Warm and tasty Healthy Turkey Shepherd’s Pie Recipe crafted with lean ground turkey, vibrant vegetables, savory homemade gravy, and finished with lighter mashed potatoes. A healthier take on a cherished comfort food that the entire family will adore!
Table of Contents
When I mention that I was raised on classic shepherd’s pie, I’m being quite literal as my mom prepared it for us weekly. She appreciated how it encompassed all food groups within one easy casserole dish for dinner, and it was utterly delightful! This nutritious shepherd’s pie recipe offers a variation on the traditional comfort food that is loaded with veggies, lean ground turkey, savory homemade gravy, and topped with my healthier mashed potatoes. What makes them healthier? They’re loaded with hidden veggies as well! I hope your family enjoys this on their dinner table.
Reasons to Love This
- High protein – we are using ground turkey instead of ground lamb or beef, which lowers the saturated fat while providing 22 grams of protein per serving.
- Extra veggies – we are not only adding more veggies into the filling for additional fiber, vitamins, and essential nutrients, but we are also incorporating a whole head of cauliflower into the mashed topping!
- Lighter mash – you will enjoy my healthy mashed potato recipe, which reduces the potatoes in half and introduces a whole head of cauliflower for a creamy yet lower-carb topping. You could also use mashed cauliflower.
- Customizable – this healthy shepherd’s pie recipe easily adapts with a selection of veggies and lean protein.
- Great for a crowd – this straightforward recipe yields a substantial amount, making it an excellent choice for serving a crowd, and we adore this comforting casserole for meal prep!
What Distinguishes Shepherd’s Pie from Cottage Pie?
Traditional shepherd’s pie exclusively uses ground lamb, a name derived from shepherds tending to their sheep. On the other hand, a classic cottage pie is made with ground beef.
Necessary Ingredients
- ground turkey – I opted for 93% lean ground turkey, although you could choose even leaner options, though it may result in drier turkey with less flavor. Ground chicken, extra-lean ground beef, or ground pork are also viable substitutes.
- vegetables – we include chopped onions, celery, and carrots, along with frozen corn and frozen peas. A whole head of cauliflower was also used in the mashed potatoes.
- olive oil – I prefer good quality olive oil for sautéing the veggies. It doesn’t need to be costly, just ensure it’s cold-pressed and organic for best flavor.
- mashed potatoes – I always use this recipe combining yukon gold potatoes (or russet potatoes) with cauliflower. Feel free to use your preferred mashed potato recipe. You could also mix in a bit of cheddar cheese for added flavor.
- flour – you require just 2 tablespoons of flour to thicken the mixture. I used gluten-free flour for a gluten-free shepherd’s pie, but all-purpose flour or other types you prefer will work.
- chicken broth – you’ll need 1 cup of chicken broth, but beef broth, vegetable broth, or any stocks available in your pantry are also acceptable.
- tomato paste – 1 tablespoon of tomato paste is necessary, providing rich tomato flavor and slightly thickening the gravy. Tomato sauce can also be used.
- worcestershire sauce – adds a flavorful boost!
- garlic – I suggest using fresh chopped garlic cloves or minced garlic from a jar, but garlic powder can work as a substitute.
- fresh herbs – a mix of fresh thyme leaves and fresh rosemary.
- salt and black pepper – essential for seasoning the shepherd’s pie and enhancing flavor.
Steps to Prepare Healthy Shepherd’s Pie
- Cook potatoes and cauliflower. Place the potatoes alone (set aside the cauliflower for now) in a large pot of salted water on the stovetop. Bring to a boil. Lower the heat to medium-low, cover, and let the potatoes simmer for roughly 15 minutes. Add the cauliflower florets and continue simmering for another 8-9 minutes. The cauliflower and potatoes should be tender and easily pierced with a fork.
- Make the mashed potatoes. Drain the potatoes and cauliflower, then return them to the pot they were cooked in or a large bowl. Mix in the milk, Greek yogurt, chicken broth, butter, garlic powder, kosher salt, and pepper. Mash using a potato masher or blend with an electric mixer until creamy.
- Brown the meat. Heat a large skillet over medium-high heat. Add a tablespoon of olive oil and brown the ground turkey, breaking it apart while cooking for about 5 minutes. Transfer the cooked turkey to a plate and set aside.
