This savory, comforting Low FODMAP Shepherd’s Pie is made with ground lamb, garlic-infused oil, and creamy potatoes, ready in just over an hour. You’ll know it’s ready when the rich gravy bubbles up around the golden, crispy potato peaks. I make this version whenever I crave serious comfort food without the digestive worry.
Jump to RecipeWhat Makes This Version Different
Traditional Shepherd’s Pie relies heavily on a base of sautéed onions and garlic to build flavor, which is exactly what makes it difficult for those of us with sensitive stomachs. By swapping these out for garlic-infused olive oil and the green tops of scallions, I managed to keep that deep, savory profile without the high FODMAP triggers. It proves you don’t need to sacrifice rich taste to follow dietary restrictions.
One early mistake I made was skipping the tomato paste, thinking the stock was enough. I learned that without onions, you really need that concentrated umami punch from the tomato paste and Worcestershire sauce to bind the meat flavors together. The result is a filling so robust, you won’t even miss the traditional aromatics.
Low FODMAP Shepherd’s Pie Ingredients
- For the Mash:
- 2 lbs (900g) Russet or Yukon Gold potatoes, peeled and chopped
- 4 tbsp unsalted butter
- 1/2 cup lactose-free milk (warm)
- Salt and black pepper to taste
- For the Filling:
- 2 tbsp garlic-infused olive oil
- 1 lb (500g) ground lamb (lean)
- 2 medium carrots, peeled and diced small
- 1/2 cup green onion tops (green parts only), sliced
- 1 tbsp gluten-free all-purpose flour
- 2 tbsp tomato paste
- 1 tbsp Worcestershire sauce
- 1 cup low FODMAP beef broth (ensure no onion/garlic ingredients)
- 1 tsp dried thyme
- 1/4 cup canned peas, drained (optional, see tips)
How To Make Low FODMAP Shepherd’s Pie
- Prepare the Potatoes: Place the peeled, chopped potatoes in a large pot and cover with cold water by an inch. Bring to a boil, salt the water, and cook for 15-20 minutes until very tender when pierced with a fork. Drain well and mash with the butter and warm lactose-free milk until smooth and creamy. Season with salt and pepper.
- Brown the Lamb: While potatoes cook, heat the garlic-infused oil in a large skillet over medium-high heat. Add the ground lamb and break it up with a wooden spoon. Cook until browned, about 5-6 minutes. Drain off any excess fat if preferred.
- Build the Filling: Add the diced carrots and green onion tops to the skillet. Cook for 4-5 minutes until the carrots start to soften. Stir in the tomato paste, gluten-free flour, and dried thyme, cooking for 1 minute to coat the meat and veggies.
- Simmer the Gravy: Pour in the beef broth and Worcestershire sauce. Scrape up any browned bits from the bottom of the pan. Reduce heat to low and simmer for 5-8 minutes until the sauce thickens slightly. Stir in the canned peas if using.
- Assemble and Bake: Preheat your oven to 400°F (200°C). Transfer the meat mixture into a 9×9 inch baking dish or pie plate. Spread the mashed potatoes evenly over the top. Use a fork to drag ridges across the surface of the potatoes. Bake for 20-25 minutes until the filling is bubbling and the potato peaks are golden brown.
Recipe Tips
- Create Crispy Peaks: The texture of the topping is crucial. After spreading the mash, use a fork to create rough ridges across the surface. These ridges catch the heat and turn extra crispy, adding a great texture contrast to the soft filling.
- Check Your Stock: Many store-bought beef broths contain onion or garlic powder. Look for brands specifically labeled “Low FODMAP” or “onion and garlic free,” or use a safe bouillon powder mixed with water.
- Cool the Filling: If you have time, let the meat filling cool for 10 minutes before topping with the potatoes. This prevents the mash from sinking into the gravy and helps the layers stay distinct.
- Peas Caution: Fresh or frozen peas can be high FODMAP in large amounts. Canned peas (drained and rinsed) are generally lower in FODMAPs because the water-soluble sugars leach out. Stick to the 1/4 cup limit for the whole recipe to be safe.
