Low Sodium Shepherd's Pie Recipe (No Salt Added) (2024)

This low sodium shepherd’s pie recipe is a hearty dinner with ground beef and vegetables, topped with salt free mashed potatoes. A healthier take on this classic comfort food dish – perfect for cooking up for your next dinner.

Make this salt free shepherd’s pie for a cozy fall or winter meal, the whole family will love it! Serve this shepherd’s pie with a big salad with low sodium vinaigrette dressing, and you have a fantastic healthy meal.

Low Sodium Shepherd's Pie Recipe (No Salt Added) (1)

This low sodium shepherd’s pie is one of our favorite salt free dinners that we make on repeat all year round. It’s rich, creamy, smokey, flavorful, and best of all – packed with tons of veggies!

Shepherd’s Pie is an Irish casserole made with ground meat, vegetables, and topped with delicious potatoes. Once you spread the low sodium mashed potatoes over the top, you can place the whole pot in the oven and set to broil. You’ll get a nice char on the top of the potato peaks which adds to the ambiance of this cozy dish.

This Low Sodium Shepherd’s Pie Recipe Is

  • Tasty
  • Comforting
  • Simple
  • Classic
  • Satisfying
  • Cozy
  • Hearty and Filling
  • A Great Salt Free Dinner Idea!

Low Sodium Shepherd's Pie Recipe (No Salt Added) (2)

What’s the Best Pot for Shepherd’s Pie?

I usually use my 6-quart Dutch oven for this shepherd’s pie. It’s cooks the filling perfectly, and is easy to pop in the oven to crisp up the mashed potato topping. This model in particular is great, because it can be heated up to 500 degrees Fahrenheit, which is more than other brands.

If you are going to double this, I’d recommend using a 7.5 quart or larger pot. I have this one which is great for batch cooking for a crowd. For the quality of the Dutch oven, it’s a fantastic value!

What’s In This Low Sodium Shepherd’s Pie Recipe?

I stock up on organic produce with Misfits Market – they have a fantastic selection of in-season fruits & veggies, healthy pantry items, and great food finds for a fraction of grocery store prices! You can get $10 off your first $30 box by clicking here!

  • Ground Beef
  • Onions
  • Garlic
  • Celery
  • Carrots
  • Extra Virgin Olive Oil: I like to use this fruity olive oil which has a fantastic flavor and deep color- it’s inexpensive & I like to keep a few liters stocked up in my pantry. For the quality of oil you get, it’s an excellent value.
  • Low Sodium Mashed Potatoes – I followed my recipe here!
  • Smoked Paprika: give an additional depth of flavor to this dish.
  • Chili Powder: for a really nice flavor in this recipe- the chili powder isn’t spicy but will give you a rich and bright flavor.
  • Peas
  • No Salt Vegetable Stock or Bouillon: I love this no salt vegetable base for my recipes because it has a great flavor and is lower in sodium. I only develop my recipes with low sodium ingredients so the ingredients shine. You can always add salt to a recipe if it needs it, but it’s almost impossible to take it out! By starting with a low sodium broth or bouillon, you can build bright vibrant flavors and add more salt later if needed.

Low Sodium Shepherd's Pie Recipe (No Salt Added) (3)

How Do I Make Shepherd’s Pie Without Salt?

1) In a large Dutch oven, brown the meat, drain the grease, and set the meat aside in another bowl.
2) Over low heat add the olive oil to the bottom of the Dutch oven scraping any browned bits of meat from the bottom. Sauté the onion and garlic for 5 minutes until the vegetables begin to soften.
3) Add the celery, carrots, zucchini, and frozen peas. Stir to combine. Add the salt free vegetable stock, paprika, and chili powder and simmer the vegetables on low minutes for 15 minutes.
4) Add the meat back into the Dutch oven, and stir in the cream to combine.
5) Add the low sodium mashed potatoes to the top of the shepherd’s pie in an even layer.
6) Set your oven to ‘Broil’ (I set mine to high) and brown the top for 5 or 10 minutes (always watching, so its doesn’t burn!) of the mash until it becomes crispy on top, and the shepherd’s pie is bubbling around the edges. I add a little paprika to the top for color as well.

