I developed a Shepherds Pie Recipe that swaps beef for lean turkey and tucks a savory pea and seasoning base beneath creamy mashed sweet potatoes for an unexpected autumn twist.
I always thought shepherds pie had to be heavy, until I swapped in lean ground turkey and a sweet potato topping. This version keeps the comfort but lightens things up, with a savory filling and a bright, slightly sweet mash on top.
I like how the texture changes, one bite goes from meaty to smooth. It reminded me of a Southwest Sweet Potato Skillet meets Ground Turkey Recipes Healthy kind of hybrid, but simpler.
I get excited to serve it on busy weeknights, and yeah sometimes I eat it straight from the dish.
Ingredients
- Sweet potatoes: Rich in fiber and vitamin A, gives natural sweetness and creamy texture, kinda earthy.
- Ground turkey: Lean protein low in fat, fills you up but not super greasy, trust me.
- Greek yogurt: Adds creaminess and protein, tangy flavor, swaps heavier creams so it’s lighter.
- Olive oil: Healthy fats for cooking, adds mild fruitiness and richness, use sparingly.
- Carrots: Provide beta carotene fiber and sweetness, gives color and a tiny crunch.
- Peas: Good plant protein and fiber, little pops of sweetness, kids usually like.
- Thyme and rosemary: Dried herbs add savory depth, low sodium way to boost flavor.
Ingredient Quantities
- 1 lb lean ground turkey (about 450 g)
- 2 lb sweet potatoes, peeled and cut into chunks (about 3 medium)
- 2 tbsp olive oil, divided
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced (about 1 cup)
- 2 stalks celery, diced
- 1 cup frozen peas
- 1 tbsp tomato paste
- 1 cup low sodium chicken or turkey broth
- 1 tbsp Worcestershire sauce
- 1 tbsp cornstarch (or 1 tbsp all purpose flour)
- 1 tsp dried thyme
- 1 tsp dried rosemary, crushed
- 1/2 tsp smoked paprika (optional)
- 1 tsp kosher salt, plus more to taste
- 1/2 tsp black pepper
- 2 tbsp unsalted butter or 1 tbsp olive oil for lighter mash
- 1/4 cup plain Greek yogurt or low fat milk for creaminess
- 2 tbsp chopped fresh parsley (optional)
- 1/2 cup reduced fat shredded cheddar (optional)
How to Make this
1. Preheat oven to 375F (190C). Peel and cut 2 lb sweet potatoes into chunks and put them in a pot of cold salted water, bring to a boil and simmer until fork tender, about 15–20 minutes.
2. While potatoes cook heat 1 tbsp olive oil in a large skillet over medium heat. Add 1 chopped yellow onion, 2 diced carrots and 2 diced celery stalks, cook until softened about 5–7 minutes. Add 2 minced garlic cloves and cook 30 seconds more.
3. Push veggies to the side, add 1 lb lean ground turkey and brown, breaking it up with a spoon until no pink remains. Season with 1 tsp kosher salt, 1/2 tsp black pepper, 1 tsp dried thyme, 1 tsp crushed dried rosemary and 1/2 tsp smoked paprika if using.
4. Stir in 1 tbsp tomato paste and cook 1–2 minutes to deepen the flavor, then pour in 1 cup low sodium chicken or turkey broth and 1 tbsp Worcestershire sauce. To thicken, mix 1 tbsp cornstarch with 1–2 tbsp cold water (or use 1 tbsp all purpose flour sprinkled in and cooked briefly) then stir into the pan and simmer until the mixture is glossy and slightly thickened, about 2–4 minutes. Fold in 1 cup frozen peas and remove from heat, taste and adjust salt and pepper; stir in 2 tbsp chopped parsley or 1/2 cup shredded cheddar now if you want the cheese throughout.