What To Serve With Low FODMAP Shepherd’s Pie
Since this dish is rich and hearty, I like to serve it with a light, crisp side like steamed green beans or sautéed zucchini rounds (in safe portions). A simple green salad with a homemade maple-mustard vinaigrette also cuts through the richness of the lamb and potato beautifully.
How To Store
Store leftovers in an airtight container in the refrigerator for up to 3 days. This pie also freezes well; you can freeze the assembled, unbaked pie for up to 2 months. Thaw overnight in the fridge before baking, adding an extra 10-15 minutes to the cook time.
FAQs
- Can I use ground beef instead of lamb?
Yes, absolutely. While lamb makes it a traditional “Shepherd’s Pie,” using beef (technically a “Cottage Pie”) works perfectly with the same measurements and cooking times. - Is Worcestershire sauce low FODMAP?
According to Monash University, Worcestershire sauce is low FODMAP in serving sizes of 2 tablespoons. Since this recipe uses only 1 tablespoon for the whole dish, it is generally considered safe. - Why use garlic-infused oil instead of garlic?
FODMAPs are water-soluble but not oil-soluble. This means the flavor of garlic can transfer to the oil without the carbohydrates that cause digestive issues, allowing you to get the taste without the tummy trouble. - Can I use sweet potatoes for the topping?
Sweet potatoes can be high in mannitol depending on the serving size. It is safer to stick to white potatoes (Russet or Yukon Gold) which are FODMAP-free, unless you know your specific tolerance level for sweet potatoes.
Nutrition
- Calories: 480
- Total Fat: 28g
- Saturated Fat: 12g
- Cholesterol: 95mg
- Sodium: 520mg
- Total Carbohydrate: 38g
- Protein: 24g
Low FODMAP Shepherd’s Pie Recipe
4
servings20
minutes45
minutes1
hour5
minutesLow FODMAP Shepherd’s Pie features creamy, golden mashed potatoes atop savory ground lamb and carrots, ready in just over an hour for a comforting family meal.
Ingredients
For the Mash:
2 lbs (900g) Russet or Yukon Gold potatoes, peeled and chopped
4 tbsp unsalted butter
1/2 cup lactose-free milk (warm)
Salt and black pepper to taste
For the Filling:
2 tbsp garlic-infused olive oil
1 lb (500g) ground lamb (lean)
2 medium carrots, peeled and diced small
1/2 cup green onion tops (green parts only), sliced
1 tbsp gluten-free all-purpose flour
2 tbsp tomato paste
1 tbsp Worcestershire sauce
1 cup low FODMAP beef broth (ensure no onion/garlic ingredients)
1 tsp dried thyme
1/4 cup canned peas, drained (optional, see tips)
Directions
- Prepare the Potatoes: Place the peeled, chopped potatoes in a large pot and cover with cold water by an inch. Bring to a boil, salt the water, and cook for 15-20 minutes until very tender when pierced with a fork. Drain well and mash with the butter and warm lactose-free milk until smooth and creamy. Season with salt and pepper.
- Brown the Lamb: While potatoes cook, heat the garlic-infused oil in a large skillet over medium-high heat. Add the ground lamb and break it up with a wooden spoon. Cook until browned, about 5-6 minutes. Drain off any excess fat if preferred.
- Build the Filling: Add the diced carrots and green onion tops to the skillet. Cook for 4-5 minutes until the carrots start to soften. Stir in the tomato paste, gluten-free flour, and dried thyme, cooking for 1 minute to coat the meat and veggies.
- Simmer the Gravy: Pour in the beef broth and Worcestershire sauce. Scrape up any browned bits from the bottom of the pan. Reduce heat to low and simmer for 5-8 minutes until the sauce thickens slightly. Stir in the canned peas if using.
- Assemble and Bake: Preheat your oven to 400°F (200°C). Transfer the meat mixture into a 9×9 inch baking dish or pie plate. Spread the mashed potatoes evenly over the top. Use a fork to drag ridges across the surface of the potatoes. Bake for 20-25 minutes until the filling is bubbling and the potato peaks are golden brown.
