Dr. Rachel’s Favorite Low-FODMAP Shepherd’s Pie; Gluten-free
January 4, 2018
Printer 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 300 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
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)
- 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, 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 🙂
Comment/Review Below
Want a 10% coupon? Just review this recipe & then email us at info@rachelpaulsfood.com letting us know which recipe you have reviewed. We will then send you a 10% coupon code (limit 1 per customer/email).
4 Comments
Leave a Reply to Rachel Pauls Food Cancel reply
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.
Hi,
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. 😐
Thanks Diana,
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!