Simple Sheppard’s Pie
You know that moment when you realize you don't have to choose between eating for your midlife body and feeding your family foods they actually want to eat? That's exactly what happened when I transformed classic shepherd's pie into an anti-inflammatory powerhouse that had my kids going back for seconds.
Why This Recipe Works for Peri/menopause
Here's the thing about navigating perimenopause while trying to manage weight and symptoms: we need foods that reduce inflammation, not add to it. Traditional shepherd's pie is loaded with butter and cream, which can trigger inflammatory responses in our already-sensitive midlife bodies.
But I wasn't willing to give up this family favourite. So I got creative.
The Secret: Layer the Flavour
The magic in this shepherd's pie isn't in fancy ingredients…it's in building deep, savory flavour from simple, whole foods.
I start with a generous amount of mirepoix vegetables: onions, carrots, celery, and garlic. These vegetables form foundation of so many classic dishes for good reason. They're packed with nutrients, fiber, probiotics and phytonutrients that support our hormonal health.
Then comes my secret weapon: Italian pork sausage. Instead of plain ground beef, the sausage adds incredible richness and depth. You get all that savory, satisfying flavour without needing to add cream or excessive amounts of fat.
A palmful of fresh thyme ties everything together with its earthy, slightly floral notes. That's it. No long list of seasonings, no complicated techniques. Just simple ingredients working in harmony.
One Dish, Whole Family Happy
This is what I'm always searching for: meals that support my anti-inflammatory goals without making me a short-order cook. My teenagers don't care about inflammation or hormones—they just want food that tastes good. And this delivers.
When I can serve one dish that helps reduce my night sweats, supports my weight loss goals, and gets genuine enthusiasm from my kids? That's a win I'll take every single time.
If you make this recipe, tag me on Instagram. I love seeing this community cooking together!
Simple Sheppard’s Pie (gluten-free)
prep time: 10 min | cook time: 45 min | Serves: 6
Ingredients:
1 lb lean ground beef
2 sausages, casings removed (Italian sausage works well)
1 large or 2 small yellow onions, diced
2 celery stalks, chopped
2 carrots, diced
1/2 cup frozen peas
2 tbsp ghee (or butter)
2 tbsp GF flour (or sub regular flour)- I like Bob’s Red Mill
1 tbsp fresh thyme leaves
2 tbsp garlic, minced
1 cup beef stock/broth
S & P
For the Mashed potato topping:
3-4 large Yukon Gold potatoes, scrubbed and cubed
3 tbsp olive oil (Sub butter and cream here if not avoiding dairy)
Beef stock, as needed (omit if using cream)
Directions:
Preheat the oven to 425F.
In a very large skillet over medium heat, brown the ground beef and the sausage meat, using a wooden spoon or spatula to break up the meat into small pieces, until fully cooked. ~5 minutes.
Add in the onion, carrots and celery, S&P and cook until the vegetables are soft. ~ 10 minutes.
While the veggies are softening, place the potatoes into a large pot with water and put it on to boil. Cook until the potatoes are fork tender. ~5 minutes.
Add the peas and cook for another ~2 minutes. Add in the ghee. Give it a good stir. Next, add the GF flour, garlic and thyme. Stir until the flour dissolves, then add in the beef stock. Cook for a minute or two until the sauce begins to thicken. Remove the pan from the heat and transfer to a 9 x 9 baking dish.
When the potatoes are fork tender, drain them and spread them out on a baking sheet to release some steam. Using a fork or a potato masher, mash the potatoes, adding in the olive oil, salt and pepper and beef stock to bring the mixture together.
Spread the potatoes on the meat and veggie mixture and bake for 20–25 minutes, until mashed potatoes are golden brown and crispy on top. Serve and enjoy!
📌 Enjoy and Pin this recipe!
Notes:
Freezer Instructions: After baking, let pan cool to room temperature, then cover tightly with foil and place in the freezer for up to 2 months. When ready to eat, reheat the shepherd's pie (still covered with the foil) for 1 hour in a 350ºF oven. If you thaw the pie in the fridge the night before, you can cut that time in half.
If you loved this recipe and want more simple, hormone-supportive meals that prioritize protein, fiber, and anti-inflammatory choices that work with real life, you’ll love my approach inside the Peri Posse and my meal planning resources.
You don’t need more rules.
You need meals that work in this season.
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We’re making midlife feel really good—with meals like this to prove it. 💛
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