High-Protein Shepherd’s Pie

You know that moment when the chill of winter sets in, and you’re craving something warm and cozy? This High-Protein Shepherd’s Pie is just the recipe to fill your home with delicious aromas while keeping you satisfied and nourished. With a creamy, dreamy butternut squash topping that perfectly contrasts a hearty, protein-rich filling, it’s comfort food reimagined. Each bite blends the tenderness of lentils and the goodness of vegetables, wrapped in flavors that wrap you in a warm embrace.

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From Kitchen to Table: Your High-Protein Shepherd’s Pie Adventure

Cooking this shepherd’s pie is an experience in itself—each step pulls you closer to that familiar, comforting dish that feels like home. You’ll start with mashing the veggies for a creamy topping and move on to sautéing a savory filling that simmers just right in your kitchen.

Ingredients You’ll Need

• 1.3 lb butternut squash (peeled and chopped)
• ½ head cauliflower (chopped into florets)
• ½ cup soy milk
• ½ cup nutritional yeast
• ½ tsp ground nutmeg
• 1 tbsp olive oil
• 1 large yellow onion (finely diced)
• 2 celery ribs (finely diced)
• 4 garlic cloves (minced)
• 1 carrot (finely diced)
• 1 tsp dried thyme
• Sea salt flakes (to taste)
• Freshly ground black pepper (to taste)
• ½ tsp red chili flakes
• 3.5 oz mushrooms (diced)
• 3.9 oz textured vegetable protein (TVP)
• 3 tbsp tomato paste
• 1 tbsp tamari (reduced-sodium preferred)
• 3 tbsp flour (or sub for gluten-free flour)
• 1.5 cups low-sodium vegetable stock
• 1.5 cups brown lentils (cooked)

Step-by-Step Directions

1. Prepare the mash: Peel and chop the butternut squash into equal-sized pieces. Place it in a large pot of salted cold water. Bring to a boil, lower the heat to medium, then let it simmer for 5 minutes. Add the cauliflower and cook for another 15 minutes, or until the vegetables are very soft. Drain and mash using a potato masher or fork. Incorporate the soy milk and nutritional yeast into the mash. Season with nutmeg, salt, and pepper to taste.
2. Preheat the oven to 390°F (200°C).
3. Prepare the filling: Add the textured vegetable protein to a heat-safe bowl, cover it with boiling water to rehydrate, then set aside. In a large pot over medium heat, heat the olive oil, then add the onion. Cook for 5 minutes.
4. Add the celery, garlic, and carrot. Season with the thyme, a pinch of salt and pepper, and the chili flakes, cooking for another 5 minutes, stirring regularly.
5. Add the mushrooms and cook for 5 minutes. Add the tomato paste, tamari, and flour, cooking for 1 minute while stirring constantly.
6. Gradually stir in the vegetable stock, adding ½ cup at a time. Finally, stir in the lentils and rehydrated textured vegetable protein, allowing it all to simmer for about 5 minutes. Adjust the salt and pepper to your taste.
7. Assemble: Divide the filling between 4 oven-safe dishes (minimum 20 oz each), and spread the mash on top. Optionally, use a fork to create charming lines on top of the mash. Bake for 35 minutes. If it suits you better, you can use one large oven-safe tray for the whole dish.
8. Once removed from the oven, let your pie cool slightly before serving. You’ll want to enjoy that first bite as the flavors sing together.

Nutritional Snapshot

• Serving Size: 1 cup
• Calories: 350
• Protein: 21g
• Carbs: 45g
• Fat: 10g
• Fiber: 12g

Packed with protein and fiber, this recipe keeps you full without feeling heavy. It’s the perfect way to nourish your body while enjoying a classic family favorite.

Perfect Pairings

This High-Protein Shepherd’s Pie is best served at a cozy family dinner, perhaps with a crunchy side salad for a crisp contrast. A slice of warm, fresh bread would complement it beautifully. For beverage pairings, consider a hearty red wine or a sparkling apple cider for a non-alcoholic touch—perfect for keeping the celebration bright!

Keep It Fresh

To store your delicious Shepherd’s Pie, simply cover it tightly with foil or cling wrap and refrigerate for up to 4 days. You can also freeze individual portions for up to 3 months—just be sure to wrap them up nice and snug! To reheat, bake from frozen in a 350°F (175°C) oven for about 45 minutes, or until heated through, giving you that fresh-out-of-the-oven taste.

Betty’s Secrets

• For an extra creamy topping, try blending a bit of olive oil with the butternut squash and cauliflower mash.
• If you prefer a deeper flavor, sauté the onions until caramelized, adding richness to your filling.
• For added crunch, mix in some sautéed greens like spinach or kale into the filling.
• Incorporate spices like smoked paprika into the filling for a lovely warm note.
• Make it a bit tangy by adding a splash of balsamic vinegar when stirring in the lentils for an extra layer of flavor.

Creative Twists

• During the fall months, you might enjoy adding some cinnamon or nutmeg to your mash for a warmer flavor profile.
• Why not try utilizing fresh herbs like rosemary or sage in the vegetable filling for a burst of freshness?
• In the summer, you can swap in zucchini and bell peppers to highlight seasonal produce while adding vibrant flavors.

Your Questions Answered

How do I increase the protein in my High-Protein Shepherd’s Pie? Consider adding more lentils or including chickpeas for an extra boost!

Can I use frozen vegetables in my shepherd’s pie? Absolutely! Frozen veggies can save time and are often just as nutritious. Just ensure to let them thaw before using and adjust cooking times as needed!

Can I make this shepherd’s pie ahead of time? Certainly! Prepare your filling and mash, layer them, and refrigerate until you’re ready to bake. Just pop it in the oven when the time is right!

What can I substitute for TVP? If you’re not a fan, consider using crumbled tempeh or extra lentils for a protein-rich alternative.