Dr. Rachel’s Favorite Low-FODMAP Shepherd’s Pie; Gluten-free

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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 300 low-FODMAP recipes on the blog.  You may also love:

Be healthy and happy,

Rachel Pauls, MD


Dr. Rachel’s Favorite Low-FODMAP Shepherd’s Pie; Gluten-free

Although this recipe has note been tested, a single serving should be low-FODMAP based on the ingredients

Serves 6

Prep time: 30 min

Broil: 5 min

Ingredients

  • 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 lb extra lean ground beef
  • 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)
  • 2 tsp Worcestershire sauce (some brands may contain gluten, so check ingredients on yours)
  • 1/4 cup fresh corn niblets, or frozen corn (avoid canned)
    • In summertime I make corn in batches and strip the niblets to freeze for later
  • 2 tsp salt (divided)
  • 1 tsp freshly ground pepper

Directions

  • 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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4 Comments

  1. Anonymous January 20, 2020
    • Rachel Pauls Food January 20, 2020
  2. Diana April 24, 2020
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