Low FODMAP AIP Shepherd's Pie (Nightshade-Free)

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Comfort food can feel off limits when doing an elimination protocol, but you don't have to feel restricted! This AIP Shepherd's Pie is completely paleo, gluten free, dairy free, low FODMAP, and nightshade free, while still being a cozy and delicious meal. Made with a rich, herb-seasoned meat filling and topped with a creamy, nightshade-free mash, this is the kind of gut-friendly comfort food that lets you nourish your body without feeling restricted.

Years of chronic gut issues due to Lyme disease and autoimmune disease forced me into a medically restrictive diet, but I was never going to let that stop me from eating good food. It's the reason I even started my website- to share allergy friendly recipes for everyone. I'm here to show you that you don't have to stick to plain meat, steamed vegetables, and white rice in order to heal and feel good. You can eat delicious comfort food while healing your gut and body!

This Paleo Shepherd's Pie is proof of that. It's free of major allergens and gut irritants, but still tastes like the comfort food you know and crave. It's a simple and easy Shepherd's pie recipe that I've made this recipe many times over the years. Even though I've reintroduced a lot of foods and no longer follow a strict autoimmune paleo diet, this is still a dish I go back to again and again.

Why This Shepherd's Pie is Different (and Why You'll Love It):

Fully AIP & Low FODMAP: autoimmune protocol and IBS friendly, this recipe relies on whole food ingredients and hearty herbs for flavor instead of traditional ingredients like Worcestershire sauce, tomato paste, and brown sugar. This also means this Shepherds pie is fully gluten free and dairy free.
Nightshade Free: nightshades are plants that contain alkaloids which can be irritating to those with sensitive systems. They are a food group many eliminate when healing the gut and include plants like tomatoes, peppers, and regular potatoes. My gut friendly Shepherd's pie recipe contains no nightshades, relying on other root vegetables for the creamy topping.
Gut and Health Supportive: this AIP Shepherd's pie recipe is packed with nutrient dense veggies like carrots for vitamin C and A, rainbow chard for vitamin K, and parsnips for fiber. Diversifying your fiber intake from different types of fruits and veggies helps heal and improve the gut microbiome.
Family Friendly & Meal Prep Worthy: this delicious and easy recipe will keep the whole family full and satisfied, plus it preps great. Make a double batch for the week or freeze individual portions for busy weeknights or to heat up on a cold day.

Low FODMAP AIP Shepherd's Pie Ingredients

This AIP Shepherd’s Pie uses simple, whole-food ingredients that are low FODMAP, paleo, and completely nightshade free.

Creamy Nightshade Free Topping

Celeriac root: also known as celery root, it's the base of celery and a great nightshade free root veggie to add to your rotation for gut health.
Parsnip: parsnips are a bit heartier and creamier than celeriac, so they pair well for the topping.
Coconut oil: an AIP compliant fat.
Coconut milk: helps make the mashed topping nice and creamy.

Healthy Beef Filling

Ground meat: traditional Shepherd's pie is made with ground lamb which is a great anti-inflammatory protein, but I typically stick to ground beef in this recipe (okay, so maybe I should be calling this a Paleo Cottage Pie!).
Fennel: a great low FODMAP alternative to onion, fennel is great for supporting digestion and tastes delicious too!
Carrots: this gluten free Shepherd's pie is filled with hearty veggies, including carrots.
Rainbow chard: rainbow chard is a bit softer than traditional chard and offers better flavor.
Frozen peas (optional, not AIP): omit if on strict phase 1 of the AIP diet. You can substitute for another vegetable of your choice.
Rosemary, thyme, sea salt: instead of relying on nightshade filled sauces for flavor, this recipe calls for plenty of herbs. I stick to dried herbs to make life easier, but you can use fresh herbs for even more flavor. We skip the black pepper to keep this recipe AIP compliant.
Garlic infused olive oil and olive oil: if you're sticking to low FODMAP, garlic infused olive oil adds flavor without digestive upset.

How to Make AIP Shepherd's Pie

Preheat oven to 400 F.
Peel and chop the celeriac and parsnip into chunks. Steam (or boil) until fork tender, about 20 minutes.
While the veggies are steaming, heat the EVOO in a large frying pan over medium heat. Add the fennel and sauté until soft, about 10 minutes.
Add the ground beef and cook until starting to brown. Add the herbs and salt and mix to combine.

how to make low fodmap shepherd's pie — Screenshot

Add the remaining veggies and cook until beef is browned and cooked through.
Drain celeriac and parsnip and add to a food processor with the remaining topping ingredients. Blend until smooth. Alternatively, mash well with a potato masher in a large bowl.
Pour the beef mixture into a large baking dish (about 9x9). Spread the mashed topping evenly on top of the meat mixture.
Bake for about 40 minutes, until top is starting to become golden brown and has set.
Remove and let sit for 10 minutes before serving.

how to make low FODMAP AIP shepherd's pie — Screenshot

Substitutions and Variations

Celeriac and parsnip: you can use orange or white sweet potatoes instead of either or both veggies. Try a cauliflower mash instead or substitute cauliflower for the celeriac. If you tolerate nightshades, you can of course use potatoes (russet potatoes or yukon gold potatoes would work).
Ground beef: although I think red meat tastes best in Shepherd's pie (beef or lamb), ground turkey would also work.
Fennel: if you tolerate onion, feel free to use that instead or try green onion for another low FODMAP option.
Filling veggies: you can truly use any vegetables you like in the beef filling. Use up leftover veggies in your fridge or sub out your favorites like kale and butternut squash.
Oil: if you tolerate garlic, feel free to use regular olive oil and a few cloves of garlic or some garlic powder along with the herbs. You can also use avocado oil instead of olive oil if desired.

Serving and Storage

Serve alongside a big green salad, extra roasted veggies, or as is.

Store leftovers in the fridge for up to 3 days (just cover the serving dish in aluminum foil or plastic wrap). Portion and freeze in an airtight container for up to 3 months.

FAQ

Is this Shepherd's Pie AIP?

Yes, leave out the peas for AIP phase 1 or sub for another AIP compliant veggie.

Is this Shepherd's Pie Whole30 approved?

Yes, this Paleo Shepherd's Pie recipe is Whole30 approved.

Can I make this Shepherd's Pie in a skillet or cast iron?

You can! Just make sure you use a big enough (and oven safe) skillet or cast iron pan.

Can I make this AIP Shepherd's Pie ahead of time?

Yes, make it up to 2 days ahead then reheat in the oven at a low heat like 300F for 30-45 minutes.

Can I freeze this Paleo Shepherd's Pie?

You can freeze this gluten free Shepherd's pie. Portion and store in freezer safe containers for up to 3 months.

What can I use instead of celeriac?

If you can't find celeriac or don't like it, you can use cauliflower or white sweet potato instead. Any of these combos will be reminiscent of a creamy mashed potatoes topping, I promise you won't even miss regular potatoes.

Can I use frozen vegetables?

If you need a time saving hack, opt for frozen instead of fresh vegetables. This saves chopping time. I like to use the frozen peas and carrots mix or use frozen carrots and fresh, chopped greens to keep this recipe fully AIP.

More Hearty and Gut Healthy Paleo Recipes

Full of anti-inflammatory spices, my Sheet Pan Turmeric Ginger Turkey Meatballs is another crowd pleaser.

My Lamb and Purple Sweet Potato Curry is full of gut friendly ingredients.

Feeding picky eaters? Try my AIP Hidden Veggie Meatloaf.

Need a cozy winter dinner? This AIP Beef Stew recipe will be the easiest stew you make!

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