Description
Healthy Sweet Potato Shepherd’s Pie
This Sweet Potato Shepherd’s Pie is a healthy twist on the classic comfort dish. Traditionally made with lamb, this version features lean ground turkey, flavorful spices, and creamy mashed sweet potatoes. It’s gluten-free and perfect for fall or any time of the year. Whether you’re prepping meals for the week or looking for a hearty family dinner, this dish will satisfy your cravings and keep you full.
1.5 lbs Sweet Potatoes, peeled & chopped
½ tsp Italian Seasoning Blend
Sea salt & pepper, to taste
1 tbsp Olive Oil
1 Medium Yellow Onion, diced
1.5 lbs Lean Turkey Meat
2 tbsp Tomato Paste
3-4 Garlic Cloves, minced
½ tsp Dried Oregano
1 tbsp Smoked Paprika
1 cup Chicken or Beef Broth
1 cup Frozen Peas, defrosted
Directions:
1. Preheat oven to 375°F.
2. Boil sweet potatoes for 10 mins, drain, mash, season.
3. Sauté onion & garlic in oil; add turkey & cook.
4. Stir in tomato paste, spices, broth, & peas.
5. Layer meat mixture, then potatoes in baking dish.
6. Bake for 25-30 mins.
Prep Time: 15 mins
Kcal: 328
Step-by-Step Guide
1. Prepare the Sweet Potatoes: Place peeled and chopped sweet potatoes in a large pot, cover with cold water, and bring to a boil. Cook for 10-12 minutes until fork-tender. Drain well, return to the pot, and mash until smooth. Season with Italian seasoning, salt, and pepper. Set aside.
2. Cook the Filling: While potatoes boil, heat olive oil in a large skillet over medium heat. Add diced onion and sauté for 3-4 minutes until softened. Add minced garlic and cook for 30 seconds until fragrant. Add the ground turkey, breaking it apart with a spoon, and cook until no longer pink.
3. Build Flavor: Stir in tomato paste, dried oregano, and smoked paprika, coating the meat. Pour in the broth to deglaze the pan, scraping up any browned bits. Let the mixture simmer for 5-7 minutes until slightly reduced. Stir in the defrosted peas and remove from heat. Season with salt and pepper.
4. Assemble & Bake: Spread the turkey mixture evenly in a 9×13 inch baking dish. Carefully spoon the mashed sweet potatoes over the top and use a fork to create a decorative pattern. Bake in a preheated 375°F oven for 25-30 minutes, until the top is lightly browned and the filling is bubbling.
Serving Suggestions
This hearty pie is a complete meal on its own. For a lighter touch, pair it with a simple arugula salad dressed with lemon vinaigrette. It also pairs wonderfully with roasted green beans, steamed broccoli, or crusty gluten-free bread to soak up the flavorful juices. Leftovers reheat beautifully for lunch the next day.
How-to Summary
In short: Boil and mash sweet potatoes. Sauté onion, garlic, and turkey. Flavor with tomato paste, oregano, paprika, and broth. Mix in peas. Layer meat then potatoes in a dish. Bake at 375°F for 25-30 minutes until golden.
Frequently Asked Questions
Can I use a different protein? Absolutely. Lean ground beef, chicken, or lentils (for a vegetarian version) work perfectly. Adjust cooking time as needed.
How can I make this dairy-free? The recipe is naturally dairy-free as written. For extra creamy potatoes, mash them with a splash of unsweetened almond milk or olive oil.
Can I prepare this dish ahead of time? Yes. Assemble the pie, cover tightly, and refrigerate for up to 24 hours. Add 5-10 minutes to the baking time when cooking from cold.
What’s the best way to store and reheat leftovers? Store cooled leftovers in an airtight container in the fridge for up to 4 days. Reheat individual portions in the microwave or the entire dish, covered, in a 350°F oven until warmed through.
My sweet potato topping is too runny. How can I fix it? Ensure you drain the boiled potatoes very well. Let them steam in the colander for a minute. Overly wet potatoes can make the topping sink.
Common Mistakes to Avoid
- Overcrowding the Skillet: Cook the turkey in batches if your pan is small to ensure proper browning, not steaming.
- Underseasoning the Layers: Season both the sweet potato mash and the turkey filling generously. Taste each component before assembling.
- Skipping the Reduction: Let the broth simmer in the filling. This concentrates flavor and prevents a watery final dish.
- Using Cold Topping: Spread the mashed sweet potatoes while they are still warm for easier, smoother application.
Conclusion
This Healthy Sweet Potato Shepherd’s Pie successfully reimagines a classic comfort food. By using lean turkey and vitamin-rich sweet potatoes, it delivers incredible flavor and satisfaction in a nourishing package. It’s a versatile, family-friendly recipe perfect for meal prep or a cozy dinner. Follow the detailed steps and tips to avoid common pitfalls, and you’ll have a foolproof, delicious dish that everyone will enjoy.