This healthy sweet potato shepherd’s pie is gluten-free & dairy-free friendly! A cozy hormone-supporting meal, perfect for cycle syncing or family dinners.

If you’re craving a warm, comforting meal that’s both nutrient-dense and family-approved, this Sweet Potato Shepherd’s Pie with ground beef and veggies is about to become a staple. It’s like shepherd’s pie meets a cozy fall casserole — but with a mineral-rich twist that supports hormone balance and energy.

This recipe is gluten-free and dairy-free friendly, making it perfect for anyone looking for a hearty, nourishing dinner without the heaviness of traditional casseroles.

🎥 Watch the Recipe in Action

I put together a quick reel walking you through this recipe step-by-step! Full disclosure: I filmed this during my period (hello, real life 👋), but that’s actually what makes this dish even more special — it’s loaded with nutrients that support your body during the menstrual phase.

👉 [Embed Reel Here]

Why This Recipe is Great for Your Menstrual Phase

If you’re into cycle syncing, you’ll love this:

Sweet potatoes are rich in slow-digesting carbs and vitamin A, which can help support stable energy and replenish nutrients lost during menstruation.
Beef and bone broth provide heme iron and zinc, helping to restore iron levels if you’re experiencing heavy bleeding.
Coconut aminos + veggies bring in minerals and antioxidants to fight fatigue and support detox pathways.

When you’re on your period, your body craves grounding, nourishing meals — and this casserole checks every box.

Tips for Success

Make ahead: Assemble the casserole up to 24 hours in advance, refrigerate, and bake when ready.
Customize your veggies: Don’t be afraid to toss in mushrooms, corn, or zucchini for extra variety.
Add protein variety: Swap ground beef for lamb or turkey depending on your taste (or hormone support needs).

Final Thoughts

This casserole is comfort food with purpose — warm, hearty, and designed to fuel your body through different phases of your cycle. Whether you’re deep into cycle syncing or just want a nutrient-dense dinner, it’s a dish worth bookmarking.

✨ If you try this recipe, make sure to tag me in your reel recreations so I can cheer you on in the kitchen!

Sweet Potato Shepherd’s Pie

This healthy sweet potato shepherd’s pie is gluten-free & dairy-free friendly! A cozy hormone-supporting meal, perfect for cycle syncing or family dinners.

Print Recipe

Servings: 4-6 Prep: 10 MIN Cook time: 40 MIN

Ingredients

Filling

1 white onion, diced
2 carrots, peeled and diced
4 cloves garlic, minced
2 Tbsp tomato paste
1 lb ground beef
½ cup beef bone broth
4 Tbsp coconut aminos (or 2 Tbsp Worcestershire + 2 Tbsp coconut aminos for less sweetness)
1 Tbsp Italian seasoning
1 tsp paprika
1 tsp salt
1 tsp black pepper
1 Tbsp arrowroot flour + 1 Tbsp water (slurry)
½ cup frozen peas
½ cup frozen green beans (or other mixed veggies on hand)

Mashed Sweet Potato Topping

2 large sweet potatoes, peeled and cubed
2 Tbsp grass-fed butter, ghee, or coconut oil
¼ cup milk of choice (dairy-free if preferred)
½ tsp garlic powder
¼ tsp smoked paprika
Salt and black pepper, to taste
Optional: shredded cheese for topping

For Serving

Fresh parsley, chopped

Directions

Prepare the Sweet Potatoes
- Place peeled, cubed sweet potatoes in a large pot of salted water.
- Bring to a boil and cook 12–15 minutes, until fork tender.
- Drain, then mash with butter (or oil), milk, garlic powder, smoked paprika, salt, and pepper. Set aside.
Cook the Filling
- Preheat oven to 375°F.
- In a 12-inch oven-safe skillet (cast iron works well), sauté the onion in a little oil for 3–5 minutes until softened.
- Add ground beef, garlic, and carrots. Cook 5–6 minutes, breaking up the beef, until browned.
- Stir in tomato paste, coconut aminos (or Worcestershire + coconut aminos), Italian seasoning, paprika, salt, and pepper. Cook 2–3 minutes to deepen flavor.
- Add bone broth, slurry, peas, and green beans. Stir well and simmer 2–3 minutes until sauce thickens.
Assemble & Bake
- Spread the mashed sweet potatoes evenly over the filling.
- If using cheese, sprinkle on top.
- Bake uncovered for 25 minutes, until lightly golden.
Serve
- Garnish with fresh parsley and serve warm.

✨ Notes & Tips

For a smoother topping, whip the sweet potatoes with a hand mixer.
Swap in ground turkey or lamb for variety.
Make ahead: Assemble the shepherd’s pie, cover, and refrigerate up to 24 hours. Bake as directed.