Low Sodium Dinner Recipes The Family Will Love

This easy shepherd’s pie is low in sodium and couldn’t be easier to make! Low Sodium cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right. By building meals around salt free pantry staples and swapping a few ingredients you can make healthier meals for you and your family.

These salt-free dinners are healthier versions of classics that everyone will love. You can browse all our low sodium dinner recipes. Find your next family favorite!

More Salt Free Dinner Recipes You’ll Love!

Low Sodium Steak Recipe (No Salt Added)

Low Sodium Beef Stew Recipe

No Salt Added Peanut Noodles Recipe

Low Sodium Sloppy Joes

Low Sodium Spaghetti Sauce Recipe (No Salt Added)

Low Sodium Shepherd's Pie Recipe (No Salt Added) (4)

Share this No Salt Shepherd’s Pie

If you make this low sodium shepherds pie recipe be sure to rate this recipe below, leave a comment, and tag us on Instagram or Facebook.

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Low Sodium Shepherd's Pie Recipe (No Salt Added) (5)

Low Sodium Shepherd's Pie

AuthorAuthor Low Sodium Shepherd's Pie Recipe (No Salt Added) (6)Kelly Jensen

This low sodium shepherd’s pie recipe is a hearty dinner with ground beef and vegetables, topped with salt free mashed potatoes. A healthier take on this classic comfort food dish - perfect for cooking up for your next dinner.

5 from 4 votes

Prep Time 15 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr

Course dinner

Cuisine American, irish

Servings 8 servings

Calories 419 kcal

Equipment

  • Dutch Oven

Ingredients

  • 2 lbs ground beef
  • 1 tablespoon olive oil
  • 1 sweet onion chopped
  • 4 cloves garlic diced
  • 3 stalks celery chopped
  • 4 carrots diced
  • 1 large zucchini diced into small cubes
  • 1 cup frozen peas
  • ½ cup no salt added vegetable stock
  • 1 tablespoon smoked paprika plus extra for garnish
  • 1 tablespoon chili powder
  • ½ cup light cream
  • 4 cups low sodium mashed potatoes

Instructions

  • In a large Dutch oven, brown the meat, drain the grease, and set the meat aside in another bowl.

  • Over low heat add the olive oil to the bottom of the Dutch oven scraping any browned bits of meat from the bottom. Sauté the onion and garlic for 5 minutes until the vegetables begin to soften.

  • Add the celery, carrots, zucchini, and frozen peas. Stir to combine. Add the salt free vegetable stock, paprika, and chili powder and simmer the vegetables on low minutes for 15 minutes.

  • Add the meat back into the Dutch oven, and stir in the cream to combine.

  • Add the low sodium mashed potatoes to the top of the shepherd’s pie in an even layer.

  • Set your oven to ‘Broil’ (I set mine to high) and brown the top for 5 or 10 minutes (always watching, so its doesn’t burn!) of the mash until it becomes crispy on top, and the shepherd’s pie is bubbling around the edges. I add a little paprika to the top for color as well.

Notes

Save Money on Fresh Groceries & Pantry Staples!

I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell organic produce at a discounted price, and it’s purchased direct from farmers to reduce food waste. We get Misfit boxes every other week and love picking out our favorite seasonal produce for delivery. You can save up to 40% off grocery store prices.

If you think produce delivery is too expensive… think again, and give Misfits Market a try!

Nutrition

Calories: 419kcalCarbohydrates: 29gProtein: 24gFat: 27gSaturated Fat: 11gPolyunsaturated Fat: 1gMonounsaturated Fat: 12gTrans Fat: 1gCholesterol: 89mgSodium: 82mgPotassium: 1060mgFiber: 6gSugar: 6gVitamin A: 6096IUVitamin C: 37mgCalcium: 75mgIron: 4mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

Keyword low sodium cottage pie, low sodium dinner ideas, low sodium shepherd's pie, no salt added dinners, salt free shepherd's pie, shepherd's pie without salt

Tried this recipe?Let us know how it was! Please comment and leave a review.

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Low Sodium Shepherd's Pie Recipe (No Salt Added) (2024)

FAQs

How to make shepherd's pie less salty? ›

Add an Acidic Ingredient

It won't reduce the sodium level of your dish, but adding an acidic ingredient, such as lemon juice, vinegar, or even a tomato product, can neutralize the saltiness of a dish. Start with a dash or a squeeze, stir well to combine, and give it a taste before adding any more.

