional Low FODMAP dinner ideas? Find an old favorite or something new!

Ingredient Swaps

  • Fresh Carrots - If you want to dice and chop fresh carrots, add them before adding the frozen peas and corn.
  • Broth Options - If you do not have any beef broth, swap in chicken broth. Or use a beef stock cube and boiling water. 
  • Fresh Spices - If you want to use fresh spices instead of dried, increase the amount to one teaspoon of fresh. Fresh spices do not pack as powerful of a punch as dried. 

Variations

Sweet Potato Shepherd’s Pie: Swap in sweet potato mash for the mashed potatoes. It is a tasty variation of the traditional white potato mash. 

Turkey Shepherd’s Pie: Use ground turkey for the ground meat for a lower calorie option. 

Dairy Free Shepherd’s Pie: In place of butter, use garlic oil or vegan butter. Instead of the milk, use unsweetened almond milk and omit the parmesan cheese or use a vegan cheese you love.

Reader Love

Just sooooo delicious!

- Dan

⭐⭐⭐⭐⭐

Storing and Reheating

Store: Store any leftovers in an airtight container in the refrigerator for up to four days. 

Freeze: Use individual serving-size freezer-friendly containers and pop them into the freezer for a perfect hearty lunch on a cold day. Defrost before reheating. Your taste buds will thank you.  

Reheat: Use a microwave-safe plate and heat in the microwave for 1-2 minutes or until warm. Leftovers reheat great! 

Low FODMAP Notes

Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.

  • Ground Beef - Safe at unseasoned, plain ground beef has no detectable FODMAPs.
  • Tomato Paste - Safe at 2 tablespoons or 28 grams per meal.
  • Gluten Free Flour - Safe at ⅔ cup or 100 grams per meal.
  • Carrots - Safe at 1 small or ½ medium or 75 grams per meal.
  • Peas - Safe at 1 tablespoon or 15 grams per meal. 
  • Corn - Safe at ½ cob or 38 grams per meal. 
  • Spices: Dried oregano, dried parsley, dried rosemary, kosher salt, ground black pepper: Safe at 1 teaspoon per meal. 
  • Worcestershire Sauce - Safe at 2 tablespoons or 42 grams per meal.
  • Potatoes - Safe at ¼ cup or 75 grams per meal. 
  • Milk -  Safe at 1 tablespoon or 20 grams per meal. 
  • Butter - Safe at 1 tablespoon or 19 grams per meal. 
  • Egg Yolk - Safe at 1 whole egg per meal. 
  • Parmesan Cheese - Safe at 40 grams per meal.

For additional information on a low FODMAP diet, please visit  Monash University or  FODMAP Friendly. Both have websites and apps for additional guidance and testing results.

FAQs

Where does Shepherd’s Pie come from?

This hearty meal hails from Ireland and is a popular choice for St. Patrick’s Day or any time of the year.

What is the difference between Shepherd’s Pie and Cottage Pie?

Traditionally, shepherd’s pie is made with ground lamb. Shepherds to herd sheep, after all. When it’s made with ground beef, it is called cottage pie.

Meal Planning

Shepherd’s Pie is a complete meal on its own and one the whole family will love. Add a lettuce salad with a drizzle of low FODMAP ranch dressing. Additional side dish options include gluten free stuffing, and glazed green beans.

using a wooden spoon to scoop out a serving of shepherd's pie in a baking dish.

Meal Prepping

Make a double batch of this meal and freeze an unbaked one for an already prepped and ready to go meal, waiting for you in the freezer. If you do not have time to defrost the night before, you can go straight into the oven from the freezer as long as it is in an oven-safe dish. I do not recommend glass for this. Try using a metal pan.

Additional Low FODMAP Comfort Meals

  • Low FODMAP Chicken Pot Pie - A rich gluten free gravy with diced chicken in veggies topped with a low FODMAP pie crust. 
  • Low FODMAP Beef Stew - Flavorful beef and pieces of carrots in a delicious stew, and served with mashed potatoes. 
  • Low FODMAP Biscuits and Gravy - A comforting breakfast option. Low FODMAP biscuits smothered in a low FODMAP sausage gravy. 

Love This Recipe?

Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa

Recipe

individual serving of shepherds pie on a plate topped with fresh parsley.

