Healthy Sweet Potato Shepherd’s Pie

Healthy shepherd’s pie topped creamy mashed sweet potato topping made with Greek yogurt (no heavy cream).

Healthy Sweet Potato Shepherd’s Pie

This healthy sweet potato shepherd’s pie recipe is cozy comfort food made lighter — with lean protein, extra veggies, and a creamy mashed sweet potato topping made with Greek yogurt (no heavy cream!). It’s naturally gluten-free, easy to make dairy-free, and packed with protein — a cozy, family-friendly dinner ready in under 45 minutes.

5 from 22 votes

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Prep Time 10

Cook Time 35

Total Time 45

Serving servings

Ingredients

Mashed Sweet Potatoes:

2 large sweet potatoes, peeled and cut into quarters
2 - 3 tablespoon plain Greek yogurt, or butter
¼ cup grated or shredded parmesan cheese, optional but so delish
½ teaspoon garlic powder
½ - 1 teaspoon salt
½ teaspoon black pepper
1 - 2 tablespoon parsley or chives, chopped, to garnish at the end

The Filling:

1 lb ground chicken, ground turkey, 94% lean ground beef, or ground lamb
1 tablespoon olive oil
1 medium yellow onion, diced
3 large carrots, cut into coins
3 large garlic cloves, minced
2 tablespoon gluten-free all-purpose flour
1 tablespoon tomato paste
2 tablespoon Worcestershire sauce
2 - 3 teaspoon smoked paprika
1 teaspoon dried thyme
1 cup chicken or vegetable broth
1 cup frozen peas
3 - 4 cups fresh spinach, roughly chopped

Instructions

Prep: Preheat the oven to 400°F and lightly grease a 9x9” or 7x11” baking dish with some avocado or olive oil spray.
Make the mashed sweet potatoes. In a large pot, add sweet potato pieces and cover with water (about 1 inch above). Bring to a boil, then reduce to a simmer and cook for 8-14 minutes until fork-tender. Drain and mash with a potato masher or fork. Mix in Greek yogurt (or butter), Parmesan (optional), garlic powder, salt, and black pepper. Adjust seasoning if needed, then set aside.
Prep the Filling: Heat olive oil in a large pan over medium heat. Add diced onion and carrots, cooking for 5-7 minutes until softened. Stir in garlic and cook for another minute. Sprinkle gluten-free flour over the veggies and stir for 1 minute. Push the veggies to the side and add ground meat (chicken, turkey, beef, or lamb). Cook until browned, breaking it apart as it cooks. If using beef or lamb, drain excess fat. Stir in tomato paste, Worcestershire sauce, smoked paprika, thyme, salt, and pepper. Cook for 6-8 minutes. Add broth, frozen peas, and chopped spinach. Simmer for 5-8 minutes until thickened and spinach wilts.
Assemble & Bake: Transfer the filling to a 9x9” or 7x11” baking dish. Spread the mashed sweet potatoes evenly on top. Bake for 25-30 minutes until the top starts to brown. For extra crispiness, broil for 5 minutes.
Cool & Enjoy: Allow the shepherd’s pie to cool for 5-10 minutes before serving. Garnish with chopped parsley or chives. Enjoy!

Notes

Cut the sweet potatoes into small pieces before boiling: This is my #1 trip to making this dish in under 30 minutes. The smaller the sweet potato pieces, the less time they need to boil.

If using Beef or Lamb: make sure you spoon off excess fat so the filling is not too liquidy. This will only happen with beef and lamb since chicken and turkey are very lean.

Frozen Peas: can be substituted with frozen corn.

Greek Yogurt: you can substitute it with sour cream, unsalted butter, or olive oil (1 tablespoon).

Russet Potatoes: You can absolutely use Russet potatoes instead of sweet potatoes to make the topping for this gluten-free shepherd’s pie. Russet potatoes are starchy and create a creamy and fluffy mashed potato layer when properly prepared.

Freezing: Shepherd’s Pie can be frozen for up to 2-3 months. For best results, freeze the pie before you bake it. Cover the assembled dish tightly with plastic wrap and aluminum foil, and then thaw it in the refrigerator before baking.

Storing: Allow the shepherd’s pie to cool to room temperature. Cover it tightly with plastic wrap or aluminum foil, or transfer it to an airtight container. Store in the refrigerator for up to 3-4 days.

Reheating: To reheat, microwave individual portions for a quick warm-up or preheat the oven to 350°F (175°C) and reheat the entire dish covered in aluminum foil for about 20-25 minutes or until heated through. I reccomend baking them so the sweet potato topping is nice and crispy.

Nutrition

Course Lunch & Dinner

Cuisine American, Healthy

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