Low FODMAP Shepherd's Pie

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. 

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

• 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

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

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.

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.

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. 

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

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.

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

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. 

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.

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

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.

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

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.

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.