This shepherd’s pie is mostly low-fodmap because it does not use onions or garlic. It’s very delicious nonetheless and it makes a delicious dinner.

Servings: about 6

Ingredients:
-1 cup bell peppers, diced
-1 cup carrots, shredded or diced
-2 tbsp garlic infused olive oil
-1 lb ground meat of choice*
-2 tbsp tomato paste
-1 tbsp worcestershire sauce
-1 cup water
-1/2 cup peas, fresh or frozen
-2 sprigs fresh rosemary
-2 sprigs fresh thyme

For potatoes:
-2 cups golden or russet potatoes, peeled
-1/4 cup butter
-2 tbsp unsweetened plain almond milk
-1/2 tsp sea salt

For topping:
-1/2 cup sharp cheddar cheese
-1/2 cup mozzarella cheese

*I used half beef and half chorizo, but any meat would work here. You could even use soy crumbles and make it all vegetarian!

Instructions:
1. Preheat oven to 400 degrees F. Heat a cast iron skillet* to medium heat and add in the garlic infused olive oil, bell peppers, and carrots. Saute until carrots are softened.
2. While that is cooking, add the potatoes to a pot full of water and bring to a boil. Allow them to boil until fork tender (at least 10 minutes). Drain, smash, and add in the butter, almond milk, and salt. Stir well. Turn heat off and set aside.
3. Add in the meat and brown the meat until cooked.
4. Stir in the water, worcestershire sauce, and tomato paste.
5. Stir in the peas and fresh herbs. Let simmer for about 10 minutes, stirring often, until liquid reduces.
6. Cover the mixture with the potatoes, being sure to seal the potatoes along the edges to prevent bubbling. Top with the cheese.
7. Transfer to the oven for 20 minutes. To get that browning on the cheese, switch the oven to broil for about 2 minutes (be care and watch, as it can burn quickly!)

*If you’re not using an oven safe skillet like a cast iron, you’ll need to transfer your mixture to an oven safe casserole dish before topping with the potatoes!

Print Recipe

Shepherd’s Pie

A low-FODMAP version of shepherd's pie

Course: Main Course

Servings: 6 people

Ingredients

• 1 cup bell peppers diced
• 1 cup carrots diced
• 2 tbsp garlic infused olive oil
• 1 lb grass-fed ground beef
• 2 tbsp tomato paste
• 1 tbsp worcestershire sauce
• 1 cup water
• 1/2 cup peas
• 2 sprigs rosemary and thyme

For Potato Topping:

• 2 cup golden or russet potatoes peeled
• 1/4 cup butter
• 2 tbsp milk of choice
• 1/2 tsp kosher or sea salt
• 1/2 cup cheddar cheese
• 1/2 cup mozzarella cheese

Instructions

• Preheat oven to 400 degrees F. Heat a cast iron skillet* to medium heat and add in the garlic infused olive oil, bell peppers, and carrots. Saute until carrots are softened.
• While that is cooking, add the potatoes to a pot full of water and bring to a boil. Allow them to boil until fork tender (at least 10 minutes). Drain, smash, and add in the butter, almond milk, and salt. Stir well. Turn heat off and set aside.
• Add in the meat and brown the meat until cooked.
• Stir in the water, worcestershire sauce, and tomato paste.
• Stir in the peas and fresh herbs. Let simmer for about 10 minutes, stirring often, until liquid reduces.
• Cover the mixture with the potatoes, being sure to seal the potatoes along the edges to prevent bubbling. Top with the cheese.
• Transfer to the oven for 20 minutes. To get that browning on the cheese, switch the oven to broil for about 2 minutes (be care and watch, as it can burn quickly!)

Notes

If you’re not using an oven safe skillet like a cast iron, you’ll need to transfer your mixture to an oven safe casserole dish before topping with the potatoes!