Low FODMAP Shepherd’s Pie

5 from 2 votes
A flavorful beef and veggies base topped with creamy mashed potatoes.
Prep Time: 20 minutes minutes
Cook Time: 1 hour hour 10 minutes minutes
Total Time: 1 hour hour 30 minutes minutes
Servings: 8 Servings
Author: Venessa Mandelkow
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Ingredients

Mashed Potato Topping:

  • 4 medium russet potatoes peeled and chopped (about 5-6 cups)
  • 1 teaspoon kosher salt
  • ½ cup unsweetened almond milk (Note 1)
  • 4 tablespoons butter salted
  • 1 egg yolk
  • ½ cup parmesan cheese shaved

Meat Filling:

  • 2 pounds ground beef turkey, lamb, or sausage (or a combination of any)
  • 1 tablespoon garlic infused oil
  • ¼ teaspoon dried oregano
  • ¼ teaspoon dried parsley or 1 teaspoon fresh
  • ¼ teaspoon dried rosemary or 1 teaspoon fresh
  • 1 teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • 1 teaspoon worcestershire sauce
  • 2 tablespoons gluten free flour (Note 2)
  • 6 ounces tomato paste
  • 1 cup beef broth (Note 3)
  • ½ cup corn kernels frozen
  • 1 cup carrots and peas frozen
  • ½ cup green onions tops only
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Instructions

  • Preheat the oven to 400 degrees F.
  • Wash and peel the potatoes. Dice into cubes and put into a saucepan.
  • Cover the potatoes in the saucepan with water. Cook on high heat until boiling. Allow the potatoes to boil 10-15 minutes or until fork tender.
  • Drain potatoes and return to the saucepan. Add the butter, almond milk, and salt. Mash with a potato masher. Add the egg yolk and parmesan cheese. Set aside
  • While the potatoes cook, start the meat filling. In a skillet, add the garlic oil and ground meat. Cook the ground meat until no longer pink.
  • Add the oregano, parsley, rosemary, salt, black pepper and worcestershire sauce. Stir to combine.
  • Next add the gluten free flour, and tomato paste. Stir and cook for one minute. Next add the beef broth. Stir again until tomato paste is mixed in.
  • Add the corn, carrots, peas and green onion tops. Simmer for four minutes and then turn off heat and set aside.
  • Grease a 9x13 baking dish with cooking spray or butter.
  • Pour the meat mixture into the dish and spread it out evenly.
  • Next add dollops of mashed potatoes on top of the meat mixture. With a large wooden spoon, spread out the mashed potatoes evenly all the way to the edge to the pan. This will seal in the meat mixture. If you want you can spread out the mashed potatoes like frosting.
  • Bake in a 400 degree F oven for 30 minutes or until mashed potatoes turn golden brown.
  • Top with chopped fresh parsley and serve immediately.
  • Store any leftovers in an airtight container in the refrigerator for up to four days.

Notes

Note 1: Regular dairy milk, except skim milk, will also work. 
Note 2: Traditional all-purpose flour will also work. 
Note 3: Use a low FODMAP beef broth or a beef stock cube that is low FODMAP.
Meal Prep Notes:
Freeze an unbaked shepherd's pie for up to four months. Defrost in the refrigerator the night before you want to cook. If still frozen, it will require a longer cooking time.
Low FODMAP Notes:
Low FODMAP ingredient information is based on the  Monash University Food App and  FODMAP Friendly App testing results.

Nutrition Information

Serving: 1 ServingCalories: 416kcalCarbohydrates: 24gProtein: 41gFat: 17gSugar: 3g
Love this recipe?Tag Us @Loveable_Lemons or #loveablelemons

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Comments

    5 from 2 votes (1 rating without comment)

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    Recipe Rating




  1. Dan says

    October 07, 2024 at 10:08 am

    5 stars
    Just sooooo delicious !

    Reply
    • Venessa Mandelkow says

      October 08, 2024 at 8:02 am

      I am so happy you loved it!
      -Venessa

      Reply
Writer sitting on rocks

Hello, I'm Venessa! After a diagnosis that would change how I cook and eat meals, I had to adapt my favorite recipes to be low FODMAP—turning what was once a sour lemon into something loveable. So join me on a delicious journey to falling in love with food again.

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a wooden spoon scooping out a serving of shepherd's pie, ingredients, and a plate full of shepherd's pie.

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