Low FODMAP Shepherd's Pie

There's a certain kind of magic that happens when you put a nice, large casserole dish of food in the oven. The home fills with the scent of a hearty meal, salivary glands start going to work, and the glow of the lamps in the early-Autumn darkness give that uniquely cozy feeling. This Shepherd's Pie always brings me there. 

It's still packed with veggies, but the thick, fluffy layer of mashed potatoes makes you feel like a kid again. And I didn't even mention the butter, yet. 


Low FODMAP Shepherd's Pie

Serves 8 


1lb ground beef 
1 medium zucchini, diced
2 large carrots, diced
1 celery stalk, diced
1 tbs garlic infused oil
1 14oz can crushed tomatoes
3 large yukon gold potatoes, cubed
1/3 cup Low FODMAP chicken broth/stock
1/4 cup butter, divided
1/3 cup of red wine
1 tbs Low FODMAP sour cream
2 tbs green onion, green part only, chopped
1 tsp Italian seasoning
Salt and pepper to taste

Freeze dried chives to garnish

Per Serve: Calories 244, Fat 14g, Sodium 230mg, Carbs 15g, Fiber 3g, Sugars 3g, Protein 14g

Preheat the oven to 375 (f).

Start by browning the beef in a large rimmed pan. Push the browned meat to the edges of the pan, and add the garlic infused oil, carrot, zucchini and celery. Season with the Italian seasoning, salt and pepper. 

Cook the veggies until they have softened and developed some color. Deglaze the pan with the red wine, scraping up any bits. Add the crushed tomatoes and simmer on low for about 20 minutes.

While the filling is cooking, get your potato mash going. I like to be sure to rinse the chopped potatoes in cold water before cooking, and hot water after cooking to remove some starch. This trick helps keep them from getting too sticky. 

Add in the chicken broth, sour cream, 2 tbs of butter and salt & pepper to taste. 

Mash to desired consistency, and fold in the green onion. 

Start assembling the casserole by spreading the vegetable mixture in the bottom of a dish. 

Then spread the potatoes in an even layer on top. This can be done with a spoon, spatula, but I most often use clean hands. You could also use either a pastry piping bag, or a ziptop plastic bag with the corner cut off. This time I used a plastic bag. 

Top with remaining butter and a sprinkling of freeze dried chives. 

Bake until the top is golden brown, and the inside is bubbly. 

I especially love making this on a Sunday evening, so I can enjoy the leftovers as weekday lunches. 

Enjoy!