HEALTHY Shepherd’s Pie Recipe (High Protein)

Healthy Shepherds Pie Recipe
Written by The Protein Chef

If you’re anything like me, you LOVED Shepherd’s pie growing up (I still love mixing all of my food together). However most Shepherd’s Pie recipes are high in fat AND calories. This healthy Shepherd’s Pie recipe is not only delicious but low in calories AND fat. Not just a great everyday meal but also a great substitute to the unhealthy holiday food alternative!

Here is the recipe:

  • 1 Pound Lean Ground Beef or Turkey (I use 93/7 in the video)
  • 1 Teaspoon Salt
  • 1 Teaspoon Pepper
  • 1 Teaspoon Mrs. Dash Italian Medley (or Italian Seasoning)
  • 2 Large Whole Eggs
  • 1 Large Yellow Onion
  • 1/2 Large Red Onion
  • 6 Cloves Garlic (or 3 Teaspoons Minced Garlic)
  • 1 Tablespoon Olive Oil
  • 16 Ounces (453g) Mixed Vegetables
  • 1-2 Tablespoons (15-30g) Sriracha (Optional)
  • 2 Heads Cauliflower (600g) or Frozen Cauliflower Equivalent
  • 1 Tablespoon Butter

Calories in the whole recipe:

  • Calories: 1563
  • Fat: 67g
  • Saturated Fat: 27g
  • Sodium: 1296mg
  • Carbs: 108g
  • Fiber: 32g
  • Sugar: 42g
  • Protein: 132g

Season beef w/ eggs, salt, pepper, and Mrs. Dash (or Italian Seasoning). Process/blend together onions/garlic. Add 1 tablespoon olive oil to large stove top pan on medium heat (let heat up). Cook onion/garlic mix for 10:00. Add in beef and cook until browned. Once browned add in mixed vegetables and sriracha (optional). Cook 5:00-10:00 or until juice is gone. Put in baking dish. Cook 2 heads cauliflower (600g). Process/blend the cauliflower with 1 tablespoon of butter until it looks like mashed potatoes. Put on top of meat layer in baking dish. Add whatever you want to the top of it (I prefer some more Mrs. Dash). Cook in the oven on 400 for 25:00-30:00.

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • Just a heads up- the eggs used for the shepherds pie recipe are not included in the ingredient list for the recipe, but are mentioned in the directions. I am making this recipe right now and was confused. I thought this might be good to let you know. I made the quiona chicken parm and it was delicious! I am sure this will be great as well. Keep up the good work.

  • That was great! Made it for dinner tonight and everybody loved it! Can’t wait to try the slow cooker chicken pot pie !

  • Awesome – can’t wait to make this!! What size baking dish are you using for this particular recipe??

    Thanks, man!

      • Wow, thanks for the quick reply! I have a 13×9, so hopefully that will be big enough. Might have to pile it up a little higher 🙂

        One more question if you don’t mind – do you have any approximate estimate for the weight of the onions? I don’t want to use too much or too little, but I’m sure as you know, the size of a “large” onion is very subjective. Might just have to wing it!

        Thanks again,

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