Healthy Shepherd’s Pie Recipe

I reimagined the classic as a Dairy Free Shepherd’s Pie featuring extra vegetables, bold spices, and olive oil mashed potatoes, all gluten free and dairy free.

I kept tweaking this Healthy Shepherd’s Pie until it finally felt like the real thing but lighter. It’s all about extra veggies and bold spice, crowned by silky mashed Yukon Gold potatoes made with extra virgin olive oil that somehow make it feel indulgent without dairy.

I call it my Dairy Free Shepherd’s Pie because yeah, it’s dairy free and it still hits that savory note, and on busy nights it’s my go to Gluten Free Dairy Free Dinner that doesn’t feel like a compromise. Honest food, a little rough around the edges, but you’ll want seconds.

Ingredients

• Creamy starchy carbs and potassium make mash smooth and slightly buttery
• Protein rich turkey leaner lamb gives richer flavor and more iron
• Heart healthy fats adds fruitiness helps carry flavor and mouthfeel
• Sweet crunchy full of fiber and vitamin A brightens the filling
• Small sweet add fiber and plant protein pop of green color theyre nice
• Umami boost low calorie add savory depth and meaty texture
• Concentrated tomato tang deepens savory notes and adds slight acidity
• Optional cheesy flavor B vitamins and savory note without dairy

Ingredient Quantities

• 1 lb (450 g) lean ground lamb or ground turkey (your choice)
• 2 tbsp extra virgin olive oil
• 1 medium yellow onion (about 1 cup)
• 2 cloves garlic
• 2 medium carrots (about 1 cup)
• 1 celery stalk
• 1 cup cremini or button mushrooms
• 1 cup frozen peas
• 2 tbsp tomato paste
• 1 tbsp gluten free Worcestershire sauce
• 1 cup low sodium beef or vegetable broth
• 1 tbsp cornstarch or arrowroot powder
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tsp smoked paprika
• 1 bay leaf (optional)
• 2 lb (900 g) Yukon Gold potatoes
• 1/3 cup extra virgin olive oil
• 1/4 cup unsweetened plant milk (almond, soy or oat)
• 2 tbsp nutritional yeast (optional, for a cheesy flavor)
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 2 tbsp chopped fresh parsley (optional, for garnish)

How to Make this

1. Preheat oven to 400°F (200°C). Wash and cut 2 lb Yukon Gold potatoes into even chunks, place in salted boiling water and cook until fork-tender, about 15-20 minutes.

2. While potatoes cook, heat 2 tbsp extra virgin olive oil in a large skillet over medium-high heat. Add 1 cup chopped yellow onion, 1 cup diced carrots, 1 celery stalk diced, and a pinch of salt; cook until softened, about 5-7 minutes.

3. Add 2 cloves minced garlic and 1 cup chopped cremini or button mushrooms, cook another 3-4 minutes until mushrooms release their liquid. Stir in 1 tsp dried thyme, 1 tsp dried rosemary, 1 tsp smoked paprika and the optional bay leaf.

4. Push veggies to the side, add 1 lb lean ground lamb or turkey and brown, breaking it up with a spoon, until no pink remains. Stir in 2 tbsp tomato paste and 1 tbsp gluten free Worcestershire sauce and cook 1-2 minutes to deepen the flavor.

5. Pour in 1 cup low sodium beef or vegetable broth and bring to a simmer. In a small bowl mix 1 tbsp cornstarch or arrowroot with 2 tbsp cold broth or water to make a slurry, whisk into the simmering filling and cook until thickened, about 2 minutes. Stir in 1 cup frozen peas, season with 1 tsp kosher salt and 1/2 tsp freshly ground black pepper, taste and adjust.

6. Drain potatoes and return to the pot for a minute over low heat to dry out, then mash with 1/3 cup extra virgin olive oil, 1/4 cup unsweetened plant milk, and 2 tbsp nutritional yeast if using; mash to your preferred texture, a few lumps are fine.

7. Transfer the meat and veggie filling to a 9×9 or similar baking dish, remove the bay leaf, then spoon the olive oil mashed potatoes over the top and spread evenly, make a few forks ridges to help browning.

8. Bake for 20-25 minutes until the filling bubbles at the edges and the top is lightly golden. If you want a crisper top, broil for 2-3 minutes but watch it closely so it doesnt burn.

9. Let rest 5-10 minutes, sprinkle with 2 tbsp chopped fresh parsley if desired, then serve warm.

Equipment Needed

1. Large pot to boil the potatoes
2. Colander for draining potatoes
3. Large skillet or saute pan for the veggies and meat
4. 9×9 or similar ovenproof baking dish
5. Potato masher or sturdy fork to mash with oil and plant milk
6. Cutting board and chef’s knife for chopping
7. Measuring cups and spoons
8. Wooden spoon or spatula for stirring and breaking up meat
9. Small bowl and whisk for the cornstarch slurry
10. Oven mitts or potholders

FAQ

Healthy Shepherd’s Pie Recipe Substitutions and Variations

• Ground lamb or ground turkey: try ground beef (about 90% lean), a plant based crumble like Beyond or Impossible, or cooked brown lentils plus chopped mushrooms for a veggie option (use about 2 cups cooked lentils + 1 cup mushrooms to replace 1 lb meat).
• Yukon Gold potatoes: swap with russet potatoes for a fluffier mash, sweet potatoes for a sweeter, more nutrient rich mash, or roast and mash cauliflower for a low carb version (you’ll need less milk and oil for cauliflower).
• 1/3 cup extra virgin olive oil (for the mash): use melted butter for richer flavor, avocado oil for a neutral high smoke point oil, or a mix of 1 tbsp olive oil plus 1 tbsp plain yogurt for creaminess.
• 1/4 cup unsweetened plant milk: use regular dairy milk, unsweetened oat or soy if you want creaminess, or thin plain yogurt with a little water for a tangy, thicker finish.

Pro Tips

1) Brown the meat good, dont rush it. Getting a deep brown on the meat adds so much more flavor, and if you lift the meat out while you sweat the veggies you wont steam them and the pan wont get soggy.

2) Dry your mushrooms and veggies well before they mingle with the sauce, mushrooms release a lot of water. Pat them dry or cook them longer on medium-high till most liquid evaporates, otherwise the filling ends up watery.

3) For extra creamy potatoes push them through a ricer or food mill while hot, warm the plant milk first so it absorbs better. If you prefer a rustic mash just mash by hand and leave little lumps, they add texture, and add the oil slowly so you dont overdo it.

4) Taste and adjust after you thicken the filling because starches can mute seasoning. A tiny splash of vinegar or lemon brightens the whole thing, or a pinch of sugar balances tomato acid, but be careful with salt since reduced sauces concentrate it.

5) Make ahead or freeze: assemble cooled but unbaked for up to 24 hours in the fridge, flavors actually marry better. For freezing cool completely then wrap tight, bake from frozen adding 10-15 minutes and cover with foil at first so the top doesnt burn.