Shepherd’s Pie – Strength & Stamina Edition
This Shepherd’s Pie is a muscle-fueling, nutrient-dense meal designed for strength, stamina, and recovery. Traditionally made with lamb, this version can also use beef for a leaner option. The combination of high-quality protein, iron-rich meat, and slow-digesting carbs makes it ideal for athletes, bodybuilders, and those seeking long-lasting energy. The creamy mashed potato (or cauliflower) topping provides potassium for muscle function and recovery, while the savory vegetable-packed filling ensures a balanced and satisfying meal.
Ingredients
For the Meat Filling:
- 1 lb ground lamb or grass-fed beef
- 1 tablespoon olive oil or butter
- 1 small onion, diced
- 2 carrots, diced
- 2 cloves garlic, minced
- 1/2 cup peas optional, for texture and sweetness
- 1 tablespoon tomato paste
- 1 teaspoon fresh thyme or ½ teaspoon dried
- 1 teaspoon fresh rosemary or ½ teaspoon dried
- 1 cup beef broth
- 1 tablespoon Worcestershire sauce or coconut aminos for Paleo
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon arrowroot starch or cornstarch
For the Mashed Potato or Cauliflower Topping:
- 2 large russet potatoes or 1 medium head of cauliflower for low-carb
- 2 tablespoons butter or ghee
- 1/4 cup milk or unsweetened almond milk for dairy-free
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
Prepare the Meat Filling:
- Heat olive oil in a large skillet over medium heat.
- Add diced onion, carrots, and garlic. Sauté for 5 minutes until softened.
- Add ground lamb or beef and cook until browned, breaking it apart as it cooks.
- Stir in tomato paste, thyme, rosemary, salt, and black pepper.
- Pour in beef broth and Worcestershire sauce, then bring to a simmer.
- Add peas and let simmer for 5 minutes.
- Sprinkle in arrowroot starch and stir until thickened. Remove from heat.
Make the Mashed Potato (or Cauliflower) Topping:
- Peel and chop potatoes, then boil in salted water for 15 minutes until tender.
- Drain and mash with butter, milk, salt, and pepper.
- (For cauliflower mash: Steam cauliflower until soft, then blend with butter and milk.)
Assemble & Bake:
- Preheat oven to 400°F (200°C).
- Spread meat filling in a baking dish.
- Top with mashed potatoes, spreading evenly with a spatula.
- Bake for 20 minutes until golden and bubbling.
- (For an extra crispy topping, broil for 3-5 minutes.)
Garnish & Serve:
- Let cool for a few minutes before serving.
- Garnish with fresh herbs if desired.
Notes
- Want more protein? Add a scoop of collagen peptides to the mashed potatoes.
- Need extra recovery fuel? Serve with a side of roasted Brussels sprouts or steamed greens.
- For a dairy-free version, use ghee or coconut oil instead of butter.