Is shepherd's pie high in sodium? ›

Nutritional analysis (per serving):

922 calories. 34g protein. 72g fat. 931mg sodium.

How much sodium is in Costco shepherd's pie? ›

What Are The Macros Of Costco Shepherd's Pie? The macros are 21 grams of fat, 29 grams of carbs, 28 grams of protein and 1010 mg of sodium.

Is shepherd's pie good for you? ›

This ultimate comfort food can be quite unhealthy, with lots of butter in the mash and pushing up your saturated fat intake. Here are a few ideas to make this classic a little healthier and just as tasty.

What can I add to reduce salt taste? ›

Lemon or lime juice or vinegar are all acidic and will tame the salt taste. Adding a creamy or fat component like yoghurt, sour cream or butter (unsalted) will also help to reduce overly salted flavours in your dish. With all of these methods, it is important to taste the dish while you attempt to fix it.

How to override salt in food? ›

Squeeze some lemon juice or orange juice over your dish. The sour flavor provides a new layer of complexity to the meal and should mellow out the salt. Drizzle in a mild vinegar like all-purpose vinegar, apple cider vinegar, or white wine vinegar to help mask the salt with acidity by distracting the taste buds.

Which has less sodium chicken or turkey? ›

Both chicken and turkey provide healthy protein. Generally, chicken tends to be higher in vitamin B6 and pantothenic acid, and turkey tends to be lower in calories, fat, and sodium while having more zinc, niacin, and vitamin B12.

What is a serving size of shepherd's pie? ›

Shepherd's Pie - 1 serving (about 2 cups)

How much sodium is in chicken franks? ›

Nutrition Facts
Amount/serving% DV
Cholesterol 25mg8%
Sodium 480mg21%
Total Carb. 3g1%
Dietary Fiber 0g0%
10 more rows

How long does shepherd's pie last in the fridge? ›

Shepherds pie will last five days in the refrigerator and two months in the freezer. It can be reheated in the oven or microwave. Shepherds pie can be stored in a Tupperware container, sealable plastic bag or an airtight, freezer safe container.

How much sodium is in Bob Evans Mashed Potatoes? ›

Nutrition Facts
NutrientValue
Saturated fats5g
Trans fats
Cholesterol25mg
Sodium530mg
83 more rows

How much sodium is in peanut butter pie? ›

Nutrition Facts

Per Serving: 264 calories; calories from fat 28%; fat 8.2g; saturated fat 1.8g; mono fat 2.2g; poly fat 1.3g; protein 7.3g; carbohydrates 40.3g; fiber 0.8g; cholesterol 5mg; iron 0.6mg; sodium 213mg; calcium 69mg.

What is the healthiest pie in the world? ›

But the apple pie takes the cake when it comes to fiber and potassium, and it has less added sugar. So what's a pie aficionado to do? Well, if you want to consume fewer calories, go for the pumpkin—it almost always has fewer because of the single crust. You could also take a sliver of both pies.

What is real shepherd's pie made of? ›

This traditional shepherd's pie recipe is made with a mixture of lamb and sirloin, lots of veggies, and a creamy, cheesy mashed potato topping ⁠— sure to delight everyone at the table!

Why is shepherd's pie called Chinese pie? ›

Most workers ate their meat, potatoes and corn separately but workers of mainly Asian origins, combined their rations to create shepherd's pie, a more communal dish. The French-Canadian railway workers liked this new concoction, adopted the dish, and called it “pâté chinois”, which loosely translates to Chinese pie.

How do you fix a salty pie filling? ›

Add an acid to the recipe.

“You can add something acidic, such as lemon juice, lime juice, apple cider vinegar, or processed tomato products to foods to reduce the salty flavor,” says Edwards.

What to do if your meat is too salty? ›

You can add lemon juice, lime juice, or apple cider vinegar to salty food to help neutralize the saltiness. A tomato product, such as tomato sauce or tomato paste, will also work since tomatoes are acidic.

How do you reduce salt in meat sauce? ›

Acid: Adding vinegar or lemon juice does a great job of balancing saltiness. Sweetness: You can also add a dash of honey or sugar. Opposites attract here and create balance. Fat: Another fix is adding some fat, a few pads or butter or a healthy glug of olive oil can absorb some of that saltiness.

References

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