Shepherd's Pie (Adapted)
Rich lamb casserole topped with golden mashed potatoes. A remission-friendly comfort classic adapted for IBD—no peas, no onions, well-cooked carrots for gentle digestion.
Shepherd's Pie (Adapted)
Rich lamb casserole topped with golden mashed potatoes. A remission-friendly comfort classic adapted for IBD—no peas, no onions, well-cooked carrots for gentle digestion.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Meat Filling
Potato Topping
Instructions
Heat garlic-infused oil in a large oven-safe skillet over medium-high heat until shimmering.
Equipment: large oven-safe skilletAdd ground lamb and cook 8-10 minutes, breaking apart with a wooden spoon, until deeply browned with no pink remaining.
Equipment: wooden spoonTip: Deep browning develops rich flavor—don't rush this stepAdd diced carrots and cook 5 minutes, stirring occasionally, until carrots soften and begin to caramelize.
Stir in tomato paste and cook 1 minute, until paste darkens slightly and becomes fragrant.
Tip: Cooking the paste darkens it and removes the raw tomato tastePour in beef broth, Worcestershire sauce, thyme, salt, and pepper. Bring to a simmer, then reduce heat to medium-low and cook 15 minutes, stirring occasionally, until liquid reduces by half and mixture thickens.
Place peeled, cubed potatoes in a large pot and cover with cold salted water.
Equipment: large potBring to a boil over high heat, then reduce to medium and cook 15 minutes, until potatoes are completely fork-tender and crumble easily when pressed.
Tip: Start with cold water so potatoes cook evenly from the outside inDrain potatoes thoroughly and return to the hot pot. Let steam for 1 minute to dry out excess moisture.
Add butter and mash with a potato masher until completely smooth with no lumps.
Equipment: potato masherPour in lactose-free milk and salt, then continue mashing until fluffy and creamy. Stir in egg yolk until fully incorporated.
Tip: The egg yolk is the secret to a golden, crispy crustPreheat oven to 400°F (200°C).
400°F (200°C)Spread meat filling evenly across the bottom of the skillet (or transfer to a 9x13-inch baking dish).
Spoon mashed potatoes over the filling, spreading gently to completely cover the meat and reach all edges.
Tip: Spread gently to avoid mixing with the fillingUse a fork to create ridges and peaks across the surface—these will brown beautifully.
Equipment: forkBake 25 minutes, until potato peaks are golden brown and the filling is bubbling at the edges.
400°F (200°C)Remove from oven and let rest 5 minutes before serving to allow the filling to set.
Make the Filling
Make the Potato Topping
Assemble and Bake
Notes
Storage
Refrigerate in an airtight container for up to 3 days. Reheat individual portions in the microwave or oven at 350°F (175°C) until warmed through. Freezes well for up to 2 months—thaw overnight in the refrigerator before reheating.
Lamb vs. beef
True shepherd's pie uses lamb. Cottage pie uses beef. Both work equally well, though lamb has a richer, more distinctive flavor. Choose 90% lean or leaner ground meat to reduce fat content.
SCD modification
Potatoes are illegal on the Specific Carbohydrate Diet. Replace the mashed potato topping with cauliflower mash (2 lbs steamed cauliflower, mashed with butter and salt). Bake as directed.
Dairy-free option
Use olive oil or dairy-free butter instead of butter, and unsweetened almond milk instead of lactose-free milk. The texture will be slightly less rich but equally comforting.
No peas
Traditional shepherd's pie includes peas, which are high-FODMAP (only low-FODMAP up to 1 tablespoon). This adaptation omits them for easier digestion.
Make ahead
Assemble completely and refrigerate up to 24 hours before baking. Add 10 minutes to bake time if starting from cold.
Egg yolk trick
The egg yolk mixed into the potatoes creates a beautiful golden, slightly crispy crust when baked. Don't skip this step.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
