Shepherd’s Pie
Shepherd’s Pie isn’t usually the first thing that comes to mind when someone says “high-protein meal prep”—but I’m here to change that. After securing myself a cool ¼ of a cow (because bulk protein is a lifestyle, not a phase), I knew I had to get creative with how I worked through 80 pounds of beef. And when the meatball fatigue finally kicked in (don’t worry, they’ll be back), I had a revelation: mashed potatoes. Lots of them. On top of a savory, spiced beef layer, baked to golden perfection. Game over.
This recipe isn’t just about indulgence—it’s about balance. Beneath that creamy blanket of buttery mashed potatoes lies a flavor-packed ground beef mixture, loaded with aromatics, herbs, and just enough veggies to make you feel like a responsible adult. Add a dash of Worcestershire, a little garlic magic, and BOOM—you’ve got a meal prep classic turned protein powerhouse. You’d never guess this cozy comfort food packs over 60g of protein per serving, but hey, that’s the Meaningful Macros promise.
So whether you’re dodging the meatball burnout or just craving something warm and nostalgic, this Shepherd’s Pie hits like a hug from the inside out. And bonus points? It reheats stupidly well. Make it once, enjoy it all week, and know deep down that even your mashed potatoes are working toward your gains. Fork yeah, my friend. This one’s a banger.
Shepherd’s Pie
Equipment
Ingredients
For the Filling
- 2 pound ground beef 93% lean
- 1 large onion finely chopped
- 2 cloves garlic minced
- 1 cup frozen peas & carrots
- 1/2 cup frozen corn
- 1 1/2 cups beef broth
- 3 tablespoons tomato paste
- 2 tablespoon Worcestershire sauce
- 1 tbsp dried parsley
- 1/2 tbsp dried thyme
- 1/2 tbsp dried rosemary
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 tablespoons olive oil
For the Mashed Taters
- 2 pounds potatoes peeled and cut into chunks
- ½ cup milk
- ¼ cup butter
- 1/4 cup grated parmesan cheese
- Salt and pepper to taste
Instructions
Prepare the Filling:
- Preheat oven to 400°F (200°C).
- Chop the onion, mince the garlic, & peel and cube the potatoes.
- Heat olive oil in a large skillet over medium heat.2 tablespoons olive oil
- Add finely chopped onion and minced garlic, cooking until softened.1 large onion, 2 cloves garlic
- Add lean ground beef, cooking until browned.2 pound ground beef
- Add tomato paste, Worcestershire sauce, dried parsley, dried thyme, dried rosemary, salt, and black pepper. Mix well.3 tablespoons tomato paste, 2 tablespoon Worcestershire sauce, 1 tbsp dried parsley, 1/2 tbsp dried thyme, 1/2 tbsp dried rosemary, 1 teaspoon salt, 1 teaspoon black pepper
- Pour in beef broth, bring to a simmer, and cook until the mixture thickens. If needed, you can add a tbsp of flour or two to aid in this, but you likely won't need to.1 1/2 cups beef broth
- Stir in frozen carrots, peas, & corn, and cook for another 5 minutes. Remove from heat and set aside.1 cup frozen peas & carrots, 1/2 cup frozen corn
Mashed Taters
- If you're feeling like a multi-tasking pro, you can start this process while cooking the beef! Place your potatoes in a pot of lightly salted cold water. Turn heat to high & bring to a boil. Cook until fork-tender, around 15-20 minutes.2 pounds potatoes
- Mash the potatoes with milk and butter until smooth and creamy. Season with salt and pepper to taste.½ cup milk, ¼ cup butter, Salt and pepper to taste
- If using, stir in grated parmesan cheese.1/4 cup grated parmesan cheese
- Spread the meat filling evenly in a 9×13 baking dish.
- Top with mashed potatoes, spreading evenly to ensure uniform cooking throughout.
- Bake in the preheated oven for 20-25 minutes, or until the top is golden brown.
- Separate into 4 separate portions & enjoy!
Nutrition
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Discover More High-Protein Meals
Craving more cozy comfort meals that still support your macros?
Explore the full recipe search page to find macro-friendly takes on your favorite dishes.
Or, if you’re craving more bold, high-protein beef meals that fuel serious training, check out the full archives of High-Protein Beef Recipes and High-Calorie Meal Prep Recipes. These are perfect for bulking, recovery, and meal prep that pulls its weight.
