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Illustration of turkey shepherd’s pie with mashed potatoes, peas and carrots on a white plate.

High-Protein Turkey Shepherd's Pie

A familiar turkey and vegetable filling with a simple mashed potato topping. This turkey version is inspired by shepherd’s pie.
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Prep Time 25 minutes
Cook Time 55 minutes
Resting time 5 minutes
Total Time 1 hour 25 minutes
Servings 6 equal portions
Calories 498 kcal

Equipment

  • 1 large pot or baking dish as directed food thermometer

Ingredients
  

  • 2 lb 93% lean ground turkey, raw
  • 2 lb potatoes, peeled, 1-inch chunks
  • 1 2/3 cups carrots, small dice
  • 1 1/3 cups frozen peas
  • 1 cup onion, diced
  • 4 cloves garlic, minced
  • 2 1/2 Tbsp tomato paste
  • 2 2/3 Tbsp all-purpose flour
  • 2 1/4 tsp olive oil
  • 3/4 cup 1% milk
  • 1 1/2 Tbsp butter
  • 1 1/2 cups water
  • 2 tsp dried thyme
  • 2/3 tsp table salt
  • 1/2 tsp black pepper

Instructions
 

  • Heat oven to 400°F. Put potatoes in a saucepan, cover with plain water and simmer for 15–20 minutes until fork-tender. Drain well; mash with milk, butter and half the salt.
  • Meanwhile heat oil in a deep skillet over medium heat. Cook onion and carrot for 6 minutes. Add turkey, breaking it up, and cook for 8–10 minutes until it reaches 165°F. Retain the measured ingredients and juices.
  • Add garlic, thyme and tomato paste; cook 1 minute. Stir in flour, then the measured 1 1/2 cups water. Simmer 5 minutes. Stir in peas, remaining salt and pepper; cook until hot and the filling is thick enough to mound softly.
  • Spread filling in a 9-by-13-inch baking dish. Spoon potatoes evenly over the top and roughen with a fork. Bake for 20–25 minutes until bubbling and at least 165°F in the center.
  • Rest for 5 minutes, then cut into six equal portions, keeping topping and filling together.

Notes

Prep and cook overlap. Allow an additional 5-minute rest before serving. Plain potato-boiling water is drained and contributes no nutrients.
Serving: one of 6 equal portions of the complete batch. Finished cooked weight and volume are unmeasured. No unlisted sides or toppings included.
Refrigerate in shallow containers at 40°F or below within 2 hours (1 hour above 90°F). Use within 3–4 days. Reheat to 165°F throughout; bring soups and stews to a rolling boil while stirring. Freeze a trial portion for up to 2 months for quality, then thaw in the refrigerator. Do not reheat in a slow cooker.
Development recipe; not personally cooked or kitchen tested. Nutrition is Estimated, not Reviewed. Brands and substitutions change the estimate.