Shepherd's Pie

Tanya Eisenwasser

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A warming one-dish meal without the typical tomato-based sauce.

Prep 25 min

Cook 50 min

Serves 6

Gluten-freeDairy-free

Ingredients

For the Mashed Potatoes

• 2 lbs russet potatoes, peeled and cut into 2-inch chunks
• 1/2 cup full-fat coconut cream
• 3 tablespoons olive oil
• 1 teaspoon sea salt
• Pinch of black pepper (optional)

For the Filling

• 1 lb fresh ground lamb
• 2 tablespoons olive oil
• 2 medium carrots, diced small
• 2 celery stalks, diced small
• 1/2 cup fresh or frozen peas
• 1 cup low sodium chicken broth (very fresh homemade preferred, see tips)
• 1 tablespoon arrowroot powder mixed with 2 tablespoons water
• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried)
• 1 teaspoon fresh rosemary, minced (or 1/2 teaspoon dried)
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper (optional)

Instructions

Make the Mashed Potatoes

1. Place potato chunks in a large pot and cover with cold water by 1 inch.
2. Add 1 teaspoon salt and bring to a boil over high heat.
3. Reduce heat and simmer for 15-20 minutes until potatoes are fork-tender.
4. Drain potatoes and return to the pot.
5. Add coconut cream, olive oil, salt, and pepper if using.
6. Mash until smooth and creamy. Set aside.

Prepare the Filling

1. Preheat your oven to 400°F (200°C).
2. Heat olive oil in a large oven-safe skillet over medium-high heat.
3. Add ground lamb and break it up with a spatula.
4. Cook for 6-8 minutes until browned and cooked through to 160°F (71°C).
5. Add carrots and celery. Cook for 5 minutes until slightly softened.
6. Stir in thyme, rosemary, salt, and pepper if using.
7. Pour in the chicken broth and bring to a simmer.
8. Add the arrowroot slurry and stir until the sauce thickens, about 2 minutes.
9. Stir in the peas and remove from heat.

Assemble and Bake

1. If using a separate baking dish, transfer the filling to a 9x13 inch dish.
2. Spread the mashed potatoes evenly over the filling.
3. Use a fork to create texture on top for crispy peaks.
4. Bake for 25-30 minutes until the top is lightly golden and filling is bubbling.
5. Let rest 5 minutes before serving.

Tips & Substitutions

• Use fresh ground lamb. Ask your butcher to grind to order if possible. Fresh ground turkey works as a substitute.
• This skips tomato paste and Worcestershire sauce found in traditional recipes. The natural juices thickened with arrowroot make the gravy instead.
• Swap the mashed potato topping for mashed sweet potatoes if you prefer. The method is the same.
• Use an oven-safe skillet to go from stovetop to oven without transferring to a separate dish. Cast iron works well.
• Create texture on the potato topping with a fork. The ridges brown up nicely in the oven and add a pleasant crunch.

Why This Works

Lamb. Fresh ground lamb is generally well tolerated. Using it fresh and cooking it right away minimizes histamine accumulation.

Potatoes. Naturally low in histamine and well tolerated by most people. The coconut cream makes them creamy without needing dairy.

Carrots, celery, and peas. All are naturally low in histamine and commonly tolerated. They add color and nutrition to the filling.

Arrowroot powder. A gentle, grain-free thickener that replaces flour-based roux or tomato-based sauces. It is well tolerated and creates a smooth gravy.

Fresh herbs. Thyme and rosemary are naturally low in histamine and provide the savory depth that traditional recipes get from Worcestershire sauce.

Storage

Best eaten fresh from the oven. If you have leftovers, cool quickly, portion into individual containers, and refrigerate or freeze right away. Eat refrigerated leftovers within 24 hours. This is a protein-heavy dish that accumulates histamine over time, so prompt storage is important.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.