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“Yum! 😋 Made this last night and we loved it. I did potato + cauli mash to make sure my 6 year old eats it 😅 but it was delish. The tvp+ lentil base has so much flavour and I didn’t even use stock just spices and water. Thank you, it will be on rotation for us!”
This cozy High-Protein Shepherd’s Pie recipe brings together a hearty lentil and TVP filling topped with a creamy butternut squash and cauliflower mash. Each serving provides 37 g of protein and 22 g of fiber, and it reheats so well that it’s the perfect meal prep. The combination of lower calories, high fiber, high protein, and a ridiculously satisfying texture makes it an ideal meal to add to your rotation if you’re looking to lose weight. It’s great in individual containers for lunch on the go and portion control, but it’s equally delicious and easy to make in a large baking tray. This recipe was originally designed as an exclusive for the plantbaes membership, but it’s been so popular over the last few months that I had to share it with you all!
Why I love this recipe (as a nutritionist)
- Protein-packed: 37 g of plant protein per serving from lentils and TVP
- High-fiber: 22 g per serving to support gut health and satiety
- Iron-rich: 10 mg per serving helps meet daily needs, and support energy levels
- Vegetable-forward: butternut squash, cauliflower, mushrooms, and carrots add color and nutrients
- Meal prep friendly: reheats beautifully and stores well for busy weeks. Also freezer friendly for up to 3 months
Ingredient notes
- Butternut squash: naturally sweet and nutrient-rich, a great base for the mash; can swap with pumpkin. High in beta-caroten for eye health, and skin support.
- Cauliflower: adds creaminess and boosts fiber; you can use all squash if you prefer.
- TVP (textured vegetable protein): an affordable, high-protein soy (or pea, depending on the brands) product that rehydrates quickly.
- Lentils: provide protein, fiber, and iron; use canned or pre-cooked for convenience.
- Nutritional yeast: gives the mash a cheesy flavor while adding protein and B vitamins. Unlike regular yeast, this is a seasoning that does not cause food to rise.
How to make this recipe (summary)
Start by boiling the butternut squash and cauliflower until very soft, then mash with soy milk, nutritional yeast, and nutmeg.
Add the textured vegetable protein to a heat-safe bowl, and cover with boiling water to rehydrate, then set aside.
Cook the filling by sautéing onion, celery, garlic, and carrot until tender. Stir in mushrooms, then add tomato paste, tamari, and flour for richness. Simmer with vegetable stock, lentils, and rehydrated TVP until thickened.
Assemble in oven-safe dishes by layering the filling on the bottom and spreading the mash over the top. Bake until golden and slightly crisp on top. View recipe card below for detailed instructions.
Variations and tips
- Make it gluten-free: use a gluten-free flour blend to thicken the filling
- Change up the mash: use all butternut squash, sweet potato, or white potato
- Add extra veggies: spinach, peas, or kale can be stirred into the filling
- Glass containers: use oven safe small glass containers to save time and dishes
- Meal prep: store in individual containers for quick, protein-rich lunches, for 5 days in the fridge or 3 months in the freezer
Why you’ll love this high-protein shepherd’s pie TLDR
- Protein-packed
- Fiber-rich
- Comforting
- Meal prep friendly
- Vegan
FAQ
Is this recipe gluten-free?
Can I make it soy-free?
How do I store leftovers?
Can I use canned lentils?
High-Protein Shepherd’s Pie
Ingredients
Mash
- 1.3 lb (600 g) butternut squash - peeled and chopped
- ½ head cauliflower - chopped into florets
- ½ cup (120 ml) soy milk
- ½ cup (60 g) nutritional yeast
- ½ tsp (1 g) ground nutmeg
Filling
- 1 tbsp (15 ml) olive oil
- 1 large yellow onion - finely diced
- 2 celery ribs - finely diced
- 4 cloves (cloves) garlic - minced
- 1 carrot - finely diced
- 1 tsp (1 g) dried thyme
- sea salt flakes - to taste
- freshly ground black pepper - to taste
- ½ tsp (1 g) red chili flakes
- 3 ½ oz (100 g) mushrooms - diced
- 3.9 oz (110 g) textured vegetable protein - TVP
- 3 tbsp (45 g) tomato paste
- 1 tbsp (15 ml) tamari - reduced-sodium preferred
- 3 tbsp (27 g) flour - or sub for gluten-free flour
- 1 ½ cups (300 ml) low-sodium vegetable stock
- 1 ½ cups (400 g) brown lentils - cooked
Instructions
- Prepare the mash: Peel and chop the butternut squash into equal-sized pieces. Place in a large pot of salted cold water. Bring to a boil, lower the heat to medium, then let simmer for 5 minutes.
- Add the cauliflower and cook for another 15 minutes, or until the vegetables are very soft. Drain and mash using a potato masher or fork.
- Incorporate the soy milk, and nutritional yeast into the mash. Season with nutmeg, salt, and pepper to taste.
- Preheat the oven to 390°F (200°C).
- Prepare the filling: Add the textured vegetable protein to a heat-safe bowl, and cover with boiling water to rehydrate, then set aside.
- In a large pot over medium heat, heat the olive oil, then add the onion. Cook for 5 minutes.
- Add the celery, garlic, and carrot. Season with the thyme, a pinch of salt and pepper, the chili flakes, and cook for another 5 minutes, stirring regularly.
- Add the mushrooms and cook for 5 minutes. Add the tomato paste, tamari, and flour, and cook for 1 minute, stirring constantly.
- Gradually stir in the vegetable stock, 1/2 cup at a time. Add the lentils and textured vegetable protein, and let simmer for 5 minutes. Adjust the salt and pepper to taste.
- Assemble: Divide the filling between 4 oven-safe dishes (minimum 20 fl oz each), spread the mash on top. Optionally, use a fork to make lines on top of the mash. Bake for 35 minutes. You can also use 1 large oven-safe tray if that is what is available to you.
- Remove from the oven and allow it to cool down slightly, enjoy!
Notes
Video
Per Serving/Portion
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This was very delicious. A bit time consuming to put together, but the hefty portion made it worthwhile. I baked in a single casserole dish and it turned out great — would suggest a bit of a higher temp to get that top more crispy though.
So happy you loved it, Victoria! Thank you for sharing your tips 🥰
Hi Kristin, yes a veggie mince would be great here too! Let us know how you go 🥰
Is this toddler friendly? It looks delicious!
Hi Hayley, I haven't tested it with toddlers, but the only heat comes from the ½ tsp red chili flakes in the filling, so you could leave those out and go easy on the salt. Let us know how you go 💚