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Low FODMAP Shepherd's Pie (Instant Pot)

  • Author: Gail
  • Total Time: 45 minutes
  • Yield: 8 1x


This easy, flavorful low FODMAP Shepherd's Pie recipe made in the Instant Pot can curb your comfort food cravings in less than 45 minutes without causing tummy troubles! Low FODMAP, Paleo and Whole30 compliant, lactose-free, and gluten-free.


Units Scale

Mashed Potato Topping:

  • 1 cup water
  • 2 pounds red potatoes, chopped into 1.5-inch pieces
  • 3/4 to 1 cup unsweetened almond milk (depending on desired level of creaminess)
  • 3 tablespoons ghee
  • 1 tablespoon garlic-infused olive oil
  • 1 1/4 teaspoon salt (or to taste)
  • 1/4 teaspoon ground black pepper (or to taste)

Low FODMAP Shepherd's Pie Filling:

  • 1 tablespoon garlic-infused olive oil
  • 1 pound lean ground beef
  • 1 cup carrots, finely chopped
  • 1 cup frozen fine green beans, chopped into 1/4-inch pieces
  • 2 tablespoons tomato paste
  • 1 cup scallions, green parts only, chopped
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • Chopped fresh parsley for garnish (optional)


  1. Pour 1 cup of cold water into a 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker, and place the trivet or a vegetable steamer basket inside. Put potato pieces on the trivet or basket. Close lid, set the valve to “Sealing.” Press the “Pressure Cook” or “Manual” button and set the timer for 10 minutes.
  2. While the potatoes are cooking, chop the carrots, green beans and scallions and ready the tomato paste and seasonings.
  3. Once the cooking cycle has completed, hit the “Cancel” button, quick release the pressure and remove lid. Either using a large spoon or hot pads and the trivet (using great care to avoid hot, falling potatoes), transfer the potatoes to a large bowl, cover with a plate to keep warm, and set aside.
  4. Pour the water out of the inner pot and wipe dry with a paper towel.* Put the inner pot back into the Instant Pot. Hit the “Sauté” button and add 1 tablespoon garlic-infused olive oil. When the display reads “Hot,” add the ground beef, carrots, and green beans, breaking up the ground beef with a plastic spoon. Sauté for 8 minutes, stirring frequently.
  5. While the filling is cooking (but remembering to stir it every few minutes), return to your bowl of potatoes and add the mashed potato topping ingredients almond milk through pepper and mash or blend the potatoes to your desired consistency. Taste the potatoes and adjust the almond milk, salt and pepper to your liking. Cover the potatoes again with a plate to keep warm.
  6. After the filling has cooked for 8 minutes, add 2 tablespoons tomato paste and sauté for another 2 minutes or until carrots are fork tender and meat is browned. Hit the “Cancel,” button and using hot pads, remove the inner pot to a hot pad. Stir in scallions and then the salt, pepper, oregano and thyme. Set your oven to broil and place rack in the top position.
  7. Spoon the filling from the inner pot to a glass baking dish (I use an 8-inch x 11-inch glass baking dish) and spread evenly throughout the dish. Spoon the potatoes on top of the filling and spread evenly with a spatula. Optionally, use a fork to create a fancy, textural design on top of the potatoes to impress your friends.** Place the baking dish on the top rack of the oven and broil until the potatoes have crispy brown edges and the juices in the filling are bubbling, about 5 minutes. Watch carefully throughout the broiling process to prevent burning.
  8. Remove from oven and let sit for a few minutes to cool. Cut into 8 square pieces and serve to plates with a spatula - a spatula with a square-edge works best.


  • * This is an important safety step – if there is still water in the Instant Pot when you heat up cooking fat, it may cause the fat to violently splatter, leading to burns and a big mess.
  • ** Totally optional. I just took a fork and drew a wave over and over on the topping until it looked presentable.
  • Prep Time: 10
  • Cook Time: 35
  • Category: Dinner
  • Method: Instant Pot
  • Cuisine: English

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