I crafted a Shepherds Pie Recipe using lean turkey, peas, and seasonings beneath a layer of mashed sweet potatoes that hides a surprising twist.
I love flipping comfort into something lighter, and this Healthy Sweet Potato Shepherd’s Pie does just that. Using lean ground turkey and creamy sweet potatoes it feels familiar but there’s a twist that made my family do a double take.
I started thinking of Ground Turkey Recipes Easy, then realized this could be a weeknight winner, and the little flavor trick I learned turned it into a Shepherds Pie Recipe naturally more interesting. I won’t give away the trick here, but expect bright savory notes and a mash that holds its own.
You might want to make it tonight.
Ingredients
- Sweet potatoes: rich in fiber, vitamin A, naturally sweet and creamy when mashed.
- Ground turkey: lean protein, lower fat than beef, keeps filling without heaviness.
- Olive oil: healthy monounsaturated fats, adds silkiness and richer mouthfeel.
- Onion: builds savory depth, gets sweet when cooked, lifts overall flavor.
- Garlic: punchy aroma, tiny amount goes a long way, warms the dish.
- Carrots: adds subtle sweetness, fiber and color, keeps filling without extra calories.
- Frozen peas: bright pop of sweetness, protein and fiber, quick thaw into filling.
- Tomato paste: concentrated umami, deepens savory notes and thickens sauce fast.
Ingredient Quantities
- 1 pound lean ground turkey
- 2 pounds sweet potatoes
- 2 tablespoons olive oil
- 1 tablespoon butter
- 1/4 cup milk (dairy or unsweetened plant milk)
- 1 medium onion
- 2 cloves garlic
- 2 medium carrots
- 1 cup frozen peas
- 2 tablespoons tomato paste
- 1 tablespoon Worcestershire sauce
- 1 cup low sodium chicken broth
- 1 tablespoon cornstarch
- 1 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons chopped fresh parsley (optional)
How to Make this
1. Preheat oven to 400°F. Peel and chop the sweet potatoes into even chunks, cover with water and simmer about 15-20 minutes until fork tender.
2. While potatoes cook, heat 2 tablespoons olive oil in a large skillet over medium heat. Add 1 chopped medium onion and 2 diced carrots, cook 5-7 minutes till softened, then stir in 2 minced garlic cloves for 1 minute.
3. Add 1 pound lean ground turkey, break it up and cook until no longer pink. Season with 1 teaspoon dried thyme, 1/2 teaspoon dried rosemary, 1/2 teaspoon smoked paprika, 1/2 teaspoon salt and 1/4 teaspoon black pepper.
4. Stir in 2 tablespoons tomato paste and 1 tablespoon Worcestershire sauce, cook 1-2 minutes to deepen the flavor.
5. Whisk 1 tablespoon cornstarch into 1 cup low sodium chicken broth until smooth, pour into the skillet along with 1 cup frozen peas. Bring to a simmer and cook until the sauce thickens, about 2-3 minutes. Taste and adjust salt or pepper if needed.
6. Drain the sweet potatoes well, return to the pot and mash with 1 tablespoon butter and 1/4 cup milk until creamy but a few lumps are fine. Add a pinch more salt if needed.
7. Spoon the turkey mixture into a 9×9 or similar baking dish, spread the mashed sweet potatoes over the top and rough up the surface with a fork so the edges can crisp.
8. Bake at 400°F for 15-20 minutes until the filling is bubbly and edges of the mash start to brown. If you want a more golden top, broil 1-2 minutes but watch it closely so it doesn’t burn.
9. Let rest 5 minutes, sprinkle with 2 tablespoons chopped fresh parsley if using, then serve. Leftovers reheat well and this can be assembled ahead and baked before serving.
Equipment Needed
1. Large pot for boiling the sweet potatoes
2. Colander or strainer to drain them
3. Large skillet for cooking the turkey and veggies
4. 9 by 9 inch baking dish (or similar) for assembling and baking
5. Potato masher or a fork for mashing the sweet potatoes
6. Cutting board and a sharpish chef’s knife for chopping
7. Measuring cups and spoons for broth, milk and spices
8. Wooden spoon or heatproof spatula for stirring
9. Mixing bowl for mashing and holding ingredients
FAQ
Healthy Sweet Potato Shepherd’s Pie Recipe Substitutions and Variations
- Ground turkey: swap with ground chicken or lean ground beef, or go vegetarian with 1 1/2 cups cooked lentils. If using beef brown the same, for lentils drain any extra liquid and stir them in near the end.
- Sweet potatoes: use russet or Yukon gold potatoes, or try roasted butternut squash for a sweeter mash. Squash cooks faster so roast or steam till soft before mashing.
- Worcestershire sauce: replace with 1 tbsp soy sauce plus 1 tsp balsamic or apple cider vinegar, or use tamari for gluten free. Tastes similar and adds umami.
- Cornstarch: use arrowroot powder 1:1, or all purpose flour (use about 2 tbsp flour per 1 tbsp cornstarch) mixed into cold water to make a slurry before adding to the hot broth.
