High-Protein Shepherd’s Pie (Meal Prep)

5 from 8 votes

Author: Sarah Cobacho

overhead baked cottage pie in a glass dish topped with parsley

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!

overhead of baked shepherds pie with parsley garnish and spoon inside the dish

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

vibrant ingredients for a high-protein shepherds pie on a white surface
FILLING INGREDIENTS
nutmeg nutritional yeast cauliflower dairy free milk and butternut squash on white surface
MASH INGREDIENTS
  • 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.

plate of cauliflower florets and plate of cubed butternut squash for mash
pot with boiled butternut squash and cauliflower florets ready for mashing
bowl of mashed butternut squash and cauliflower mash with wooden spoon

Add the textured vegetable protein to a heat-safe bowl, and cover with boiling water to rehydrate, then set aside.

bowl of cooked textured vegetable protein (tvp) crumbles on a white surface

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.

skillet with lentil tvp mushroom carrot and celery filling

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.

overhead of four baked shepherds pies in glass meal prep containers

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
  • If you like this recipe, you’ll also love our High Protein Pumpkin Pasta, our High-Protein Lasagna Meal Prep.
close up of baked shepherds pie with a spoon scooping the lentil filling

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? Not as written, but you can swap the flour for a gluten-free option.
  • Can I make it soy-free? Yes, replace soy milk with oat milk and use a pea-based TVP, or more lentils.
  • How do I store leftovers? Store in airtight containers in the fridge for up to 5 days or freeze for 3 months.
  • Can I use canned lentils? Absolutely, they work perfectly and save time, just rinse well.
close up of golden baked shepherds pie in a glass dish with a spoonful removed
overhead baked cottage pie in a glass dish topped with parsley

High-Protein Shepherd’s Pie

Cozy and packed with plant-based protein, this nourishing shepherd's pie swaps mashed potato for creamy squash and cauliflower.

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Prep Time : 20 minutes
Cook Time : 55 minutes
Total Time : 1 hour 15 minutes
Servings 4

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 garlic cloves - 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
  • 3.5 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
  • 1.5 cups (300 ml) low-sodium vegetable stock
  • 1.5 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

Gluten-free option: use gluten-free flour
Oil-free option: sautéed the onions in 2 tbsp of vegetable broth.

Video

Per Serving/Portion

Calories 441 kcalCarbohydrates 44 gProtein 37 gFat 7 gSodium 490 mgFiber 22 gVitamin A 996 IUVitamin C 63 mgCalcium 168 mgIron 10 mg
5 from 8 votes

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Recipe Rating




29 Comments

  1. 10/10. I love this tasty dish! I made it on a whim for last minute visitors. We all enjoyed it very much. I will make this again and again. Thank you for the recipe. 😊5 stars

    1. Hi Cheryl, I’m so happy you and your guests loved the recipe! Thank you for sharing 💚

  2. Hi! I’ll be making this tomorrow. I was just wondering for the mushrooms, is it 7 oz or 100grams? Both are written but it’s not the proper translation

    1. Hi Melissa, thank you for pointing this out. The recipe calls for 3.5 oz (100 g) of mushrooms, but you can definitely add a little more if you’d like. Hope you love it 💚

    1. You can use 2.5 cups extra of cooked lentils instead. Hope you love it!

    1. Absolutely! About 2.5 cups more of lentils should do it 🙂

  3. I made this vegan shepherds pie and it went down like a treat! The family loved it! Thankyou for your inspiration! Look forward to exploring more of your recipes!5 stars

    1. Thank you so much for sharing Raj! I’m so happy to hear the whole family loved it 😍

  4. This is so good. Very tasty and easy to make. Thanks for the recipe 😊5 stars

    1. I’m so happy you liked it! Thank you for sharing Racheal 💚

  5. Hi. For meal prep, can I freeze it before baking? Looks delish.5 stars

    1. Hi Wendy, yes, I prefer to freeze it before baking. Hope you love it 🥰

  6. Delicious! This recipe is definitely going into the rotation 🙂 (Only change: I used oat milk because that’s what I had on hand)5 stars

    1. I’m so happy you loved it! Thank you for sharing Suzie 💚

  7. 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!5 stars

    1. I’m so happy to hear it was a hit with both you and your 6-year-old! Thank you for sharing Lilla 💚

  8. I love the veggie part of this recipe but if I want to use ground beef, how much do you recommend using to replace the TVP?

    1. Hi Elizabeth, sorry I have no idea, but if you’d like to replace it with lentils, an extra 2 to 3 cups should do it. You can add a splash more of broth if it looks a little dry. Hope this helps 💚

        1. Hi Rhonda, I would recommend freezing it before baking, then thaw on the day by leaving it on the kitchen counter or fridge, and bake as per the regular recipe instructions. Hope you love it. Let us know how you go 💚

    1. Click “nutritional information” under the recipe instruction to unveil, we keep them hidden as numbers do not serve everyone 🙂

        1. Hi lovely, what happens when you click on them? Sorry if there’s an issue, it seems to be working fine for me 😢

  9. You’re going to love this High-Protein Shepherd’s Pie recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!5 stars