Healthy Sweet Potato Shepherd’s Pie (Technically Cottage Pie!)

This healthy shepherd’s pie (technically cottage pie!) uses ground beef, veggies, and a creamy sweet potato topping. Gluten-free & dairy-free friendly comfort food.

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.

💡 A quick note on naming: Traditionally, shepherd’s pie is made with lamb, while the beef version is technically called cottage pie. Since most people are more familiar with the term shepherd’s pie when it comes to beef, I’ve used that name here for easier recognition. But yes — if we’re being precise, this recipe is a cozy cottage pie with sweet potato topping.

🎥 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.

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!

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Sweet Potato Shepherd’s Pie

This healthy shepherd’s pie (technically cottage pie!) uses ground beef, veggies, and a creamy sweet potato topping. Gluten-free & dairy-free friendly comfort food.

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

1. 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.

2. 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.

3. 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.

4. 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.

Healthy Sweet Potato Casserole

Perfect for the holidays or as a side dish! Bonus - vegan, gluten-free and naturally lower in sugar.

Let’s be honest, the only time I think about eating sweet potato casserole is during Thanksgiving; amiright?! Like a complete cooked turkey, it seems like sweet potato casserole only falls within a Thanksgiving side dish category.

Maybe after you make this, you can see that this side dish can be made year-round! I’m thankful for that because when recipe testing a month before Thanksgiving, I was glad this could be eaten with most any dishes. For example, we had this casserole with my pecan crusted spiced salmon and broccolini and it was amazing!

When it comes to sweet potato casserole, I have noticed the toppings can fall within two categories: marshmallows or with a crunchy texture. I fall in the crunchy texture category 100%! Personally, I am not the biggest fan of marshmallows (I know, I know -- crazy, right?). If you enjoy marshmallows, you can still go that route.

What I love about this recipe and what sets this casserole apart from the rest is the secret ingredient: oranges. After watching Samin Nosrat’s Salt Fat Acid Heat on Netflix, she made a good point that many Thanksgiving dishes lack acid which is why cranberry sauce is often served. With that in mind, I knew I needed to change that! I’m so glad I did because the orange zest and juices completely elevate the spices and sweetness in the sweet potatoes perfectly!

The rest of the ingredients are pretty standard for a traditional sweet potato casserole sans butter and heaping cups of sugar. To make them naturally sweeter without adding so much sugar, I simply baked the sweet potatoes instead of boiling them to maintain their natural sweetness.

With Thanksgiving in mind, I would bake the sweet potatoes a day before the big day so that when you are at the point of cooking all your casseroles/side dishes, you will just need to prepare the mixture and topping and pop them in the oven 23-30 minutes. It’s that easy.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Healthy Sweet Potato Casserole with a crunchy nut topping - Perfect for the holidays or as a side dish! Bonus - vegan, gluten-free and naturally lower in sugar.

ingredients

• 3 large sweet potatoes

• 1 cup plant based milk

• 1/4 cup orange juice (1/2 orange)

• Zest of 1/2 orange

• 1 tsp cinnamon

• 1 tsp vanilla extract

• 1/4 tsp nutmeg

• 1/4 tsp allspice

• 2-4 Tbsp pure maple syrup

• 1/2 tsp salt

Crunchy Nut Topping

• 1/2 cup chopped pecans

• 1/4 cup chopped almonds

• 1/3 cup GF old fashioned oats (regular is fine)

• 1/3 cup GF all purpose flour (regular is fine)

• 1/2 cup light organic brown sugar (coconut sugar is fine)

• 4 Tbsp cubed coconut oil

instructions

1. Preheat oven to 400 degrees.

2. Use a fork to poke holes in sweet potatoes and place potatoes on a foil-lined baking sheet.

3. Roast for about 45 min to an hour or until fork tender. Allow potatoes to cool for 5-10 minutes before discarding the skin.

4. Lower oven temperature to 350 degrees while potatoes are cooling. Spray an 8x8 inch pan or a 1 ½ quart to 2-quart oven safe baking dish with nonstick cooking oil. Set aside for later.

5. Place sweet potato flesh in a large bowl and add milk, seasonings, orange juice and zest, and maple syrup. Use an electric mixer or potato masher to beat mixture until smooth and creamy.

6. Pour mixture into a prepared baking pan and smooth top.

7. To make the crunchy nut topping: Whisk together nuts, oats, flour, sugar and oil.

8. Sprinkle topping all over the sweet potato mixture.

9. Bake for 25-30 minutes or until the top is golden brown. Remove from oven and let cool for 5-10 minutes.

Notes

1. You can make this casserole ahead of time! Cover and place in the fridge. When ready, bake as directed.

2. If you do not have coconut oil, you can use vegan or regular butter.

3. Don’t make the mistake I did and use quick oats! First bake is crunchy but reheating will make the topping mushy so use old fashioned oats!

4. I love using Spice Islands seasonings for this recipe, particularly their ground saigon cinnamon!