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Low FODMAP Shepherds Pie

May 08, 2019

Low FODMAP Shepherds Pie-Live Free Foods-Low FODMAP

Yield: 8
Calories per serving: 244
Fat per serving: 14g
Carbs per serving: 15g
Protein per serving: 14g
Fiber per serving: 3g
Sugar per serving: 3g
Sodium per serving: 230g


  • 1lb ground beef
  • 1 medium zucchini, diced
  • 2 large carrots, diced
  • 1 celery stalk, diced
  • 1 tbs garlic infused oil
  • 1 14oz can crushed tomatoes
  • 3 large yukon gold potatoes, cubed
  • 1/3 cup Low FODMAP chicken broth/stock
  • 1/4 cup butter, divided
  • 1/3 cup of red wine
  • 1 tbs Low FODMAP sour cream
  • 2 tbs green onion, green part only, chopped
  • 1 tsp Italian seasoning
  • Salt and pepper to taste
  • Freeze dried chives to garnish


  1. Preheat the oven to 375 (f).
  2. Start by browning the beef in a large rimmed pan. Push the browned meat to the edges of the pan, and add the garlic infused oil, carrot, zucchini and celery. Season with the Italian seasoning, salt and pepper.
  3. Cook the veggies until they have softened and developed some color. Deglaze the pan with the red wine, scraping up any bits. Add the crushed tomatoes and simmer on low for about 20 minutes.
  4. While the filling is cooking, get your potato mash going. I like to be sure to rinse the chopped potatoes in cold water before cooking, and hot water after cooking to remove some starch. This trick helps keep them from getting too sticky.
  5. Add in the chicken broth, sour cream, 2 tbs of butter and salt & pepper to taste.
  6. Mash to desired consistency, and fold in the green onion.
  7. Start assembling the casserole by spreading the vegetable mixture in the bottom of a dish.
  8. Then spread the potatoes in an even layer on top. This can be done with a spoon, spatula, but I most often use clean hands. You could also use either a pastry piping bag, or a ziptop plastic bag with the corner cut off. This time I used a plastic bag.
  9. Top with remaining butter and a sprinkling of freeze dried chives.
  10. Bake until the top is golden brown, and the inside is bubbly.

This recipe is featured from the blog FODMAP and Adapt. If you thought her Shepherds Pie looked great, make sure to check out the rest of Zoe's tasty Low FODMAP recipes!

Check out the rest of Zoe's great recipes and blog at https://www.fodmapandadapt.com/

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