- Sauté the vegetables. Add another tablespoon of olive oil to the hot skillet and include the onion, carrots, celery, and garlic. Sauté for 5-6 minutes until the vegetables are tender.
- Prepare the meat filling. Return the ground turkey to the pan, adding some salt and pepper. Sprinkle flour over the turkey mixture and toss to coat, cooking for another minute. Incorporate the tomato paste, chicken broth, worcestershire sauce, and chopped herbs. Bring to a boil, then reduce heat to low and cover. Simmer for about 10-12 minutes or until the sauce slightly thickens.
- Assemble the casserole. Mix in the frozen corn and peas with the turkey mixture and spread evenly in a casserole dish. Spoon the mashed potatoes over the turkey mixture carefully. Level it out with a spatula or the back of a wooden spoon.
- Bake and serve. Bake the shepherd’s pie in the oven at 400 degrees F for 20-25 minutes, until it’s golden brown and bubbling. Garnish with fresh thyme or parsley on top of the mashed potatoes before serving.
Alterations
- More veggies – feel free to incorporate shredded or chopped zucchini, fresh mushrooms, green beans, sweet potatoes, or other vegetables.
- Extra protein – although this recipe features lean ground turkey, consider adding cooked quinoa or chickpeas for an extra protein boost.
- Dairy-free option – to make this dish dairy-free, simply replace the milk in the mashed potatoes with almond milk or coconut milk. You can also substitute Greek yogurt (or sour cream) with a dairy-free alternative.
- Vegan option – swap ground turkey for lentils or a plant-based meat substitute for a vegan or vegetarian shepherd’s pie. Additionally, you can exchange the milk in the mash for coconut milk or almond milk.
- Low carb option – I’ve prepared this with my healthy mashed potato recipe, but feel free to top it with my easy cauliflower mash for a lower-carb alternative.
- Sweet potatoes – elevate the nutrition of this recipe by substituting mashed sweet potatoes for traditional potatoes for a tasty sweet potato shepherd’s pie.
- Spice it up – add a pinch of smoked paprika, chili flakes, hot sauce, or sriracha for a warming kick.
Save this now for later
Pin It
Preparation and Storage
To Make Ahead – If you wish to prepare this easy shepherd’s pie in advance, assemble the casserole and cover it with foil. Refrigerate for up to 2 days ahead, and bake in a preheated oven at 400 degrees F for approximately 30 minutes or until heated through.
To Store – Leftovers can be kept in a sealed, airtight container for up to 3 days in the refrigerator. Reheat in the microwave.
To Freeze – Shepherd’s pie freezes exceptionally well! Assemble the casserole and cover it with aluminum foil. Store in the freezer for up to 2 months. When ready to bake, thaw overnight in the fridge and bake as specified.
More Casserole Recipes
Enjoy this Healthy Turkey Shepherd’s Pie Recipe! If you love this dish as much as we do, please leave a ⭐️⭐️⭐️⭐️⭐️ star rating below and tag me on Instagram! Follow for more healthy comfort food recipes!
For the Mashed Potatoes:
For the Meat Filling:
To prepare the mashed potatoes:
Place the potatoes (set the cauliflower aside for now) in a large pot of salted water and bring to a boil. Lower the heat to medium-low, cover, and simmer for about 15 minutes.
Add the cauliflower florets and continue simmering for another 8-9 minutes, until both are tender enough to pierce easily with a fork.
Drain the potatoes and cauliflower, returning them to the pot. Incorporate milk, butter, salt, and pepper.
- Use a potato masher or electric mixer to mash until achieving a creamy consistency.
To prepare the meat filling:
- In a large skillet over medium-high heat, add a tablespoon of olive oil and brown the ground turkey, breaking it apart as it cooks, for about 5 minutes. Move the cooked turkey to a plate and set aside.
- Add another tablespoon of olive oil to the hot skillet and then incorporate the onion, carrots, celery, and garlic. Sauté for 5-6 minutes until tender, then return the meat to the pan along with some salt and pepper.
Sprinkle flour over the meat mixture and toss to combine, cooking for an additional minute. Add tomato paste, chicken broth, worcestershire sauce, and herbs, bringing to a boil; reduce to low heat and cover. Simmer for about 10-12 minutes or until the sauce thickens slightly.
