As I continue down this path of healing my gut with water-based cooking, I am trying to get a bit more creative in the kitchen. We are also on the cusp of fall, which is why I thought a Shepherd’s Pie would be fun to recreate. This Healthified version is made lighter and easier to digest with ground turkey, broth-based cooking, and a sweet potato topping instead of traditional mashed potatoes. It’s gut-friendly comfort food at its finest: cozy, family-friendly, simple, and satisfying.
Why You’ll Love This Recipe
Gut-friendly twist: It’s made without heavy cream or butter, and instead uses broth and sweet potatoes for a lighter, easier-to-digest dish.
Balanced nutrition: A good mix of protein, fiber-rich veggies, and complex carbs for sustained energy.
Customizable: Swap the veggies or herbs based on what you have on hand. The first time I made this recipe, I used frozen peas instead of green beans, and included steamed cauliflower in the topping. I offer both options below in the recipe notes.
Family favorite: A cozy, comforting dinner everyone can enjoy. My one-year-old loved it!
Tips, Variations & Substitutions
Protein: Swap ground turkey with chicken or ground beef.
Veggies: Use peas, corn, or even chopped spinach in place of green beans.
Make it dairy-free creamy: Add a splash of coconut milk to the sweet potatoes for a creamier topping.
Meal prep: Assemble the shepherd’s pie ahead of time and bake when ready to serve. Or freeze portions for reheating during a busy work week.
How to serve: I love to enjoy over white rice, but it’s delicious on its own, or paired with another veggie side or salad.
Healthified Notes
Traditional shepherd’s pie is often heavy on butter, cream, and beef. This version lightens things up with:
- Water/broth-based cooking methods (no oil sautéing)
- Lean protein (ground turkey)
- Nutrient-dense steamed sweet potatoes instead of mashed white potatoes
- Optional garlic omission for those with sensitive digestion
This makes the dish more gut-friendly, nutrient-dense, and aligned with healing nutrition.
Turkey & Sweet Potato Shepherd’s Pie
Equipment
- Steamer basket or pot
- Large skillet
- 9×13 baking dish
Ingredients
For the filling
- 3 medium carrots peeled and chopped
- 2-3 cloves garlic minced (optional; omit if sensitive)
- 1 8-ounce container mushrooms, sliced
- 1 pound ground turkey
- 1 tablespoon coconut aminos or tamari optional for extra flavor
- 1 14.5-ounce can cut green beans (or 1½ cups frozen peas)
- 1 teaspoon fresh thyme or rosemary or use dried
- Chicken or vegetable broth for cooking about 1-1½ cups
- Sea salt and black pepper to taste
For the topping*
- 3 medium sweet potatoes peeled and cubed (equals about 5-6 cups)
- 1 teaspoon sea salt
Instructions
- Make the topping. In a steamer basket or pot, steam the sweet potatoes until fork tender tender (about 20 minutes). Transfer to a bowl and add sea salt. Mash with a potato masher or use a hand immersion blender until smooth and fluffy. You can also blend in a food processor. Set aside.
- While the sweet potatoes are steaming, preheat the oven to 375 degrees F and start to cook the filling. Add some broth to the bottom of a large skillet or sauté pan over medium high heat. Add the carrots, garlic, mushrooms and a sprinkle of sea salt. Cover and cook until softened, about 10 to 12 minutes, stirring occasionally. Add more broth as needed to prevent sticking.
- Reduce the heat to medium and stir in the ground turkey, breaking it apart with a spoon, and cook until browned (about 5 to 7 minutes). Add a splash of additional broth if needed and coconut aminos/tamari if using.
- Add the green beans, herbs, salt, and pepper. Add another splash of broth and simmer about 3 to 5 more minutes until beans are warmed through.
- Transfer the filling to a 9×13 baking dish. Spread the mashed steamed sweet potatoes on top. Smooth with a spatula. Bake at 375°F for 20–25 minutes, until top has set and edges have started to turn golden brown.
Notes
- Use 2 medium sweet potatoes instead of 3
- Steam the florets from a head of cauliflower with the sweet potatoes until fork tender
