MeaningIn EveryMacro

Meal Prep

Shepherd's Pie

Name: Shepherd's Pie
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Yield: 4 servings
Cuisine: American
Ingredients: 2 pound 93% lean ground beef; 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; 2 pounds potatoes peeled and cut into chunks; ½ cup 2% milk; ¼ cup butter; 1/4 cup grated parmesan cheese; 1/4 tsp salt to taste; 1/4 tsp black pepper to taste

High Protein Shepherd’s Pie proves comfort food and meal prep can live in the same bowl. Beneath a layer of creamy mashed potatoes sits a rich, savory beef filling packed with flavor and just enough veggies to keep things balanced. It’s hearty, familiar, and built to reheat beautifully- perfect for weeks when you want something warm and reliable waiting for you.

Prep: 20 min
Cook: 50 min
Makes: 4 servings

800Calories

58.1gProtein

56.6gCarbs

38.1gFat

Prep Time: 20 mins
Cook Time: 50 mins
Total Time: 70 mins

Servings

Ingredient unitsSwitch every measurable amount on this recipe.

Equipment

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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 tbsp 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 lb 93% lean ground beef

Add tomato paste, Worcestershire sauce, dried parsley, dried thyme, dried rosemary, salt, and black pepper. Mix well.

3 tbsp tomato paste, 2 tbsp Worcestershire sauce, 1 tbsp dried parsley, ½ tbsp dried thyme, ½ tbsp dried rosemary, 1 tsp salt, 1 tsp 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 ½ cup 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, ½ 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 lb potatoes

Mash the potatoes with milk and butter until smooth and creamy. Season with salt and pepper to taste.

½ cup 2% milk, ¼ cup butter, ¼ tsp salt, ¼ tsp black pepper

If using, stir in grated parmesan cheese.

¼ cup grated parmesan cheese

Spread the meat filling in a shared 9x13-inch baking dish, or divide it evenly among individual oven-rated meal-prep containers. Leave lids out of the oven.

Spread the mashed potatoes evenly over the filling in your chosen dish or individual containers.

Bake at 400°F until the filling is hot throughout and the potato topping is golden. Start checking the shared dish around 20 minutes; smaller containers may finish sooner, so judge each by its finish.

Divide the shared dish into the selected number of servings, or use the portions already in individual containers.

Nutrition

Per serving

Estimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.

Calories: 800 kcal
Carbohydrates: 56.6 g
Protein: 58.1 g
Fat: 38.1 g
Saturated Fat: 16.5 g
Polyunsaturated Fat: 2.23 g
Monounsaturated Fat: 15.16 g
Trans Fat: 1.35 g
Cholesterol: 182 mg
Sodium: 1,501 mg
Potassium: 2,251 mg
Fiber: 7.6 g
Sugar: 9.6 g
Added Sugar: 0.9 g
Vitamin A: 329 mcg RAE
Vitamin C: 65.89 mg
Vitamin D: 0.61 mcg
Calcium: 204 mg
Iron: 8.36 mg

Nutrition updated September 2026. We now calculate nutrition using our ingredient library, with USDA data, product labels, and documented estimates. Older Pinterest graphics and MyFitnessPal entries may show different numbers. Use the per-serving values above when tracking this recipe.

Brands, substitutions, and preparation can change these estimates.

View ingredient standards & nutrition methods

Estimated ingredient cost

$5.55 per serving · $22.20 for this batch

Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.

Ingredient costs and assumptions

Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.

93% lean ground beef: $17.15
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. BLS lean/extra-lean category average; not an exact 93% lean product quote.
BLS: Ground beef, lean and extra lean · Price checked 2026-09-21
large onion: $0.27
166.7 g purchased · Editorial purchase-yield estimate: 90% usable; includes discarded peel, shell, or core.
1 onion = 150 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Yellow Onions, 3 lb Bag · Price checked 2026-09-21
garlic: $0.11
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
frozen peas & carrots: $0.40
140 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.5 cup = 70 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Peas & Carrots, Steamable Bag, 12 oz, Gluten-Free (Frozen) · Price checked 2026-09-21
frozen corn: $0.24
82.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (pieces) = 165 g; cut=pieces Representative product; brand and package size may differ.
Walmart: Great Value Frozen Whole Kernel Corn · Price checked 2026-09-21
beef broth: $0.57
358.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 fl oz = 29.9 g Liquid carton treated as 32 US fl oz; stock uses the broth reference where applicable.
Walmart: Great Value Gluten-Free Beef Broth, 32 oz Carton (Shelf-Stable) · Price checked 2026-09-21
tomato paste: $0.26
48 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Tomato Paste, 6 oz · Price checked 2026-09-21
Worcestershire sauce: $0.10
34 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 17 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Worcestershire Sauce, 10 fl oz · Price checked 2026-09-21
dried parsley: $0.15
1.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 1.6 g Representative product; brand and package size may differ.
Walmart: Great Value Parsley Flakes · Price checked 2026-09-21
dried thyme: $0.13
1.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp (leaves) = 2.7 g; texture=leaves Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Thyme Leaves, 0.75 oz · Price checked 2026-09-21
dried rosemary: $0.18
1.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 3.3 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Rosemary Leaves, 0.8 oz · Price checked 2026-09-21
salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
black pepper: $0.10
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
olive oil: $0.36
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
potatoes: $1.19
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Whole Russet Potatoes , 5 lb Bag · Price checked 2026-09-21
2% milk: $0.09
122.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 245 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value, 2% Reduced Fat Milk, Gallon · Price checked 2026-09-21
butter: $0.49
56.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 227 g Salted butter reference; unsalted uses this as a substitute estimate.
Walmart: Great Value Salted Butter · Price checked 2026-09-21
grated parmesan cheese: $0.37
30.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 7.6 g Shredded Parmesan reference; grated products and brands may differ.
Walmart: Great Value Finely Shredded Parmesan Cheese · Price checked 2026-09-21
salt: $0.00
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
black pepper: $0.02
0.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21

Make it yoursRecipe notes & meal-prep tips

Macro breakdown

Protein58.1g29%
Carbs56.6g28%
Fat38.1g43%

Per serving · Share of calories from macros

Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.

Triple B's Meal Prep Notes

Baking straight in individual meal-prep containers is a great option for this pie. Divide the beef, peas, carrots, and corn filling evenly, then give each container its own mashed-potato topping. Use containers explicitly rated for the oven, with the lids left out. You get complete portions from the start instead of trying to lift neat squares from a shared dish. A larger baking dish still works if that is what you have; portion all the way through the layers afterward.

Cook the potatoes while the beef filling simmers, then make sure the filling has thickened before you spread the mash over it. A very loose filling can push liquid into the potato layer after baking and storage. Let the finished bake settle briefly, portion it if using a shared dish, and refrigerate the meals promptly. This uses the oven differently from separate protein-and-vegetable trays in the oven-baked collection.

For a refrigerated serving, microwave for 90 seconds, break into the center and gently stir or turn a few sections, then heat another 45 seconds. Continue in short intervals until the filling and potato layer both reach 165°F. You can preserve the layers more carefully in an oven, but the microwave is the convenient lunch option. Use the selected serving count when dividing the filling and potato topping. That keeps your portions comparable with the nutrition panel and other moderate-calorie meals. For another full meal using ground beef, explore the beef recipe archive.

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From the community

Triple B2025-12-13

★★★★★

This recipe exists because some meals are just meant to be eaten when it’s cold outside. It’s hearty, satisfying, and exactly what I wanted that week. Try it once and tell me if it earns repeat status!

Shepherd's Pie