This hearty Gluten-free Shepherd’s Pie features the classic flavor you expect with a nourishing twist that is blood sugar-friendly. A creamy mash of russet potatoes, cauliflower, and cottage cheese tops a savory beef-and-vegetable filling. This makes for a perfectly balanced meal that is rich in protein, satisfying, and every bit as comforting as the original.
Why We Love this Gluten-Free Shepherd's Pie
- No flour in the meat filling: Traditional shepherd's pie uses wheat flour to thicken the meat filling. This is unnecessary and can negatively impact blood sugar levels.
- High Protein: We sneak cottage cheese into the creamy potato and cauliflower topping, replace bone broth for traditional beef broth, and use lean ground beef. All of these things boost the protein per serving.
- Nourishing: By replacing half of the potatoes with cauliflower, this version offers more fiber and fewer carbs.
- Tastes like the original: Even with the above swaps, our version is every bit as flavorful and satisfying as the classic version. (Heartily approved by apprehensive, classic-shepherds-pie-loving husband!)
- Balanced protein-to-carb ratio: Each serving provides 29 grams of protein to 31 grams of carbohydrates. Read about why a balanced protein-to-carb ratio helps balance blood sugar and insulin levels.
Ingredients for Gluten-Free Shepherd's Pie
The Topping
- Russet Potatoes work best here since they are lower in moisture and hold their shape well when mashed.
- Cauliflower adds nutrition and fiber while keeping carbs low. We used fresh, but frozen florets are equally nourishing.
- Low-Fat Cottage Cheese adds protein and creaminess.
- Cheddar Cheese for an extra layer of richness and flavor. A little goes a long way.
- Salt and Pepper
The Filling
- Lean Ground Beef keeps saturated fat and calories in check while providing a good dose of protein.
- Olive Oil adds a healthy fat and helps to gently soften the onions and bloom the spices.
- Onion - we used yellow onion, but white or red onion would also work.
- Frozen Vegetable Medley of carrots, peas, corn, and green beans, for that classic shepherd's pie taste.
- Garlic - fresh is best, here, but garlic powder is a good alternative. We're not fans of chopped/jarred garlic as it has a strange flavor.
- Sweet Paprika for color and a savory flavor layer.
- Dried Thyme and rosemary give the beef mixture that cozy, classic, cold-weather, comfort food flavor we love.
- Salt and Pepper
- Tomato Paste for richness and texture.
- Worcestershire Sauce adds umami flavor and an acidic layer that ties the dish together.
- Bone Broth for extra protein.
How To Make Gluten-Free Shepherd's Pie
Prepare the Topping
- Boil the potatoes and cauliflower until tender and drain.
- Mash the potatoes and cauliflower, blend in the cottage cheese, salt, and pepper. Set aside.
Prepare the Filling
- While the potatoes and cauliflower are cooking, get started on the filling.
- In a heavy skillet, cook the onions until soft, and add the spices.
- Add the beef and cook until browned.
- Add the vegetables.
- Add the tomato paste, Worcestershire sauce, and bone broth.
Assemble and Bake
- Transfer and evenly spread the beef mixture into a 9x13 baking dish (affiliate link).
- Top the beef mixture with the potato mixture.
- Sprinkle the cheddar cheese evenly over the top.
- Bake in 375°F oven for 20 minutes.
- Broil for 2 minutes to brown the top.
- Slice and serve.
Common Questions
Absolutely. You can prepare the dish, assemble it, and refrigerate it. Then pop the whole thing in the oven when you're ready.
Yes, you can make this dish even leaner by swapping out the ground beef with ground turkey or chicken. You can even use high-protein, firm crumbled tofu for a vegetarian version (also be sure to use vegetarian Worcestershire sauce if you prefer).
Sweet potatoes are a great, nutritious swap for russet potatoes. This option will, of course, produce a sweeter version of this dish.
Refrigerator - store in an airtight container for 3-4 days.
Freezer - store for up to 3 months in an airtight container.
Meal Planning - slice into portions and store individual portions in an airtight container or zip lock bag. Freeze the portions for future meals.
The best method is to reheat it in the oven so the topping stays fluffy and the filling heats evenly. Cover the dish with foil and warm it at 350°F for 20–30 minutes, or until heated through. Remove the foil for the last 5 minutes if you want the top to crisp up.
For single servings, you can also use the microwave: Heat on 50% power for 2–3 minutes to avoid drying it out, then finish for 1-2 minutes at full power.
If frozen, thaw the shepherd's pie in the refrigerator overnight, then follow the above instructions.
Recipe
Gluten Free Shepherds Pie: High Protein
Equipment
Ingredients
Topping
- 1 ½ lbs russet potatoes peeled and diced (about 2 large potatoes)
- 2 cups cauliflower florets
- 1 cup low-fat cottage cheese
- 2 teaspoon Diamond Crystal Kosher Salt
- black pepper to taste
- ½ cup cheddar cheese shredded
Filling
- 2 tablespoon olive oil
- 1 large onion diced
- 3 cloves garlic minced or crushed
- 2 tablespoon paprika
- ½ teaspoon dried thyme
- ½ teaspoon dried rosemary
- 2 teaspoon Diamond Crystal Kosher Salt
- ½ teaspoon black pepper adjust to taste
- 1.5 pounds lean ground beef
- 2 tablespoon tomato paste
- 1 tablespoon Worstershire Sauce optional
- ¾ cup beef bone broth
- 3 cups frozen mixed vegetables peas, carrots, corn, green beans
Instructions
- Preheat oven to 375 °F
- Spray or brush the inside of a 9x13 serving dish with olive oil
Make the topping:
- Add 8 cups water to a medium size saucepan and bring to a boil. Lower heat to medium high and add the potatoes. Cook for 15 minutes.1 ½ lbs russet potatoes
- Add the cauliflower and cook 10 more minutes or until the potatoes and cauliflower are fork-tender.2 cups cauliflower florets
- Drain well and return to the hot pot.
- Add cottage cheese, salt, and pepper.1 cup low-fat cottage cheese, 2 tsp Diamond Crystal Kosher Salt, black pepper to taste
- Mash or blend until smooth and creamy. Set aside.
Cook the filling:
- While the potatoes and cauliflower boil, heat the olive oil in a large skillet over medium-high heat.2 tbsp olive oil
- Add onion and sauté 3-4 min until translucent.1 large onion
- Stir in garlic, paprika, thyme, rosemary, salt, and pepper; cook 30 seconds to bloom the spices.3 cloves garlic, 2 tbsp paprika, ½ tsp dried thyme, ½ tsp dried rosemary, 2 tsp Diamond Crystal Kosher Salt, ½ tsp black pepper
- Add the ground beef, breaking it up as it browns (about 6-8 minutes). Drain excess fat if needed.1.5 pounds lean ground beef
- Stir in tomato paste, Worcestershire sauce, and beef broth; simmer 3-4 minutes.2 tbsp tomato paste, 1 tbsp Worstershire Sauce, ¾ cup beef bone broth
- Add the frozen mixed vegetables and cook another 3-4 minutes.3 cups frozen mixed vegetables
Assemble:
- Spread the beef mixture evenly in a prepared 9×13-inch baking dish.
- Spoon the mashed topping over the meat filling, smooth it our, and sprinkle cheddar evenly on top.½ cup cheddar cheese
Bake:
- Bake 20–25 min, until the topping is lightly golden and the filling bubbles at the edges.
- Optional: broil 1-2 min for a nicely browned top.
- Rest 10 min before serving to help the layers set.
Nutrition
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