Diabetes-Friendly Recipes

Shepherd's Pie

Servings: 6
Prep time:
Cook time:
Total: 1 hour
Calories per serving: 269


  • cooking spray
  • 1 cup chopped onion
  • 1 ¼ pounds ground sirloin
  • ½ cup fat-free canned beef broth
  • 2 teaspoons Worcestershire sauce
  • 1 tablespoon tomato paste
  • freshly ground pepper (to taste)
  • 1 ½ pounds Russet potatoes, peeled and cut into equal size pieces
  • 3 garlic cloves, cut in half
  • ¼ cup skim milk
  • 2 fluid ounces egg substitute
  • ½ teaspoon salt
  • 1 cup thawed frozen baby peas


  1. Preheat oven to 425°F.
  2. Coat a non-stick skillet with cooking spray. Add the onions, and sauté over medium-high heat until they wilt.
  3. Add the meat and cook, separating with a wooden spoon until meat has turned brown.
  4. Strain the fat and liquid from the beef and onion mixture. Return to the skillet, but you don’t have to put it back on the heat.
  5. Stir in the beef broth, tomato paste, Worcestershire sauce, and pepper to the meat. Set aside.
  6. Boil the potatoes with the garlic in lightly salted water until done (should be 20-25 minutes—until they’re tender when you poke them with a fork).
  7. Drain the potatoes and remove the garlic.
  8. Add the milk and the egg substitute to the potatoes, and then mash them. Season with pepper and salt (if you’re using it).
  9. Put the ground beef mixture in the bottom of an oven-proof casserole. Top with peas and then spread with the mashed potatoes. Coat with cooking spray (if you'd like).
  10. Bake for 30 minutes until heated through and top is nicely browned.

Nutrition Information

Nutritional Info (Per Serving)

  • 269 calories (18% calories from fat)
  • 2g protein
  • 5g total fat (1.8g saturated fat)
  • 28g carbohydrates
  • 3g dietary fiber
  • 59mg cholesterol
  • 190mg sodium

Diabetic Exchanges

3 very lean protein, 2 carbohydrate (1½ bread/starch, 1 vegetable)



Thanks for putting diabetic exchanges on each recipe. It helps me a lot. There a lots of recipes out there for sheperds pie, but this one is as good or better than any. I grew up in England where we always seeemd to be eating sheperds pie, and this reminds me of the best of them.
Do you find this review helpful?