Description
Add a nutritious twist with Healthy Sweet Potato Shepherd’s Pie. This cozy casserole layers a savory, herby beef-and-vegetable filling under a creamy sweet potato mash seasoned with warm spices. It’s wholesome, filling, and perfect for a family-friendly dinner night.
Ingredients
1 lb ground beef
1 tbsp olive oil
1 large onion, diced
2 cloves garlic, minced
1 cup frozen peas & carrots
1 cup beef broth
1 tbsp Worcestershire sauce (or coconut aminos for Whole30)
1/4 cup all-purpose flour (or 1 tbsp arrowroot/tapioca for Paleo/Whole30)
1/2 tsp dried rosemary
1 tsp dried thyme
Salt, to taste
Black pepper, to taste
Sweet Potato Topping
3 large sweet potatoes (about 2 lbs), peeled & cubed
2 tbsp butter (or ghee for Paleo/Whole30)
1/4 cup milk (or unsweetened almond/coconut milk)
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp smoked paprika
Salt, to taste
Black pepper, to taste
Instructions
1. Preheat oven to 375°F (190°C). Lightly grease a baking dish (about 8×8 or similar).
2. Boil sweet potatoes in salted water 15–18 minutes until fork-tender. Drain well.
3. Mash sweet potatoes with butter and milk until smooth. Stir in cinnamon, nutmeg, smoked paprika, plus salt and pepper to taste. Set aside.
4. Heat olive oil in a large skillet over medium heat. Add onion and cook 4–5 minutes until softened. Add garlic and cook 30 seconds.
5. Add ground beef and cook until browned, breaking it up as it cooks. Season with rosemary, thyme, salt, and pepper.
6. Sprinkle flour over the beef mixture and stir 1 minute (skip flour step if using arrowroot/tapioca; add later).
7. Slowly pour in beef broth, stirring, until thickened. Stir in Worcestershire (or coconut aminos).
8. Fold in peas and carrots. Simmer 2–3 minutes until heated through. Taste and adjust seasoning.
9. Spread beef filling evenly in the baking dish.
10. Spoon sweet potato mash over the top and smooth into an even layer.
11. Bake uncovered 20–25 minutes until bubbling and lightly golden. Optional: broil 2–3 minutes for a more browned top.
12. Rest 5 minutes, then serve.
Notes
Paleo/Whole30 option: Use ghee instead of butter, unsweetened almond/coconut milk, and coconut aminos instead of Worcestershire. Thicken with 1 tbsp arrowroot or tapioca starch mixed into a splash of cool broth, then stir into the simmering filling.
Make-ahead: Assemble up to 1 day ahead, cover, and refrigerate. Bake when ready (add 5–10 minutes if cold).
Storage: Refrigerate leftovers up to 4 days. Freeze portions up to 2 months. Reheat covered in the oven or microwave.
Veg swaps: Try green beans, corn (not Whole30), mushrooms, or zucchini.
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 420
- Sugar: 8 g
- Sodium: 480 mg
- Fat: 22 g
- Saturated Fat: 8 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 6 g
- Protein: 25 g
- Cholesterol: 75 mg