Low FODMAP Low Carb Shepherd's Pie with Turkey and Squash

overhead shot of low fodmap low carb shepherd's pie in a cast iron skillet in front of a gourd and a kabocha squash on a brown wooden background.

This Low FODMAP Low Carb Shepherd's Pie with Turkey and Squash is a sweet and savory, fall-inspired take on a popular comfort food dish. Calling for a kabocha squash (Japanese pumpkin) topping in lieu of a traditional white potato topping makes this version of shepherd's pie lower in carbs while remaining high in deliciousness, with fall flavors bursting from every bite. In addition to being low FODMAP and low carb, this shepherd's pie recipe for the Instant Pot or stovetop is gluten-free and has a lactose-free, Paleo, and Whole30 option.

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Shepherd's Pie Obsessed
Kabocha Squash Topping
Necessary Equipment
Ingredients
Method
FAQs
Low FODMAP Low Carb Shepherd's Pie with Turkey and Squash
Related Recipes

Shepherd's Pie Obsessed

If you've been around since the beginning of this blog, you'll know I'm a huge fan of shepherd's pie. This fall-inspired low FODMAP shepherd's pie is the third shepherd's pie recipe I've posted in four years of blogging, but this is the first one that is also low carb and therefore more blood sugar-friendly.

If you're looking for a more traditional take on shepherd's pie with white potato topping, try my Low FODMAP Instant Pot Shepherd's Pie.

If you're not concerned with FODMAPs or carbs and are interested in a sweet and savory shepherd's pie, try my Instant Pot Sweet Potato Shepherd's Pie, which is not low FODMAP but still super delicious.

side angle shot of low fodmap low carb shepherd's pie with squash topping in a skillet in front of a gourd and a japanese pumpkin.

Kabocha Squash Topping

This low FODMAP low carb shepherd's pie is loosely inspired by and tastes similar to the sweet potato version mentioned above, but calls for kabocha squash which, according to Monash University's Low FODMAP Diet App, is low FODMAP in servings of up to 500 grams.

For more information on kabocha squash including where to find it, how to chop it, freeze it, etc., see my Low FODMAP Sausage and Fall Vegetables post.

Although kabocha squash has a tough skin and can be tricky to chop, it is one of my favorite low FODMAP foods and is featured in many of my fall recipes.

Necessary Equipment

Instant Pot

The equipment I use to make this low FODMAP low carb shepherd's pie in the Instant Pot includes:

6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker

Plus all of the equipment in the "Remaining Equipment" list below.

Stovetop

The equipment I use to make this recipe on the stovetop includes:

Conventional stovetop
Large saucepan (mine is 3 quarts)

Plus:

low fodmap low carb shepherd's pie with squash topping in a cast iron skillet next to a gourd and a kabocha squash.

Remaining Equipment (for both cooking methods)

10.25-inch cast iron skillet, or a glass baking dish of comparable size
Oven broiler
Vegetable steamer basket. The trivet that comes with the Instant Pot isn't ideal as the squash is small enough to fall through.
Small bowl with water (for washing the leek)
Fine mesh sieve (for draining and rinsing the mushrooms)
Sink
Large mixing bowl
Measuring spoons and cups
Chopping board and knife
Plastic spoon or spatula (I love my Instant Pot spatula)
Vegetable peeler
Paper towels
Large spoon
Potato masher
Kitchen scale (optional - if your kabocha squash weighs more than 2 pounds)
Pie spatula, for serving

Ingredients

The ingredients I use to make this Low FODMAP Low Carb Shepherd's Pie with Turkey and Squash include:

Squash Topping Ingredients

Cold water - not an ingredient per se but it goes into the bottom of the pot for steaming the squash. 1 cup if using the 6-quart Instant Pot; 1.5 cups for the 8-quart; and 2 cups of water if making on the stovetop.
Kabocha squash (Japanese pumpkin), peeled, deseeded, and chopped into 1-inch chunks - see Kabocha Squash Topping section above for FODMAP and prep information on this ingredient.
Heavy cream (lactose-free if needed), or coconut cream for Paleo/Whole30
Butter, or ghee for Paleo/Whole30
Salt
Pumpkin pie spice (homemade or store-bought, optional) - the kabocha squash is pretty sweet on its own without this, but if you want a bit more sweetness and depth-of-flavor, add a bit of spice. It's pumpkin season, after all.

Turkey Filling Ingredients

Garlic-infused olive oil
Leek greens, finely chopped. If you're not concerned with FODMAPs, you can use white or yellow onion instead.
Carrot, finely chopped
Canned sliced mushrooms (canned in brine), drained, rinsed, and patted dry with paper towels.
Ground turkey (or your preferred ground meat). I haven't tested this with other types of ground meat but think it would work well with ground beef, lamb, or chicken, too.
Fresh sage leaves, finely chopped, or dried sage leaves
Dried chives
Salt and ground black pepper
Fresh sage leaves, for garnish (optional)

Method

The following photos and instructions reflect how to make this low FODMAP low carb shepherd's pie in the Instant Pot only. Stovetop instructions are in the recipe card below.

Pressure Cook

Pour 1 cup of cold water into a 6-quart Instant Pot (1 ½ cups if using an 8-quart Instant Pot) and place vegetable steamer basket inside. Place chopped squash chunks evenly in the vegetable steamer basket. Close the Instant Pot lid, set the pressure release valve to sealing, and set the timer for 10 minutes.