- Incorporate the frozen veggies into the turkey mix and spread it evenly in a casserole dish. Layer the mashed potatoes on top of the turkey mixture, smoothing it out with a spatula.
Bake the shepherd’s pie for 20-25 minutes until the top turns golden brown and the filling bubbles.
Serving: 1/6th of recipe | Calories: 354kcal | Carbohydrates: 35.9g | Protein: 22g | Fat: 15g | Saturated Fat: 4.7g | Cholesterol: 62.3mg | Sodium: 569.2mg | Fiber: 7.1g | Sugar: 6g
Nutrition information is automatically calculated, so should only be used as an approximation.
**Nutritious Turkey Shepherd’s Pie: A Wholesome and Delicious Recipe**
Shepherd’s Pie is a beloved comfort food that typically features lamb or beef. However, for a healthier alternative, turkey can serve as a fantastic substitute. This Turkey Shepherd’s Pie recipe is not only flavorful but also rich in nutrients, making it an ideal meal for those wanting to indulge in a hearty dish without sacrificing health.
**Ingredients:**
*For the Filling:*
– 1 tablespoon of olive oil
– 1 pound of ground turkey
– 1 finely chopped onion
– 2 minced garlic cloves
– 2 chopped carrots
– 1 cup of sliced mushrooms
– 1 cup of peas (either fresh or frozen)
– 1 tablespoon of tomato paste
– 1 tablespoon of Worcestershire sauce
– 1 teaspoon of dried thyme
– 1 teaspoon of dried rosemary
– Salt and pepper to taste
– 1 cup of chicken broth
– 1 tablespoon of cornstarch (optional, for thickening)
*For the Mashed Potato Topping:*
– 2 pounds of peeled and cubed potatoes
– 1/4 cup of milk (or a milk substitute)
– 2 tablespoons of butter (or a plant-based alternative)
– Salt and pepper to taste
– 1/4 cup of grated Parmesan cheese (optional)
**Instructions:**
1. **Prepare the Mashed Potatoes:**
– Cook the potatoes in a large pot of salted water until tender, about 15-20 minutes. Drain and return them to the pot.
– Mix in milk, butter, salt, and pepper. Mash until smooth and creamy. Incorporate Parmesan cheese if desired. Set aside.
2. **Cook the Filling:**
– Heat olive oil in a large skillet over medium heat. Add onion and garlic, sautéing until the onion becomes translucent.
– Add ground turkey, cooking until browned and thoroughly cooked.
– Mix in carrots and mushrooms, cooking until they soften.
– Stir in tomato paste, Worcestershire sauce, thyme, rosemary, salt, and pepper. Combine well.
– Add chicken broth and bring to a simmer. If you prefer a thicker consistency, dissolve cornstarch in a small amount of water and incorporate it, stirring until thickened.
– Include peas and cook for an additional 2-3 minutes.
3. **Assemble the Pie:**
– Preheat your oven to 400°F (200°C).
– Spread the turkey mixture evenly into a baking dish.
– Spoon mashed potatoes on top of the turkey mixture, smoothing the surface with a spatula. Use a fork to create texture on top for a better browning.
4. **Bake:**
– Place the dish in the preheated oven and bake for 20-25 minutes, or until the top is golden brown and the filling is bubbling.
5. **Serve:**
– Allow the pie to cool briefly before serving. Enjoy your nutritious Turkey Shepherd’s Pie alongside a side salad or steamed vegetables for a complete meal.
**Nutritional Benefits:**
– **Turkey:** A low-fat, lean protein source rich in essential nutrients such as B vitamins, selenium, and phosphorus.
– **Vegetables:** Carrots, peas, and mushrooms contribute fiber, vitamins, and minerals, aiding a balanced diet.
– **Potatoes:** Provide carbohydrates and potassium, supplying energy and supporting muscle function.
This Turkey Shepherd’s Pie is a wholesome creation that merges the comforting flavors of a traditional pie with the advantages of lean turkey and nutrient-rich vegetables. Ideal for family dinners or meal prep, it’s a flexible recipe that can adjust to various dietary requirements.