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Why You’ll Love This Shepherd’s Pie
This isn’t your grandma’s shepherd’s pie—but don’t worry, she’d still be proud.
We took this iconic comfort food and made it meal prep magic: 57g of protein, golden whipped potatoes, rich beefy filling, and no flavor shortcuts. It’s layered, balanced, and built to satisfy whether you’re fueling a leg day or just trying to crush cravings without crashing your diet.
Frozen peas, carrots, and corn add a pop of texture and nostalgia, while the parmesan-infused mashed potatoes on top lock in flavor and comfort. Each bite is creamy, hearty, and packed with real nutrition. And yes—it reheats like a dream.
Ingredient Substitutions & Customizations
Ground Meat Swaps
Try ground turkey or bison for a leaner variation, or go plant-based with lentils and mushrooms for a vegetarian version.
Low-Carb Mashed Topper
Use cauliflower mash instead of potatoes for a lower-carb spin without sacrificing creaminess.
Add More Veggies
Bulk it out with spinach, mushrooms, or green beans. It’s a great clean-out-the-fridge kind of dish.
Cheese Variations
Cheddar, gouda, or mozzarella can all work in the mash if you’re out of parmesan.
Extra Flavor Kick
A splash of balsamic vinegar or red wine in the beef mixture can deepen the flavor beautifully.
Expert Tips for Perfect Shepherd’s Pie
Mash While It’s Hot
Mash the potatoes right after draining while they’re hot. That’s the secret to creamy, lump-free texture.
Simmer That Filling
Don’t rush the beef mixture. Let it simmer until it thickens and reduces for maximum richness.
Layer Smoothly
Use a spatula to spread the mashed potatoes evenly to help them brown uniformly in the oven.
Broil at the End
Pop it under the broiler for 1-2 minutes at the end to get that irresistible golden crust.
Serving Suggestions & Storage Tips
Storage
Portion into meal prep containers and store in the fridge for up to 4 days. This is one of those meals that gets even better the next day.
Reheating
Microwave covered in 60-second bursts until hot throughout. Add a splash of milk if needed to keep the mashed top moist.
What to Serve With
It’s a full meal on its own, but if you want something fresh on the side, a light green salad or pickled red onions work great.
Garnish Ideas
- Chopped fresh parsley
- A sprinkle of paprika
- Extra grated cheese
- Cracked black pepper
- Chives or green onions
FAQs
Can I make this ahead?
Absolutely. Assemble everything and refrigerate. Bake fresh the next day or freeze and reheat later.
Can I freeze it?
Yes! Just cool completely, wrap well, and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
Can I use sweet potatoes instead?
Definitely. It adds a little sweetness and extra vitamins. Just reduce the milk slightly since sweet potatoes are softer.
Is this the same as cottage pie?
Close! Technically cottage pie uses beef, while shepherd’s pie uses lamb. But most folks use the names interchangeably.
Can I make it dairy-free?
Use plant-based milk, butter, and cheese. The flavor is still amazing and it holds together beautifully.
6 More High-Protein Beef Recipes to Try Next
If you’re craving bold flavor and big protein, beef delivers every time. These high-protein beef meal prep recipes are perfect for building muscle, fueling heavy training sessions, or just spicing up your weekly macro game with something heartier than chicken.
From sweet and savory meatballs to sizzling steak bowls and high-protein comfort food classics, these beef recipes bring the heat. Every dish is built for macro tracking, reheats like a champ, and makes sticking to your goals feel less like a chore and more like a cheat day. Whether you’re on a clean bulk, cutting phase, or just trying to avoid another bland chicken lunch, this beef lineup hits hard. If you’ve been searching for “macro-friendly beef recipes,” “beef meal prep for bulking,” or “easy high-protein steak bowls,” welcome home.
My most popular High-Protein Meal prep Recipes (they slap)
- Mongolian Meatballs – A high-protein meal prep classic: sweet, savory, macro-packed beef meatballs that always deliver.
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- Honey Sriracha Meatballs – Sticky, spicy meatballs with 67g of protein per serving. Macro-friendly, meal-preppable, and dangerously good.
- Baked Tandoori Salmon – A bold, high-protein salmon meal prep with warm spices and minimal effort. Perfect for healthy weeknight dinners.
And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.