Tasty Low-FODMAP Beef & Potato “Cottage” Pie; Gluten-free

This low-FODMAP beef pie is a rich and flavorful take on a classic cottage (meat and potato) pie. The hearty low-FODMAP meal is packed full of vegetables and protein for a healthy, delicious and filling dinner. It freezes well, so you can easily store half this low-FODMAP recipe for a second night.

You may also love my low-FODMAP Shepherd’s Pie and low-FODMAP Cheeseburger Pies.  Or check out over 300 more low-FODMAP recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Beef & Potato/Low-FODMAP Cottage Pie

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves: 8

Prep time 1 hour; cook time: 3 to 4 hours (or can use slow cooker)

Temp: 350 F 

Low-FODMAP Beef Base Ingredients

  • 2 tbsp. garlic or shallot/onion infused olive oil
  • 32 oz beef (stewing beef, pot roast, top round, chuck or other variety)
  • 1 stalk celery, diced
  • 4 medium carrots, diced or grated
  • 1 tbsp. fresh oregano, minced
  • 1 tbsp. fresh rosemary, minced
  • ½ cup red wine
  • 1 standard can (about 14 ounces) crushed or diced tomatoes (no spices added)
  • ½ cup low-FODMAP stock (low-FODMAP chicken, low-FODMAP beef, or low-FODMAP vegetable)
  • Salt and pepper to taste

Low-FODMAP Mashed Potato Topping Ingredients

  • 8 large russet (or similar) potatoes, peeled and chopped
  • 4 tbsp. of butter or dairy free alternative
  • ¾ cup lactose-free milk or dairy-free alternative – can add more depending on how moist your potatoes are and the variety of milk you use
  • Salt and pepper to taste
  • ½ to ¾ cup Parmesan or cheddar cheese, grated, to top before baking (optional)

Preparation; low-FODMAP beef base

  • Salt and pepper both sides of the beef and let it sit while you prepare the rest of the filling ingredients. Ideally, letting the beef come to room temperature and absorb the salt for about 30 minutes helps with tenderizing
  • Seal a large Dutch oven with the infused olive oil, reduce the heat to low and add the herbs, then sauté them for 3-4 minutes. This allows the herbs to infuse their flavor into the oil
  • Next, increase the heat to medium, place herbs to one side of the pan and add the cuts of beef. Brown each side for 2-3 minutes and then remove them from the heat and let them rest on a plate
  • Add in the celery and carrots and sauté for 3-4 minutes before adding in the red wine, tomatoes and stock. Stir thoroughly and bring the mixture to the boil before reducing the heat to a low-medium setting. Add the cuts of browned beef back into the pot (including any juices that they released while sitting), slightly submerging them
  • Place the lid on the pot and set the timer for 15 minutes. Check that the mixture is simmering (not boiling) and that it is not sticking to the base of the pot, then replace the lid
  • Set the timer for 30 minute increments to check fluid levels and whether the mixture is burning (make sure you scrape the bottom of the pot)
    • Alter temperature and add extra broth or water as you see fit to maintain cooking temperature and fluid levels. Total cooking time will depend on the cuts of meat you chose and should range from about 2-3 hours
  • Alternative cooking methods include:
    • Slow cooker – medium or low depending on your pot
    • Oven – 350 F for 2-3 hours, until meat is tender as described above
  • The base is done cooking when the cuts of beef fall apart easily when pressed with a fork or spoon
  • When it is ready, crumble the cuts of beef apart and stir them through the entire mixture
  • Taste and add salt and pepper as required
  • The base can be made a day before the potato topping if you are short on time and the entire pie can be frozen to keep for later
    • Just make sure that you allow the pie and dish to come to room temperature before the final baking

Preparation- Low-FODMAP Potato Topping

  • Peel the potatoes and cut them into roughly 2 inch cubes.
  • Add them to a large pot of salted boiling water and cook until fork tender – about ten minutes
  • Drain the water and thoroughly mash the potatoes, then add in the butter and milk (or dairy free options), and the salt and pepper to taste

Assembly; Low-FODMAP Beef and Potato Pie

  • Preheat oven to 350 F
  • Divide the filling into one large or multiple small oven safe dishes (or use the Dutch oven)
  • Cover the filling with the mashed potato and sprinkle with the grated Parmesan cheese

  • Bake at 350 F for:
    • Large pie – 45 to 60 minutes, until the mixture is bubbling at the edges and the cheese has browned a little
    • Small pie – 20 to 30 minutes, until the mixture is bubbling at the edges and the cheese has browned a little
  • If the cheese hasn’t browned well and your dishes are safe to be used under the broiler, place the pie(s) on the second-from-top shelf of the oven under the broiler and cook until the cheese has browned
  • It should only take a couple of minutes, watch very carefully to ensure they don’t burn
  • Let the pie(s) cool for ten minutes before serving

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  1. Hannah November 18, 2019
    • Rachel Pauls Food November 18, 2019

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