How to make Shepherd’s Pie (High Protein)
Ingredients:
- 1 tbsp olive oil, plus more as needed
- 2 lbs lean ground beef
- 1 1/2 tsp fine sea salt
- 1 sweet onion, diced
- 2 medium carrots, diced
- 2 tsp Italian herb blend
- 5 cloves garlic, minced
- 2 tbsp tomato paste
- 1 tbsp Worcestershire sauce
- 1 cup low sodium beef broth (or chicken broth)
- 1 tbsp arrowroot powder (or tapioca starch or cornstarch)
- 1 cup frozen sweet peas
- 2 1/2 lbs gold potatoes, peeled and cubed
- 1 cup grated Parmesan cheese
- 1/2 cup Greek yogurt
- 1/4 cup whole milk
- 1/4 cup olive oil
- Fine sea salt, to taste
Directions:
- Preheat your oven to 400°F (200°C). Lightly oil a large casserole dish.
- In a large skillet, heat the olive oil over medium heat. Add the ground beef and cook until it’s nicely browned. Don’t forget to season it with fine sea salt.
- Next, add the diced onion, carrots, Italian herb blend, and minced garlic. Sauté for 5 minutes until the veggies are soft.
- Stir in the tomato paste and Worcestershire sauce. Then, pour in the beef broth mixed with the arrowroot powder. Allow the mixture to simmer until it thickens.
- Once thickened, gently fold in the frozen sweet peas and remove the skillet from heat.
- While the meat mixture is cooking, bring a pot of salted water to a boil. Add the cubed potatoes and boil until tender, which takes about 15 minutes. Once cooked, drain them and mash with the grated Parmesan cheese, Greek yogurt, milk, and olive oil until creamy and smooth.
- Spread the beef mixture evenly in the prepared casserole dish. Spoon the creamy mashed potatoes on top and smooth them out with a spatula. Drizzle a bit more olive oil on the top for added flavor.
- Bake in the preheated oven for 20–25 minutes until the top layer is golden and the edges are bubbling. Once done, let the Shepherd’s Pie rest for about 10 minutes before serving.
Why You’ll Love This Shepherd’s Pie
This Shepherd’s Pie is a comforting dish, perfect for family dinners or casual gatherings. Its savory flavors and creamy textures make it a dish everyone can enjoy. With lean ground beef, it packs a solid protein punch while still being hearty and filling. The addition of Greek yogurt in the mashed potatoes gives a nice richness without making it overly heavy.
What truly makes this dish delightful is its adaptability. The ingredients can be easily swapped or added according to your taste. Plus, it’s a great way to get in some vegetables, giving you a complete meal in one dish.
Nutritional Benefits
This high-protein Shepherd’s Pie is not only delicious but also loaded with nutritional benefits.
- Lean Ground Beef: A great source of protein, iron, and essential vitamins. It helps build muscle and keeps you feeling full longer.
- Potatoes: Loaded with carbohydrates, they provide energy and are a good source of vitamins and minerals, including vitamin C and potassium.
- Greek Yogurt: Enhances protein content while adding creaminess. It’s also beneficial for gut health due to probiotics.
- Vegetables: Carrots and peas add fiber and essential nutrients, making this a well-rounded dish.
What to Serve With Shepherd’s Pie
Shepherd’s Pie can easily stand alone as a meal. However, if you want to pair it with something else, here are a few ideas:
- Salad: A fresh mixed greens salad with a light vinaigrette adds a refreshing crunch.
- Bread: Serve with crusty bread or rolls to soak up the juices and gravy.
- Vegetables: Roasted or steamed vegetables like broccoli or green beans can complement the rich flavors of the pie.
How to Store Shepherd’s Pie
Storing Shepherd’s Pie is simple.
-
In the Refrigerator: Cover the dish tightly with plastic wrap or transfer it to an airtight container. It can last up to 3-4 days. Just reheat in the oven or microwave before serving.
-
In the Freezer: You can freeze the pie before or after baking. If freezing before baking, wrap it tightly and it should be good for about 2-3 months. Defrost in the fridge overnight before baking it to serve. If stored after baking, reheat it in the oven until hot throughout.
