Dr. Rachel’s Favorite Low-FODMAP Shepherd’s Pie; Gluten-free
January 4, 2018Printer Friendly Version
Low-FODMAP Shepherds Pie is a wonderful, savory and nourishing winters meal. This is a classic British pub favorite, that I enjoyed many times growing up. You can make it in a large casserole for the whole family, or make individual low-FODMAP Shepherd’s Pies for everyone to have in their personal ramekins. That is always such fun for the kids.
My low-FODMAP Shepherds Pie uses cheese for added flavor and texture, but for a dairy-free version this can easily be omitted.
For more recipe ideas, check out over 400 low-FODMAP recipes on the blog. You may also love:
- low-FODMAP Cheeseburger Pie
- low-FODMAP Beef and Potato Cottage Pie
- low-FODMAP Chicken Pot Pie
- low-FODMAP Macaroni and Cheese
- low-FODMAP Fried Chicken recipes. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
P.S. Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!! It’s the BEST!
Dr. Rachel’s Favorite Low-FODMAP Shepherd’s Pie; Gluten-free
Although this recipe has note been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
Prep time: 30 min
Broil: 5 min
- 4 medium russet potatoes (about 5 ounces each)
- 1/2 cup low-FODMAP milk (such as lactose-free or almond if prefer dairy-free)
- 1/2 cup shredded cheddar cheese (omit for dairy-free)
- 1 & 1/4 lbs extra lean or lean ground beef
- To make this a ‘true’ Shepherd’s Pie, use ground lamb. I have recently learned that this pie would technically be considered a ‘Cottage Pie’ instead. Thanks to my readers!
- 2 medium carrots
- 3 tbsp olive oil, divided (can use garlic or onion infused oils if desired)
- 2 tbsp low-FODMAP, gluten-free all-purpose flour
- 1 cup low-FODMAP beef or chicken broth (can make your own, see links for my low-FODMAP recipes using the slow-cooker)
- Can also try my low-FODMAP Happy Soup for easier prep!
- 2 tsp Worcestershire sauce (some brands may contain gluten, so check ingredients on yours)
- 1/4 cup fresh corn niblets, frozen corn, or rinsed and drained canned corn
- In summertime I make corn in batches and strip the niblets to freeze for later
- 2 tsp salt (divided)
- 1 tsp freshly ground pepper
- Peel and chop potatoes and boil in a pot until tender (about 15 min)
- Drain potatoes and mash with low-FODMAP milk, add 1 tsp salt and pepper, adjust to taste
- Set potatoes aside for later incorporation
- Preheat broiler to high
- Peel and chop the carrot into small pieces
- Heat a large skillet over medium-high heat and add 1 tbsp oil to pan
- Place the ground beef in the pan and brown meat for about 4 minutes
- Add carrot to the meat and cook another 5 minutes
- Add remaining salt to the meat, add more to taste
- If desired, add additional Worcestershire sauce for flavor
- When done, add the corn to the mixture
- In a separate medium sized pot/saucepan, make the gravy for the beef mixture
- Place remaining 2 tbsp oil in the pot, then add low-FODMAP flour and stir until golden brown
- Add the beef/chicken broth and worcestershire sauce and whisk together until slightly thickened, about 1 minute
- Pour this gravy over the beef/carrot/corn mixture and stir together
- Place this beef mixture in an 8 by 8 baking dish or a similar sized casserole or pie plate
- can also use small individual sized oven safe dishes
- Spoon mashed potatoes over the beef
- Sprinkle with cheddar cheese and place under broiler for about 5 minutes, until golden and bubbly
- So hearty and delicious! I love low-FODMAP Shepherd’s Pie, especially in the cold winter 🙂
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Needs Improvement but good :)
Overall it was a pretty good shepherds Pie. The only problem with this dish is the meat to mash potato ratio. Four russet potatoes ended up being way too much (though it was a yummy mash potato) and not enough meat so be careful with that! I will probably do 1.25 lb to 3 russet potatoes next time.
I also think boiling the cheese on top if not necessary. The shredded cheese just clumps together and makes it more difficult to eat. The meat also came out to be very bland. Luckily the gravy and mash potatoes helped that out but what makes this dish a 3 star and not a 5 star. I will defiantly make this again but will look for ways to season the meat better.
Thanks for your comments. We appreciate the feedback, and of course, everyone has their own preferences on ratios! You may have picked extra large potatoes, so we added additional info in the recipe to clarify sizes. Good luck next time.
I read on another low FODMAP site that Worcestershire had onions and garlic. I was wanting to make this but saw the sauce included in your recipe.
The bottle does have both garlic and onion listed. 😐
We strongly suggest sticking to one, reliable source for low-FODMAP information. The Monash app is a very practical way to check low-FODMAP ingredients, as well as the low-FODMAP food lists on our site. Many resources could contain out of date or inaccurate information. Check out our blog on low-FODMAP Label Reading for some tips!
While Worcestershire sauce DOES typically have onion and garlic listed, these are such a small amount of the final recipe that it may be tolerated. Remember, a low-FODMAP diet is not a ‘NO-FODMAP diet’.
Up to 2 tbsp of Worcestershire sauce is one safe low-FODMAP serving. Therefore, in this recipe it should not cause ANY issues, regardless of the small amount of onion and garlic. If, however, you prefer to omit this ingredient, it will still be delicious (you could try a similar amount of soy sauce, red wine or low-FODMAP Beef Stock if you wanted). Good luck!
This is a new staple in our house! Relatively quick and easy, with things I usually have on hand. In our opinion, the cheese really makes the whole dish.
A crowd pleaser for everyone – including the kids!
FABULOUS! Love this information. So happy to hear it was a hit!
Stay in touch, you made our day!!
Delicious recipe! This was hearty & tasteful. I added some of the low-fodmap Italian seasoning to the grounded meat for more flavor. Perfect for a cold day. And a bonus, my 3 y.o ate his portion!
We are thrilled to hear from you and this feedback made our day. Thank you SO much for taking the time to comment!!
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This is nice and simple, but it’s a cottage pie not a shepherds pie 😉
I found it works a lot better if you bake it for 20 minutes rather than blast it under the broiler, the beef and all the broth hasn’t had much time to come together otherwise and the potatoes go crispy and delicious on the top.
We actually have a recipe for low-FODMAP Cottage Pie, what makes the distinction for Shepherd’s Pie??
Love to hear it!
We really appreciate your tips on how you enjoyed it.
Stay in touch 😊😊
The shepherd raises sheep, thus he would cook with lamb, making a shepherd’s pie. Any other kind of meat would make it a cottage pie.
Aha! Makes total sense! Thank you Jennifer 🙂
I struggle with IBS and SIBO and find it increasingly difficult to find/prepare meals that I can eat, and that I like! This one is a winner! Thank you so much. My husband also loved it!
Thank you so much Joanne! We love hearing feedback like this.
Have a great day!!
I have made this twice and it’s pretty good! I suggest adding more herbs and spices if you can, and upping the amount of cheese. I used lamb and added some red wine vinegar and tomato paste and it was delicious
Thank you so much for your comments and tips Isabel!