Chop

While the squash is cooking, finely chop the leek, carrots, and fresh sage (if using it - not pictured here). Drain mushrooms in a fine mesh sieve, rinse with cold water, and pat dry thoroughly with paper towels. This removes the FODMAPs that leach out during the brining process.

Release Pressure

overhead shot of kabocha squash on a vegetable steamer basket after being pressure cooked in an instant pot.

Once the cooking cycle has completed, hit “Cancel” on the Instant Pot and quick release the pressure. Open the lid.

kabocha squash in a mixing bowl after cooking but prior to mashing.

Transfer the squash to a large mixing bowl, cover with a plate to keep warm, and set aside.

Sauté Veggies & Brown Turkey

overhead shot of canned sliced mushrooms, chopped leeks and carrots sauteing in garlic infused olive oil in an instant pot.

Pour the water out of the inner pot into the sink and wipe the inner pot dry with paper towels. Put the inner pot back into the Instant Pot. Hit the “Sauté” button. Once the display reads "Hot," add the garlic-infused olive oil and swirl the pot to coat the bottom in oil. Add the leeks, carrots, and mushrooms, and sauté for 4 minutes, stirring frequently.

an instant pot spatula breaking up ground turkey and stirring together with sauteed veggies in an instant pot.

Add the ground turkey, breaking it up into small pieces with a plastic spoon or spatula (I love my Instant Pot spatula), and sauté along with the vegetables until all of the turkey is no longer pink and carrots are fork tender, about 5 minutes, stirring frequently.

Mash Squash

process shot of mashing squash topping ingredients in a large mixing bowl with a potato masher.

While the filling is cooking (but returning to stir it every few minutes), return to your bowl of squash. Add the remaining topping ingredients: heavy cream, butter, salt, and pumpkin pie spice (if using it), and mash with a potato masher until smooth.

mashed kabocha squash topping in a mixing bowl with a spoon.

Taste the squash and adjust the milk, butter, and seasonings as desired. Keep in mind we're trying to achieve a balance between a sweet squash and a savory filling. Cover the squash again with a plate to keep warm.

Add remaining filling ingredients

a spatula stirring fresh sage into shepherd's pie filling mixture after veggies are sauteed and ground turkey is fully brown.

Once the turkey is brown and the carrots are fork tender, add the sage and sauté for 30 seconds, stirring constantly. Hit the “Cancel” button on the Instant Pot. Using hot pads, remove the inner pot to a hot pad.

process shot of adding salt, dried chives, and pepper to filling prior to stirring with a spatula in the inner pot of an instant pot.

Add remaining filling ingredients: dried chives, salt, and pepper.

overhead shot of shepherd's pie filling after stirring in the inner pot of an instant pot.

Stir until evenly combined.

Assemble & Broil

pouring shepherd's pie filling from the instant pot inner pot into a cast iron skillet.

Preheat broiler, and set the oven rack on the top rung. Spoon the filling from the inner pot to a 10.25-inch cast iron skillet (or a glass baking dish of comparable size).

shepherd's pie filling sitting evenly in a cast iron skillet prior to being topped with mashed kabocha squash.

Spread filling evenly on the bottom of the skillet.

a spoon scooping mashed squash topping onto shepherd's pie filling.

Spoon the squash on top of the filling.

low fodmap low carb shepherd's pie with squash topping smoothly spread over turkey filling prior to broiling.

Spread the squash evenly with a spatula to cover the filling.

a fork creating a textural design in the shepherd's pie topping prior to broiling.

Optionally, use a fork to create a textural design on the squash topping (oooh, pretty!).

shepherd's pie with a squash topping with a textural design prior to broiling.

This is totally unnecessary but kind of fun and easier than it looks. It's also easy to cover up mistakes.

Broil the shepherd’s pie for 4-5 minutes, or until the topping is just starting to brown, watching carefully to prevent burning.

Remove and serve

Remove the skillet from the oven and let sit for 5 minutes to cool before slicing into 8 pieces and serving.

low fodmap low carb shepherd's pie with a squash topping and turkey filling missing a piece in a cast iron skillet.

FAQs

What if I can't find kabocha squash?

If you are unable to find kabocha squash, I don't have a suitable low FODMAP substitute for this particular recipe at this time. In my other recipes that call for kabocha squash, I typically say to substitute sweet potato, but that won't work for low FODMAP for this recipe due to the quantity of sweet potato needed (unless you can tolerate mannitol). If you need low FODMAP but can't use kabocha squash, I recommend my low FODMAP Instant Pot Shepherd's Pie that calls for a traditional white potato topping.

Aren't mushrooms high in FODMAPs?

I get asked this question so much about my recipes that contain canned mushrooms. With the exception of oyster mushrooms, fresh mushrooms are generally high in FODMAPs, yes. HOWEVER, Monash University tested mushrooms canned in brine and found them to be low in FODMAPs, which they believe is due to FODMAPs leaching out into the brine during the canning process. They recommend rinsing them in cold water prior to cooking to rinse off the leached out FODMAPs.

How many servings can I have for a low FODMAP serving?

I set the serving size at 1 slice, but according to my math based on FODMAP data currently listed in Monash University's Low FODMAP Diet App, one could have 2 slices for a low FODMAP serving.