Healthy Shepherd’s Pie

Put a lighter spin on a beloved classic meal with this Healthy Shepherd’s Pie recipe! It utilizes cauliflower mash instead of mashed potatoes, lean turkey, and a lighter version of the filling to make a low-carb meal that tastes as good as the original. 

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Eating healthier doesn’t mean giving up all of your favorite comfort foods! Instead, you need to make a few simple switches to make it lighter in carbs, but still packed with protein and fiber. This healthier shepherd’s pie is the perfect warm and filling meal for a cold evening! 

If you like lightened up comfort food recipes, you will love high protein vegetarian lasagna and healthy chicken pot pie casserole!

Why You’ll Love This Recipe

• Same Cozy Flavor: If you grew up enjoying shepherd’s pie, this recipe has the same great flavor as the classic. It’s still warm, delicious, and comforting. 
• Simple Swaps for a Healthier Meal: It’s easy to make a classic comfort meal better for you by making a few easy swaps. This low-calorie shepherd’s pie swaps cauliflower mash for potatoes, lean ground turkey for beef, is packed with vegetables, and skips the gravy without sacrificing the flavor. 
• Low Carb, High Protein, High Fiber: Balancing macronutrients is the key to healthier eating, so this recipe makes a few simple swaps to make shepherd’s pie better for you. Mashed cauliflower has fewer carbs and more fiber, while ground turkey is lower in fat and higher in protein. 

Ingredients

• Roasted Cauliflower Mash: This easy, healthy shepherd’s pie substitutes roasted cauliflower mash for mashed potatoes to lower the carbs and calories and increase the fiber and veggies.
• Carrots, Celery, and Onion: These three aromatic vegetables are called a mirepoix and are important for creating a sweet, earthy, and flavorful base for many soups, stews, and sauces.
• Peas: These bright green vegetables are packed with plant-based protein and fiber, plus sweet flavor. 
• Ground Turkey: Lean ground turkey is a great alternative for ground beef if you want a less fatty and caloric meat that still has a ton of protein. 
• Tomato Paste: Add some rich umami flavor and a little acidity to the filling with tomato paste.
• Chicken Broth: A bit of low-sodium chicken broth intensifies the flavor and thins out the sauce a bit.

See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.

Variations & Dietary Modifications

• Try a Different Protein: You can use ground chicken or lean ground beef instead of turkey to change up the flavor. Plant-based protein from lentils, mushrooms, and white beans are great if you want a vegetarian option. 
• Swap Out the Mash: Instead of roasted cauliflower mash, you can top your shepherd’s pie with mashed parsnips, butternut squash, sweet potatoes, or low calorie mashed potatoes.
• Add More Veggies: Load up your shepherd’s pie with mushrooms, corn, green beans, or spinach for extra vegetables and fiber.

How to Make Healthy Shepherd’s Pie

This healthier shepherd’s pie recipe makes a few simple swaps to the classic recipe for a comfort meal that’s also nutritious! It’s easy to make and the perfect warm and filling cold weather meal. Before you get cooking, preheat your oven to 375° F and grease a deep baking dish.

Step 1: Saute the Vegetables. Cook the carrots, celery, onions, and garlic with heated olive oil in a large skillet. Saute for about 7 minutes or until the veggies begin to soften.

Step 2: Brown the Turkey. Add the ground turkey to the softened vegetables and break it up using a spatula. Let the meat cook through for approximately 7-8 minutes. 

Step 3: Add the Broth and Tomato Paste. Squeeze in the tomato paste and broth to the pans and bring it to a boil. This will reduce and thicken into a delicious sauce. 

Step 4: Stir in the Peas. Stir in the peas, rosemary, and thyme, and cook until the peas soften slightly. Then transfer the filling to a deep baking dish.

Step 5: Top with Cauliflower Mash. Spread your pre-prepared roasted garlic cauliflower mash over the filling in an even layer. 

Step 6: Bake. Place the baking dish in the oven and bake for 20-25 minutes until the cauliflower mash is lightly browned around the edges. Serve your shepherd’s pie with roasted winter vegetables. You can never go wrong with adding more vegetables to your dinner.

Expert Tips

• Let the Liquid Reduce: It’s important to let the chicken broth boil and reduce so it becomes more of a sauce instead of a thin soup. If your sauce is too watery the cauliflower mash will sink into the dish.
• Don’t Overfill: The filling will cook and boil in the oven, so it’s important that you don’t fill the pan to the top. It will boil over and make a mess in your oven!
• Use Frozen Veggies: You can use fresh vegetables if you prefer, but you can also use frozen peas and a frozen mirepoix mix to keep prep work to a minimum.
• Storing: Keep leftovers in an airtight container in the refrigerator for up to 7 days. You can also freeze this dish for about 30 days.

Serving Suggestions

Nothing beats a warm, cozy meal after a long day, especially if the weather is chilly or rainy. This high-protein shepherd’s pie will leave you feeling warm and satisfied, like any good comfort meal. It makes a few simple swaps in ingredients to make it healthier, but it doesn’t take away from the classic flavor. This is the perfect meal for winter dinner parties or the holidays! 

• Shepherd’s pie is incredibly filling, so it really doesn’t need a side dish. However, a nice salad made with winter produce like this kale and butternut squash salad is a light and fresh pairing that won’t leave you feeling overly full. 
• Enjoy a light dessert like healthy angel food cake or Greek yogurt fruit salad after your meal. 

Healthy Shepherd’s Pie Recipe FAQs

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