Tips and Mistakes to Avoid
- Don’t Overcook the Potatoes: When boiling the potatoes, check them for doneness. Overcooking can make them waterlogged and hard to mash.
- Customize the Vegetables: Feel free to add other vegetables like corn or spinach to make the filling even more nutritious.
- Don’t Skip the Resting Time: Letting the pie rest after baking helps it set, making it easier to serve.
Variations
- Vegetarian Version: Substitute the ground beef for lentils or a plant-based meat alternative. Use vegetable broth instead of beef broth.
- Different Cheeses: Instead of Parmesan, you can use cheddar or a mix of your favorite cheeses for the mashed potatoes.
- Spicy Twist: Add a pinch of red pepper flakes or diced jalapeños to the beef mixture for a little kick.
FAQs
-
Can I use different meat for Shepherd’s Pie?
Yes, you can use ground turkey, chicken, or even lamb if you prefer! Just adjust the cooking time as needed. -
Can I make Shepherd’s Pie ahead of time?
Absolutely! It can be prepared a day in advance and stored in the fridge. Just remember to cover it tightly. -
How long does Shepherd’s Pie last in the fridge?
In the refrigerator, Shepherd’s Pie can last for about 3-4 days. Make sure it’s covered properly for best results. -
Can I freeze Shepherd’s Pie?
Yes, Shepherd’s Pie freezes well. You can freeze it before baking or after. Just ensure it’s tightly covered, and it can last up to 3 months in the freezer. -
Can I make the mashed potatoes without dairy?
Yes! You can use non-dairy milk and substitute Greek yogurt with a plant-based yogurt to make it dairy-free.
This classic dish proves that healthy can be hearty. Enjoy making your own version of Shepherd’s Pie and delight in its comforting flavors!
Print
High Protein Shepherd’s Pie
- Total Time: 55 minutes
- Yield: 6 servings 1x
- Diet: High Protein
Description
A comforting Shepherd’s Pie made with lean ground beef, creamy mashed potatoes, and loaded with vegetables, perfect for family dinners.
Ingredients
- 1 tbsp olive oil, plus more as needed
- 2 lbs lean ground beef
- 1 1/2 tsp fine sea salt
- 1 sweet onion, diced
- 2 medium carrots, diced
- 2 tsp Italian herb blend
- 5 cloves garlic, minced
- 2 tbsp tomato paste
- 1 tbsp Worcestershire sauce
- 1 cup low sodium beef broth (or chicken broth)
- 1 tbsp arrowroot powder (or tapioca starch or cornstarch)
- 1 cup frozen sweet peas
- 2 1/2 lbs gold potatoes, peeled and cubed
- 1 cup grated Parmesan cheese
- 1/2 cup Greek yogurt
- 1/4 cup whole milk
- 1/4 cup olive oil
- Fine sea salt, to taste
Instructions
- Preheat your oven to 400°F (200°C). Lightly oil a large casserole dish.
- In a large skillet, heat the olive oil over medium heat. Add the ground beef and cook until browned, seasoning with fine sea salt.
- Add the diced onion, carrots, Italian herb blend, and minced garlic. Sauté for 5 minutes until the veggies are soft.
- Stir in the tomato paste and Worcestershire sauce, then pour in the beef broth mixed with the arrowroot powder. Allow the mixture to simmer until it thickens.
- Gently fold in the frozen sweet peas and remove from heat.
- In a separate pot, bring salted water to a boil. Add the cubed potatoes and boil until tender, approximately 15 minutes. Drain and mash with Parmesan cheese, Greek yogurt, milk, and olive oil until smooth.
- Spread the beef mixture evenly in the casserole dish. Spoon the mashed potatoes on top and smooth them out. Drizzle more olive oil on top.
- Bake for 20-25 minutes until the top layer is golden and edges are bubbling. Let it rest for 10 minutes before serving.
Notes
Feel free to customize with different vegetables or proteins according to your taste. This dish can be prepared ahead of time and stored in the refrigerator or freezer.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: British
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 5g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 70mg