Pro Tips
1) Cut the sweet potatoes into similar sized pieces and drain them really well. Let them sit a minute so excess steam evaporates before mashing, and warm the milk and butter first so the mash goes creamy faster. Dont over beat the mash or it can get gluey, a few little lumps is fine and actually better.
2) Get good color on the turkey and cook the tomato paste a bit so it loses that raw flavor. Scrape the bottom of the pan while you add the broth so you pull up the browned bits, thats where the flavor is. If the sauce looks thin, mix a little more cornstarch with cold liquid and add it slowly, then simmer till it thickens.
3) For a golden top, rough up the potato surface with a fork and brush or drizzle a tiny bit of melted butter or oil on top before baking. Put the dish on a rimmed sheet to catch any drips, and if you broil to brown it, watch it the whole time cause it can go from perfect to burned in seconds.
4) This dish stores and reheats really well so do some prep ahead. You can make the filling a day or two early and keep the mash separate, or assemble, chill, and bake from cold adding 5 to 10 extra minutes. To freeze, cool completely first and cover tightly, then bake from frozen but add more time.
5) Taste and adjust at the end. Low sodium broth helps you control salt, but if the filling tastes flat add a splash of Worcestershire, a little vinegar, or a squeeze of lemon to brighten it before topping. Add fresh parsley right before serving so it keeps its color and freshness.
Healthy Sweet Potato Shepherd's Pie Recipe
I crafted a Shepherds Pie Recipe using lean turkey, peas, and seasonings beneath a layer of mashed sweet potatoes that hides a surprising twist.
6
servings
383
kcal
Equipment: 1. Large pot for boiling the sweet potatoes
2. Colander or strainer to drain them
3. Large skillet for cooking the turkey and veggies
4. 9 by 9 inch baking dish (or similar) for assembling and baking
5. Potato masher or a fork for mashing the sweet potatoes
6. Cutting board and a sharpish chef’s knife for chopping
7. Measuring cups and spoons for broth, milk and spices
8. Wooden spoon or heatproof spatula for stirring
9. Mixing bowl for mashing and holding ingredients
Ingredients
1 pound lean ground turkey
2 pounds sweet potatoes
2 tablespoons olive oil
1 tablespoon butter
1/4 cup milk (dairy or unsweetened plant milk)
1 medium onion
2 cloves garlic
2 medium carrots
1 cup frozen peas
2 tablespoons tomato paste
1 tablespoon Worcestershire sauce
1 cup low sodium chicken broth
1 tablespoon cornstarch
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons chopped fresh parsley (optional)
Directions
- Preheat oven to 400°F. Peel and chop the sweet potatoes into even chunks, cover with water and simmer about 15-20 minutes until fork tender.
- While potatoes cook, heat 2 tablespoons olive oil in a large skillet over medium heat. Add 1 chopped medium onion and 2 diced carrots, cook 5-7 minutes till softened, then stir in 2 minced garlic cloves for 1 minute.
- Add 1 pound lean ground turkey, break it up and cook until no longer pink. Season with 1 teaspoon dried thyme, 1/2 teaspoon dried rosemary, 1/2 teaspoon smoked paprika, 1/2 teaspoon salt and 1/4 teaspoon black pepper.
- Stir in 2 tablespoons tomato paste and 1 tablespoon Worcestershire sauce, cook 1-2 minutes to deepen the flavor.
- Whisk 1 tablespoon cornstarch into 1 cup low sodium chicken broth until smooth, pour into the skillet along with 1 cup frozen peas. Bring to a simmer and cook until the sauce thickens, about 2-3 minutes. Taste and adjust salt or pepper if needed.
- Drain the sweet potatoes well, return to the pot and mash with 1 tablespoon butter and 1/4 cup milk until creamy but a few lumps are fine. Add a pinch more salt if needed.
- Spoon the turkey mixture into a 9×9 or similar baking dish, spread the mashed sweet potatoes over the top and rough up the surface with a fork so the edges can crisp.
- Bake at 400°F for 15-20 minutes until the filling is bubbly and edges of the mash start to brown. If you want a more golden top, broil 1-2 minutes but watch it closely so it doesn’t burn.
- Let rest 5 minutes, sprinkle with 2 tablespoons chopped fresh parsley if using, then serve. Leftovers reheat well and this can be assembled ahead and baked before serving.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 350g
- Total number of serves: 6
- Calories: 383kcal
- Fat: 77g
- Saturated Fat: 20g
- Trans Fat: 0.5g
- Polyunsaturated: 8g
- Monounsaturated: 30g
- Cholesterol: 98mg
- Sodium: 283mg
- Potassium: 882mg
- Carbohydrates: 40.5g
- Fiber: 7g
- Sugar: 18g
- Protein: 26.3g
- Vitamin A: 24167IU
- Vitamin C: 17mg
- Calcium: 33mg
- Iron: 3.4mg