5. Drain sweet potatoes and return to the pot. Mash with 2 tbsp unsalted butter (or use the remaining 1 tbsp olive oil for a lighter mash), add 1/4 cup plain Greek yogurt or a splash of low fat milk for creaminess, season with a pinch of salt and pepper and don’t overmix — you want it fluffy not gluey.
6. Spoon the turkey-vegetable filling into a 9×9 or similar baking dish, spread into an even layer. Dollop mashed sweet potatoes over the top and spread gently with a spatula or fork; make a few peaks to help browning.
7. If you like cheese on top sprinkle 1/2 cup reduced fat shredded cheddar over the mash. Bake in the preheated oven until edges are bubbling and top is golden, about 20–25 minutes. For extra browning pop it under a broiler 1–2 minutes but watch it closely so it doesn’t burn.
8. Let rest 5–10 minutes before serving so it sets a bit. Garnish with extra chopped parsley if you want, then dig in.
Equipment Needed
1. 9×9 baking dish or similar ovenproof pan
2. Large pot with lid for boiling the sweet potatoes
3. Large skillet or sauté pan for the veggies and turkey
4. Colander to drain the potatoes
5. Potato masher or a sturdy fork for mashing
6. Chef’s knife and cutting board for chopping veggies and potatoes
7. Wooden spoon or heatproof spatula to stir and break up the turkey
8. Measuring cups and spoons plus a small bowl for the cornstarch slurry and measuring liquids
FAQ
Healthy Sweet Potato Shepherd’s Pie Recipe Substitutions and Variations
- Ground turkey: swap for lean ground chicken or lean ground beef (same amount), or go vegetarian with about 1 1/2 cups cooked brown or green lentils or 8 ounces crumbled tempeh. Lentils add fiber and hold their shape, but you might want a bit more seasoning.
- Sweet potatoes: use russet or Yukon gold potatoes, or cubed butternut squash if you want a sweeter, silkier mash. Cooking time may change so check for fork tender before mashing.
- Cornstarch: substitute equal parts all purpose flour, or use 1 tablespoon arrowroot powder for a clearer, gluten free sauce. Always mix with cold liquid first so you dont get lumps.
- Plain Greek yogurt: swap with low fat sour cream, low fat milk, or a dairy free coconut yogurt for creaminess. You can also stir in 1 tablespoon olive oil or a little cream cheese for richness if needed.
Pro Tips
1. Salt the potato water good, it seasons from the inside, and boil till just fork tender not falling apart. If theyre a little underdone the mash will be lighter not gummy.
2. Really brown the turkey, scrape up the browned bits and deglaze with a splash of broth before you thicken. That little fond is where most of the flavor lives, so dont rush it.
3. Make the cornstarch slurry ahead and add it slowly while simmering, youll avoid lumps. If it gets too thick thin with a tablespoon of broth, dont try to fix a gluey filling by adding more starch.
4. Warm the butter and yogurt (or milk) a bit before stirring into the hot potatoes, they blend smoother and you wont have cold spots. Mash gently, a few lumps are fine, overmixing makes it gluey.
5. This is great for make ahead: assemble and refrigerate for up to 24 hours or freeze before baking. When reheating bake covered until heated through then uncover and broil a minute for color, but watch it close so it doesnt burn.
Healthy Sweet Potato Shepherd's Pie Recipe
I developed a Shepherds Pie Recipe that swaps beef for lean turkey and tucks a savory pea and seasoning base beneath creamy mashed sweet potatoes for an unexpected autumn twist.
