gluten free, low FODMAP shepherd's piping hot from the oven with bubbling cheese and juicy ground beef filling

Low FODMAP Shepherd’s Pie

Hi folks! The other night I spontaneously whipped up low FODMAP shepherd’s pie for the first time ever using ingredients I had on hand. I was inspired by several shepherd’s pie pins I found on Pinterest. Turns out it was a tasty departure from our normal meals!

Unfortunately, I don’t have many photos of my process, it really was made on whim. I had leftover mashed potatoes equaling 2 cups or so. The mashed potatoes can be made fast and even prepped the night before.  Peel about 4 large baking potatoes (I leave a little peel on for added nutrition), chop and boil for about 10 minutes or until soft. The fun part- smash them with a pat of Earth Balance, a dash of salt and pepper.

Assembling your low FODMAP shepherd’s pie.

Brown a pound of ground beef in a large skillet. Lamb is the traditionally filling, but I’m personally not a fan. You could also use ground turkey.  Once the beef is nicely browned, add one can of plain tomato sauce (15oz) and a cup of water. Cove and simmer for about 15 minutes. Prep your veggies at this time.

Traditionally shepherd’s pie is made with peas and carrots, this version omits those as TQ is allergic. Feel free to add whatever veggies works best for your eaters.

Finely chop 1 small green pepper and finely shred 1 cup chard. *Spinach or kale are good substitutes. Measure 1 cup of frozen corn kernels. Add the healthy veggies to the pot once the beef had simmered and thickened a bit. The veggies cook down a bit, the chard should be wilted and the green pepper softened. Add a dash or two of tamari (gluten free soy sauce) for a little depth of flavor. Turn off the heat and get your baking dish ready. Preheat the oven to 350 degrees.

Use a 2qt baking dish that is oven proof. Give it a little spray of non-stick spray and layer in the ground beef mixture. Gently spoon on the mashed potatoes on top of the beef and spread with the back of a spoon until relatively smooth. Top with a generous amount of grated lactose free sharp cheddar cheese (6oz or so) Pop the whole thing in the oven for about 25 minutes. Look for a nicely browned top with some of the juices bubbling around the edges. Let cool for just a minute before plunging in and enjoy!

Finally, end result was a super comforting, fully customizable, low FODMAP shepherd’s pie that the whole family devoured! You could easily sub different meats and veggies to suit your dietary needs. I love simple weeknight meals like this that still feel a little special. Try this recipe next time you need some cozy comfort food!

Let me know in the comments if you give it a try. Wishing you warmth and full bellies as the weather gets chilly.

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A healthy scoop of cozy low FODMAP Shepherd's Pie that was customized with low FODMAP veggies, toasty and browned cheddar cheese topping the creamy mashed potatoes

Low FODMAP Shepherd’s Pie

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Ingredients

Scale

1 lb ground beef

1 cup finely shredded greens (like chard, spinach, kale)*whatever agrees best

1 cup corn (if tolerated)

1 small green or red pepper finely chopped

1 15oz can pure tomato sauce

4 russet potatoes (or 2 cups mashed potatoes)

3/4 cup lactose free cheddar cheese

few dashes gluten free soy sauce (tamari)

1 cup of water

Instructions

Preheat oven to 350°.

Peel about 4 large baking potatoes, chop and boil for about 10 minutes or until soft. Smash them with a pat of Earth Balance butter substitute, and a dash of salt and pepper.

Brown meat in a large skillet about 5 minutes over medium heat, add tomato sauce and 1 cup of water.

Allow to simmer covered for 15 minutes until sauce thickens a bit.

Add all veggies to beef, stir until greens wilt and peppers soften. Add a few dashes of tamari.

Spray 2 Qt. baking dish with non-stick spray.

Layer in the ground beef mixture.

Gently spoon the mashed potatoes on top of the beef and spread with the back of a spoon until smooth. 

Top with 3/4 cup grated lactose free sharp cheddar cheese

Bake in the oven for 25 minutes. Look for a nicely browned top with some of the juices bubbling around the edges. Let cool for just a minute before digging in – enjoy!

  • Author: Karina K.
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4 Comments

  1. Hello,
    I’m so glad to come across your blog, I’ve been suffering from stomach aches for over a year now because of my fructose intolerance. I’m still trying to figure things out… I’m trying to find fructose free recipes and I came across your shepards pie, I’m a little surprised that tomato and kale were added, since they are both high in fructose especially tomatoes. Is that fine with your son?
    Best,
    Reem

    p.s: Please keep the recipes coming 🙂

    • Hi! It took us a good year before we figured things out- and we’re still learning in process! Kale has no fructose and tomatoes are low. My son tolerates both well regardless. However, one of the trickiest parts of FM is that everyone’s threshold is different! Let me know if I can help you out further! Thank you for your support! 🙂

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