Vegan, low-FODMAP & gluten-free recipe for Shepherd’s Pie. This tasty meal uses lentils, veggies, and creamy mashed potatoes, all in one-skillet. IBS-friendly!
For those of you out there that follow a vegan diet, you may be thinking there are less options on the low-FODMAP plan. I would suggest that isn’t so! Although your portion size of different veggies, and proteins may be a bit different, you can still enjoy many varieties of soy, nuts, legumes, and grains.
I love this recipe for a Vegan ‘Shepherd’s Pie’. It incorporates lentils in the base layer, instead of beef (or lamb), and delicious peas, and corn. Using canned versions of these ingredients results in a lower FODMAP content, since the FODMAPs ‘leach’ out with the canning liquid. Personally, I also love the convenience factor as well!
You may also notice that the topping includes vegan cheese. Many vegan cheeses are low in FODMAPs, if you stay away from varieties that contain cashews, onion, or garlic. I suggest a couple of easy to find options in the recipe below.
If you are not strict vegan, feel free to use dairy products instead, like lactose-free milk, butter, or cheese in the recipe. Up to you!
Check out other great vegan recipes in my Low-FODMAP Vegan Tips, Recipes, & Homemade Low-FODMAP Vegan Stock.
You may also love:
- Low-FODMAP Veggie Burgers; Gluten-free, Vegan
- Low-FODMAP Slow-Cooker Vegan ‘Meatless’ Chili with Quinoa; Gluten-free
Or check out over 650 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Gluten-free Skillet Vegan ‘Shepherd’s Pie’
Vegan, low-FODMAP & gluten-free recipe for Shepherd’s Pie. This tasty meal uses lentils, veggies, and creamy mashed potatoes, all in one-skillet. IBS-friendly!
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Category: Entree
- Method: Cook/Bake
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1 recipe prepared low-FODMAP Creamy Thyme Mashed Potatoes* (about 40 ounces)
- 2 tablespoons garlic-infused olive oil*
- 2 large carrots, peeled and chopped
- 1 parsnip, peeled and chopped
- 3 tablespoons low-FODMAP, gluten-free all-purpose flour
- 1/2 teaspoon salt, plus to taste
- 1 teaspoon smoked paprika
- 1 tablespoon dried sage* (if you aren’t a fan of sage, then start with 2 teaspoons, and adjust to taste)
- 1 teaspoon finely chopped fresh thyme, plus for garnish
- 2 cups low-FODMAP vegan broth, prepared*
- 1/2 cup canned peas, rinsed and drained (70g)*
- 1/2 cup canned corn, rinsed and drained (75g)*
- 1 x 15-ounce can lentils, rinsed and drained*
- 1 tablespoon soy sauce
- Optional: 3/4 cup (180g) vegan cheese shreds*
Instructions
- Preheat the oven to 375F
- If not done already, prep your low-FODMAP Creamy Thyme Mashed Potatoes (or can substitute store-bought if you tolerate them)
- In a large cast-iron skillet or Dutch Oven, heat 2 tablespoons garlic-infused olive oil on medium high heat. Cook the carrots and parsnip for 5 minutes, until golden and tender
- Reduce the heat to medium low. Stir in the low-FODMAP flour, salt, smoked paprika, and dried sage and cook for 1 minute
- Add the low-FODMAP vegan broth, canned and drained peas, corn, lentils, and fresh thyme
- Cook for about 5 minutes until the broth is thick and the vegetables are heated through
- Stir in soy sauce, taste, and adjust seasoning as desired
- Spread the mashed potatoes in a layer on top. Bake 18 to 20 minutes until the potatoes are lightly browned
- If desired, sprinkle with vegan cheese, and broil for 1 to 2 minutes to brown the top
- Garnish with fresh thyme and serve warm
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- Infused oils do not contain FODMAPs. See my low-FODMAP Top 11 Tips to explain why!
- For canned and drained corn, 75g is one low-FODMAP serving
- For canned and drained peas, 55-70g is one low-FODMAP serving due to GOS
- One 15-ounce can of lentils will yield 246 grams once drained. One serving is 50g per FODMAP Friendly, due to GOS
- Select a low-FODMAP certified vegetable broth or make your own!
- Vegan cheese (Daiya, Violife) is usually low-FODMAP in 30g servings, avoid cashew-based products and those with onion or garlic.
- I used Violife brand ‘cheddar shreds’: contain Filtered Water, Coconut Oil, Food Starch-modified (Potato & Corn), Corn Starch, Salt (Sea Salt), Cheddar Flavor (Vegan Sources), Olive Extract, Paprika Extract & Beta Carotene (Color), Vitamin B12, Powdered Cellulose (to prevent caking)