6
servings
407
kcal
Equipment: 1. 9×9 baking dish or similar ovenproof pan
2. Large pot with lid for boiling the sweet potatoes
3. Large skillet or sauté pan for the veggies and turkey
4. Colander to drain the potatoes
5. Potato masher or a sturdy fork for mashing
6. Chef’s knife and cutting board for chopping veggies and potatoes
7. Wooden spoon or heatproof spatula to stir and break up the turkey
8. Measuring cups and spoons plus a small bowl for the cornstarch slurry and measuring liquids
Ingredients
1 lb lean ground turkey (about 450 g)
2 lb sweet potatoes, peeled and cut into chunks (about 3 medium)
2 tbsp olive oil, divided
1 medium yellow onion, chopped
2 cloves garlic, minced
2 medium carrots, diced (about 1 cup)
2 stalks celery, diced
1 cup frozen peas
1 tbsp tomato paste
1 cup low sodium chicken or turkey broth
1 tbsp Worcestershire sauce
1 tbsp cornstarch (or 1 tbsp all purpose flour)
1 tsp dried thyme
1 tsp dried rosemary, crushed
1/2 tsp smoked paprika (optional)
1 tsp kosher salt, plus more to taste
1/2 tsp black pepper
2 tbsp unsalted butter or 1 tbsp olive oil for lighter mash
1/4 cup plain Greek yogurt or low fat milk for creaminess
2 tbsp chopped fresh parsley (optional)
1/2 cup reduced fat shredded cheddar (optional)
Directions
- Preheat oven to 375F (190C). Peel and cut 2 lb sweet potatoes into chunks and put them in a pot of cold salted water, bring to a boil and simmer until fork tender, about 15–20 minutes.
- While potatoes cook heat 1 tbsp olive oil in a large skillet over medium heat. Add 1 chopped yellow onion, 2 diced carrots and 2 diced celery stalks, cook until softened about 5–7 minutes. Add 2 minced garlic cloves and cook 30 seconds more.
- Push veggies to the side, add 1 lb lean ground turkey and brown, breaking it up with a spoon until no pink remains. Season with 1 tsp kosher salt, 1/2 tsp black pepper, 1 tsp dried thyme, 1 tsp crushed dried rosemary and 1/2 tsp smoked paprika if using.
- Stir in 1 tbsp tomato paste and cook 1–2 minutes to deepen the flavor, then pour in 1 cup low sodium chicken or turkey broth and 1 tbsp Worcestershire sauce. To thicken, mix 1 tbsp cornstarch with 1–2 tbsp cold water (or use 1 tbsp all purpose flour sprinkled in and cooked briefly) then stir into the pan and simmer until the mixture is glossy and slightly thickened, about 2–4 minutes. Fold in 1 cup frozen peas and remove from heat, taste and adjust salt and pepper; stir in 2 tbsp chopped parsley or 1/2 cup shredded cheddar now if you want the cheese throughout.
- Drain sweet potatoes and return to the pot. Mash with 2 tbsp unsalted butter (or use the remaining 1 tbsp olive oil for a lighter mash), add 1/4 cup plain Greek yogurt or a splash of low fat milk for creaminess, season with a pinch of salt and pepper and don't overmix — you want it fluffy not gluey.
- Spoon the turkey-vegetable filling into a 9×9 or similar baking dish, spread into an even layer. Dollop mashed sweet potatoes over the top and spread gently with a spatula or fork; make a few peaks to help browning.
- If you like cheese on top sprinkle 1/2 cup reduced fat shredded cheddar over the mash. Bake in the preheated oven until edges are bubbling and top is golden, about 20–25 minutes. For extra browning pop it under a broiler 1–2 minutes but watch it closely so it doesn't burn.
- Let rest 5–10 minutes before serving so it sets a bit. Garnish with extra chopped parsley if you want, then dig in.
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: 381g
- Total number of serves: 6
- Calories: 407kcal
- Fat: 16.6g
- Saturated Fat: 4.2g
- Trans Fat: 0.3g
- Polyunsaturated: 2.5g
- Monounsaturated: 8g
- Cholesterol: 50mg
- Sodium: 392mg
- Potassium: 762mg
- Carbohydrates: 38.7g
- Fiber: 7.3g
- Sugar: 9.5g
- Protein: 22.6g
- Vitamin A: 15000IU
- Vitamin C: 10.5mg
- Calcium: 94mg
- Iron: 1.35mg
