Low FODMAP Cottage Pie Recipe

This comforting, savoury Low FODMAP Cottage Pie is made with lean beef mince, garlic-infused oil, and a fluffy golden potato topping, ready in just over an hour. The hero moment arrives when you pull the bubbling dish from the oven, revealing a crispy, browned crust that hides a rich meat gravy underneath. I finally found a way to enjoy this British classic without the usual bloating or tummy troubles.

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Why This Classic Works

Traditional cottage pie is often a minefield for IBS sufferers because it relies heavily on onions and garlic for its base flavour. This version swaps those triggers for garlic-infused olive oil and the green tops of spring onions, which provide that essential savoury depth without the high FODMAPs.

I also learned that when you remove the sweetness of sautéed onions, you need to compensate with other umami-rich ingredients. Using a quality tomato paste and a splash of Worcestershire sauce ensures the gravy remains deep and rich, so you won’t feel like you are eating a “diet” version of this family favourite.

Low FODMAP Cottage Pie Ingredients

• 1 kg Maris Piper or King Edward potatoes, peeled and chopped
• 50g butter (or dairy-free spread)
• 60ml lactose-free milk
• 1 tbsp garlic-infused olive oil
• 500g lean beef mince (5% fat)
• 2 medium carrots, finely diced
• 1 bunch spring onions (green tops only), chopped
• 2 tbsp tomato paste
• 1 tbsp Worcestershire sauce
• 400ml Low FODMAP beef stock (onion and garlic free)
• 1 tsp dried thyme
• 1 tbsp cornflour, mixed with 1 tbsp cold water
• Sea salt and black pepper
• 50g cheddar cheese, grated (optional)

How To Make Low FODMAP Cottage Pie

1. Boil the Potatoes: Place the peeled, chopped potatoes in a large pot of salted water. Bring to a boil and cook for 15-20 minutes until tender. Drain well and mash with the butter and lactose-free milk until smooth. Season with salt and pepper.
2. Brown the Mince: While the potatoes cook, heat the garlic-infused oil in a large frying pan over medium-high heat. Add the beef mince and cook until browned, breaking it up with a wooden spoon.
3. Add Aromatics: Stir in the diced carrots, the green tops of the spring onions, and the dried thyme. Cook for another 5 minutes until the carrots start to soften.
4. Make the Gravy: Stir in the tomato paste and Worcestershire sauce, cooking for 1 minute. Pour in the beef stock and bring to a simmer. Stir in the cornflour slurry and let it bubble for 5-10 minutes until the gravy has thickened. Taste and season.
5. Assemble the Pie: Pour the meat mixture into a medium-sized ovenproof baking dish. Spoon the mashed potato on top, spreading it out to the edges to seal in the filling.
6. Bake: fluff the top of the mash with a fork to create ridges, then sprinkle with cheese if using. Bake at 200°C (180°C fan) / 400°F for 20-25 minutes until the top is golden and the filling is bubbling.

Recipe Tips

• Cool the Filling: If you have time, let the meat filling cool for 10-15 minutes before topping with mash. This prevents the potato from sinking into the gravy and keeps the layers distinct.
• Crispy Topping: Dragging a fork across the surface of the mash creates little peaks and ridges. These catch the heat in the oven and turn extra crispy, which provides a lovely textural contrast to the soft filling.
• Check Your Stock: Many store-bought stocks contain onion and garlic powder. Look for specific “Low FODMAP” brands or use a simple homemade bone broth to be safe.
• Green Tops Only: When using spring onions, ensure you only use the dark green parts. The white bulb contains higher FODMAP levels and should be discarded or saved for family members who don’t have restrictions.

What To Serve With Cottage Pie

Since this pie already contains carrots and potatoes, I like to serve it with simple steamed green vegetables to balance the richness. Green beans (in a 75g portion) or wilted spinach work beautifully and keep the meal gut-friendly.

How To Store

Store any leftovers in an airtight container in the fridge for up to 3 days. This dish also freezes perfectly; assemble it completely, let it cool, and freeze for up to 3 months. Thaw in the fridge overnight before baking until piping hot.

FAQs

• Is Worcestershire sauce Low FODMAP?
  Yes, Monash University testing has shown that Worcestershire sauce is low FODMAP in servings of 2 tablespoons (42g). The fermentation process lowers the FODMAP content of the small amount of onion and garlic it contains.
• Can I use sweet potato for the topping?
  Yes, but portion size matters. Sweet potato is low FODMAP in 75g servings. You could do a mix of regular potato and sweet potato to keep the FODMAP load safe while adding flavour.
• Can I make this dairy-free?
  Absolutely. Use a dairy-free spread instead of butter and unsweetened almond or lactose-free milk for the mash. Omit the cheese on top or use a vegan alternative that you tolerate well.

Nutrition

• Calories: 485 kcal
• Total Fat: 22g
• Saturated Fat: 10g
• Cholesterol: 85mg
• Sodium: 650mg
• Total Carbohydrate: 42g
• Protein: 28g

Try More Recipes:

• Low FODMAP Lasagna Recipe
• Low FODMAP Coq au Vin Recipe
• Low FODMAP Fish Curry Recipe