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 dinner dish. Recipe includes Instant Pot and stovetop instructions. Gluten-free with Paleo and Whole30 option.
- 1 cup cold water (1 1/2 cups if using an 8-quart; 2 cups for the stovetop)
- 2 pounds kabocha squash (Japanese pumpkin), peeled, deseeded, and chopped into 1-inch chunks*
- 1/3 cup heavy cream (lactose-free if needed), or coconut cream for Paleo/Whole30
- 3 tablespoons butter, or ghee for Paleo/Whole30
- 1/2 teaspoons salt
- 1/8 teaspoon pumpkin pie spice (homemade or store-bought, optional)*
- 2 tablespoons garlic-infused olive oil
- 1/2 cup leek greens, finely chopped*
- 1 cup carrot (about 1 large), finely chopped
- 10 ounce can sliced mushrooms (canned in brine), drained, rinsed, and patted dry with paper towels*
- 1 pound ground turkey (or your preferred ground meat)
- 1/2 tablespoon fresh sage leaves, finely chopped, or 1/2 teaspoon dried sage leaves
- 2 teaspoons dried chives
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- Fresh sage leaves, for garnish (optional)
Instant Pot Instructions:
- 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 on 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, chop the leek, carrots, and fresh sage (if using it), and prepare the mushrooms.
- Release Pressure: Once the cooking cycle has completed, hit “Cancel” on the Instant Pot and quick release the pressure. Open the lid. Transfer the squash to a large mixing bowl, cover with a plate to keep warm, and set aside.
- Sauté veggies: Pour the water out of the inner pot into the sink, wipe it completely dry with paper towels, and put it 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.
- Brown turkey: Add the ground turkey, breaking up 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: 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 - see note), and mash with a potato masher until smooth. Taste the squash and adjust the milk, butter, and seasonings as desired. Cover the squash again with a plate to keep warm.
- Add remaining filling ingredients: 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 oven mitts, remove the inner pot to a hot pad on the counter. Add remaining filling ingredients: dried chives, salt, and pepper, and stir until evenly combined.
- Assemble and broil: Preheat broiler, and set the oven rack on the top rung. Pour or spoon the filling from the inner pot to a 10.25-inch cast iron skillet (or a glass baking dish of comparable size) and spread evenly on the bottom of the skillet. Spoon the squash on top of the filling and spread evenly with a spatula. Optionally, use a fork to create a textural design on top of the squash. Broil the shepherd’s pie for 4-5 minutes, or until the topping is just starting to brown, watching carefully to prevent burning.
- Cool and serve: Remove skillet from oven and let sit for 5 minutes to cool before slicing into 8 pieces and serving.
- Steam: Pour 2 cups of cold water into a large saucepan (mine is 3-quarts), and place on high heat on the stovetop. Place vegetable steamer basket inside, and lay chopped squash chunks evenly in the basket. Cover and steam until squash has darkened slightly in color (squash should no longer be bright orange) and has a mashable texture, about 20-25 minutes.
- Chop: While the squash is cooking, chop the leek, carrots, and fresh sage (if using it) and prepare the mushrooms.
- Sauté veggies: Place a 10.25-inch cast iron skillet on medium heat on the stovetop. Once hot, add garlic-infused olive oil, and swirl the skillet to coat. Add leek, carrots, and mushrooms, and sauté for 4 minutes, stirring frequently.
- Brown turkey: Add ground turkey, breaking up the meat into small pieces with a spatula, and sauté along with the vegetables until no longer pink, about 5 minutes.
- Add remaining filling ingredients: Add sage leaves and sauté for 30 seconds, stirring constantly. Remove skillet from heat. Add remaining filling ingredients: dried chives, salt, and pepper, and stir until combined. Spread filling evenly in the skillet. Cover with a lid to keep warm and set aside.
- Mash squash: Once the squash has finished steaming, transfer to a large mixing bowl. Add the remaining topping ingredients: heavy cream, butter, salt, and pumpkin pie spice (if using it - see note), and mash with a potato masher until smooth. Taste the squash and adjust the milk, butter, and seasonings as desired. Cover the squash with a plate to keep warm.
- Assemble and broil: Preheat broiler and set the oven rack on the top rung. Spoon the squash on top of the filling in the cast iron skillet and spread evenly with a spatula. Optionally, use a fork to create a textural design on top of the squash. Broil the shepherd’s pie for 4-5 minutes, or until the topping is just starting to brown, watching carefully to prevent burning.
- Cool and serve: Remove from oven and let sit for 5 minutes to cool before slicing into 8 pieces and serving.
- Low FODMAP Serving Size: I set the serving size at 1 slice, but you could have 2 slices and still be below the tolerable amount per serving for low FODMAP (as of the date of this writing).
- Kabocha squash: 2 pounds unpeeled equals roughly 1 pound 6-7 ounces peeled and deseeded. I often can only find squashes that are 4 pounds or more, so I chop and freeze the remaining squash, weighing it out on a kitchen scale the next time I use it. Kabocha squash may seem intimidating as it has a tough peel – view my low FODMAP Sausage and Fall Vegetables post for detailed instructions on where to find and how to chop and freeze kabocha squash.
- Pumpkin pie spice - the kabocha squash is fairly sweet on its own without this addition, but if you want to make it a bit sweeter and give it a bit more depth of flavor, add some spice.
- Leek greens: per Monash University’s Low FODMAP Diet App, the dark green leaves of the leek are low FODMAP – see my Low FODMAP Leek and Potato Soup post for instructions on how to clean and prepare leeks for low FODMAP cooking. If you don’t need low FODMAP, you can use a finely chopped small yellow or white onion.
- Canned mushrooms: Monash University’s Low FODMAP Diet App currently lists mushrooms canned in brine, drained and rinsed, as low FODMAP in quantities of up to 75 grams per serving. One 10-ounce (284 milliliters) can of sliced mushrooms, once drained, contains about 162 grams of mushrooms. Across 8 servings, this comes to about 20.25 grams of mushrooms per serving. If you don't have problems with FODMAPs, you could try fresh white mushrooms if you prefer not to use canned; however, I haven't tested this with fresh mushrooms and feel like they would need longer to sauté and create a lot more moisture than would be ideal for shepherd's pie. If you end up trying it, let me know how it went in the comments below!
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Instant Pot / Stovetop
- Cuisine: English-Inspired
Keywords: low fodmap shepherd's pie with turkey, low fodmap ground turkey recipes, low fodmap fall recipes, low carb shepherd's pie, low fodmap low carb recipes