IBS-Friendly Shepherd’s Pie

Here’s an IBS-friendly dish that is great for the holiday season and can fill a whole family – IBS Friendly Shepherd’s Pie! It’s a traditional dish, however, I modified the recipe so that we IBS sufferers can enjoy this meal without worries of suffering a major flare-up. It still has the traditional taste but with a kick of earthiness from the kale, adding the necessary greens to the meal which I personally struggle with getting enough of. Make this dish for Thanksgiving, Christmas, or in bulk as meal prep, and I promise you and your family will enjoy a splendid meal that will become a household favorite again. Try it out and let us know what you think!

*Feel free to cut the recipe in half if you want to make a smaller batch. This recipe is more for a small event, feast, or week-long meal prep.

Servings: 10-12 people

Ingredients for IBS-friendly shepherd's pie

  • 2 lb. lean ground turkey
  • 1 tbsp. coconut oil
  • 1 ½ cups of frozen mixed vegetables (peas, carrots, and corn)
  • 2 cups of kale
  • ½ cup of chicken stock
  • ½ cup water
  • 6-7 large potatoes, peeled and quartered
  • 3 tbsps. of dairy free butter
  • 1/3 cup almond milk (or any dairy free milk)
  • Salt and pepper to taste
  • 1 ½ tsp. of chili powder
  • 2 ½ tbsps. of Worcestershire sauce
  • 1 tbsp. of tomato paste
  • ¼ cup of parmesan cheese
  • ¼ cup of cheddar cheese
  • Dried parsley

Directions for IBS-friendly shepherd's pie

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Boil the potatoes in a large pot of water until tender.
  3. Add coconut oil to a sauce pan and cook the ground turkey on medium-high heat until brown.
  4. After the ground turkey is completely cooked, add chili powder, Worcestershire sauce, frozen mixed veggies, chicken stock, and water, and cook until vegetables are tender.
  5. Once the vegetables are tender, turn off the heat, and stir in the kale. Finally, add salt and pepper to taste.
  6. Drain the potatoes when they are fully cooked and add them back to the large pot. Then add the dairy-free butter and milk and mash the potatoes thoroughly, making sure the consistency is smooth with no lumps. Finally, add the shredded cheese and salt and pepper to taste.
  7. In a deep baking dish, spread a thin layer of the mashed potatoes on the base. Then add all of the ground turkey meat mixture as the middle layer, and top the meat with the remaining mashed potatoes mixture.
  8. Use a fork to smooth out the top layer of potatoes.
  9. Bake in the oven for about 25-30 minutes, or until the top potato layer is golden brown.
  10. Once done, garnish with dried parsley.
  11. Serve and enjoy!

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Nutrition facts

Per Serving

  • calories: 318
  • carbohydrates: 34g
  • cholesterol: 57mg
  • fat: 12g
  • fiber: 5.9g
  • potassium: 1135mg
  • protein: 19.8g
  • saturated fat: 5.4g
  • sodium: 174mg
  • sugars: 3.3g
Photograph by Hess Polanco. All rights reserved. Used with permission.

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