Turkey Shepherd’s Pie Bowls with Sweet Potato Mash
A cozy shepherd’s-pie-style bowl layers savory turkey and tender carrots and zucchini beneath fluffy sweet potato mash. All the familiar comfort, served straight from the stovetop.
Fits Celiac, AIP, Hashimoto's and 12 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 450 g ground turkey, lean
- 2 carrot, peeled and diced small
- 100 g zucchini, diced small
- 600 g sweet potato, peeled and cut into chunks
- 1 tbsp olive oil
- 1 tsp fresh rosemary, finely chopped
- 120 ml water
- 1 tsp arrowroot starch, mixed with 1 tablespoon cool water
Method
- Boil sweet potato in water until very tender, then drain.15 min timer
- Mash sweet potato until smooth and fluffy; set aside.
- Brown turkey in olive oil, breaking it into small crumbles.
- Add carrot, zucchini, rosemary and water; simmer until vegetables soften.8 min timer
- Stir in arrowroot slurry until the filling thickens, then spoon into bowls.1 min timer
Why it works
- Hashimoto's thyroiditis: Turkey, carrots, zucchini and sweet potato make the bowl without soy or grains.
- Autoimmune protocol (AIP): Turkey, carrots, zucchini, sweet potato, olive oil and rosemary keep grains, legumes, dairy, eggs and nightshades out.
- Celiac disease: No flour, grain, stock or sauce is used; arrowroot thickens the filling.
- Acid reflux (GERD): No tomato, citrus, pepper, chili or frying; the filling is gently simmered.
- Milk allergy: Olive oil makes the mash smooth without butter, milk or other dairy.
- Wheat allergy: Arrowroot thickens the turkey filling instead of flour or breadcrumbs.
- Egg allergy: The turkey filling and sweet potato mash contain no egg.
- Gluten-free: Arrowroot thickens the filling; there is no flour, grain or stock.
- Paleo: Turkey, carrots, zucchini, sweet potato, rosemary and olive oil make a grain- and dairy-free bowl.
- Egg-free: The mash and turkey filling are made without egg.
- Dairy-free: Olive oil gives the sweet potato mash a smooth finish without dairy.
- No spicy food: Rosemary seasons the turkey gently, with no spicy heat.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: AIP recipes, Hashimoto's recipes, GERD recipes, Low-histamine recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Paleo recipes, One pan recipes, Quick recipes, Gluten-free dairy-free recipes.