I’m so excited to share this Tex-Mex Shepherd’s Pie with you! I was blown away by how many of you made our High-Protein Shepherd’s Pie as soon as we published it, and asked for more recipe in this style, so I hope you will love this version too. This hearty, nourishing meal takes classic comfort food and gives it a vibrant, plant-based twist. The filling combines spiced TVP, black beans, and colorful veggies, layered under a smooth mash of sweet potato and butternut squash that’s rich in flavor and nutrients. It’s packed with 33 g of protein and 22 g of fiber per serving, making it both satisfying and energizing. You’ll also get a boost of iron and vitamin C to support overall vitality. It’s on the lower side calorie wise, so it’s great to support weight loss, but also easy to adjust for the whole family by simply upping the portion size or serving with a side of avocado and quinoa to bulk it up. It’s the perfect cozy dinner, especially when you’re craving something warm, colorful, and nourishing.
Why I love this recipe (as a nutritionist)
- Protein-packed and filling: 33 g of plant-based protein from TVP and black beans keeps you nourished and satisfied
- Fiber-rich for gut health: 22 g of fiber supports digestion and helps you feel good from the inside out
- Iron boost: with 9 mg of iron to help maintain healthy energy levels
- Colorful and antioxidant-rich: sweet potato, bell pepper, and squash bring beta-carotene and vitamin C for immune and skin support
- Balanced comfort food: creamy mash meets smoky, spiced filling for a cozy meal that feels as good as it tastes
Ingredient notes
- Sweet potato: adds natural sweetness, color, and vitamin A; you can swap part of it for regular potatoes for a milder flavor
- Butternut squash: brings creaminess and depth to the mash, plus a beautiful orange hue and antioxidants. Can be swapped for pumpkin
- Textured vegetable protein (TVP): a great source of lean plant-based protein with a meaty texture that absorbs flavors beautifully. Can be replaced by lentils.
- Black beans: add even more protein, fiber, and minerals while creating a hearty, satisfying filling
- Jalapeño and lime: bring brightness and gentle heat, balancing the richness of the mash and beans
- Nutritional yeast: gives the mash a cheesy, savory flavor—rich in B vitamins and plant protein
How to make this recipe (summary)
Begin by preparing the vegetables: dice the sweet potato, butternut squash, onion, celery, and red bell pepper, and finely chop the garlic and jalapeño. This makes assembling everything later much quicker and easier.
Start by boiling diced sweet potato and butternut squash until tender, then mash with soy milk and nutritional yeast for a creamy, nutrient-rich topping.
Prepare the filling by rehydrating TVP in warm vegetable stock.
Then sauté onions, corn, bell pepper, celery, garlic, and jalapeño in a non-stick pan with olive oil until soft and fragrant.
Add tomato paste, spices, and flour to thicken and enhance flavor, then stir in black beans, the remaining stock, and lime juice. Simmer until rich and slightly thickened.
Assemble and bake by layering the filling in oven-safe dishes, topping with the mash, and baking until golden.
Serve with fresh cilantro, avocado, or pickled onions. View recipe card below for detailed instructions.
Variations and tips
- Make it gluten-free: use a gluten-free flour blend for thickening
- Adjust the heat: add more or less jalapeño to suit your spice preference
- Use lentils instead of TVP: cooked green or brown lentils work beautifully as a whole-food alternative
- Meal prep friendly: store leftovers in airtight containers; they reheat beautifully in the oven or microwave
- Make it in one dish: if you don’t have small meal prepping containers, make it in a big lasagna style dish, and follow the same recipe
- Freezer-friendly: freeze before the baking step, for up to 3 months. Thaw before baking.
- If you like this recipe, you’ll also love our High-Protein Pumpkin Pasta or High-Protein Shepherd’s Pie.
Why you’ll love this Tex-Mex Shepherd’s Pie TLDR
- Protein-packed
- Comforting
- Colorful
- Gut-loving fiber
- Weeknight-friendly
FAQ
- Is this recipe gluten-free? It can be, simply swap the flour for a gluten-free option.
- Can I make this soy-free? Yes, replace soy milk with oat or almond milk and use lentils instead of TVP, or a pea-based TVP.
- How do I store leftovers? Keep in the fridge for up to 5 days or freeze portions for up to 3 months.
- Can I make it oil-free? Absolutely—sauté vegetables in a splash of broth instead of olive oil.
- What can I serve it with? Try a simple green salad, steamed broccoli, pickled onions, or guacamole for a fresh contrast. If you want to bulk it up, serve it with quinoa and avocado.
High-Protein Tex Mex Shepherd’s Pie
Ingredients
Mash
- 16 oz (450 g) sweet potato - diced
- 14 oz (400 g) butternut squash - diced
- â…“ cup (80 ml) soy milk
- â…“ cup (45 g) nutritional yeast
Filling
- 4.2 oz (120 g) textured vegetable protein
- 2.5 cups (600 ml) low sodium vegetable stock - divided
- 1 tbsp (15 ml) olive oil
- 2 onions - finely diced
- Âľ cup (120 g) corn - frozen or fresh
- 1 red bell pepper - seeded and finely diced
- 2 celery stalks - finely diced
- 4 cloves garlic - minced
- 1 jalapeño - finely chopped, more to taste
- 3 tbsp (50 g) tomato paste
- 1.5 cups (260 g) black beans - cooked
- 2 tbsp (15 g) flour - use gluten-free if needed
- 2 tbsp (30 ml) lime juice
Spices
- 1 tbsp (3 g) dried oregano
- 1 tbsp (6 g) smoked paprika
- 1.5 tbsp (9 g) ground cumin
- sea salt flakes - to taste
Optional Toppings
- fresh cilantro
- pickled onions
- avocado
- lime wedge
Instructions
- Prepare the mash: In a large pot of cold salted water, add the diced sweet potato and butternut squash. Bring to a boil and cook for about 20 minutes, until tender.
- Drain and transfer to a large mixing bowl. Mash using a potato masher or a fork. It’s okay if there’s still a bit of texture and the mash isn’t completely smooth.
- Stir in the soy milk and nutritional yeast. Adjust the salt to taste.
- Preheat the oven to 390°F (200°C).
- Prepare the filling: Add the TVP to a heat-safe bowl and cover with 1.5 cups (360 ml) of warm vegetable stock to rehydrate. Let it sit for 10 minutes.
- Heat the olive oil in a large pan over medium heat. Add the onions and cook for 5 minutes.
- Add the corn, red bell pepper, celery, garlic, and jalapeños, and cook for another 10 minutes, stirring regularly.
- Add the tomato paste, spices, and flour, and cook for 1 minute, stirring constantly.
- Gradually stir in the remaining 1 cup (240 ml) of vegetable stock. Add the black beans and rehydrated TVP, then 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), then spread the mash on top. Optionally, use a fork to create lines on the surface of the mash. You can also use one large oven-safe tray if preferred.
- Bake for 35 minutes. Enjoy!
