Prep Time: 15 minutes | Cook Time: 35 minutes | Total Time: 50 minutes | Servings: 4 | Calories per serving: ~450-500
This protein-packed kumara shepherd's pie (also known as sweet potato cottage pie) is the perfect post-workout meal combining lean chicken mince, nutrient-dense vegetables, and a creamy sweet potato topping. Ideal for athletes, gym-goers, and anyone seeking healthy meal prep ideas for muscle gain and recovery.
Why This High-Protein Shepherd's Pie Recipe Works
Optimal Nutrition for Fitness Goals:
- Balanced macronutrients – High protein from lean chicken mince, complex carbs from kumara (sweet potato), and healthy fats support muscle building and recovery
- Fast glycogen replenishment – Sweet potato topping provides quick-digesting carbohydrates perfect for post-workout nutrition
- Meal prep friendly – Easily scales for batch cooking; freezer-friendly for convenient healthy meals throughout the week
- Whole food ingredients – No processed foods, packed with vitamins A, C, and B-complex from kumara and vegetables
Ingredients for Protein-Rich Kumara Shepherd's Pie (4 Servings)
For the Meat Filling:
- 600g lean chicken mince (can substitute lean beef mince or turkey mince)
- 1 tbsp extra virgin olive oil
- 1 medium onion, finely diced
- 2 cloves fresh garlic, minced
- 1 cup mushrooms, chopped (adds umami and B vitamins)
- 1 medium carrot, diced
- 1 cup frozen peas or corn
- 2 tbsp tomato paste (concentrate)
- 1 cup low-sodium chicken stock or beef broth
- 1 tsp smoked paprika
- 1 tsp dried oregano
- Sea salt and black pepper to taste
- 1 tbsp Worcestershire sauce (optional, for depth of flavor)
For the Kumara (Sweet Potato) Topping:
- 2 large kumara/sweet potatoes (700-800g total), peeled and cubed
- 2 tbsp grass-fed butter or coconut oil
- 2 tbsp Greek yogurt or cream cheese (boosts protein and creaminess)
- 1 scoop unflavored collagen peptides (optional – adds 10g protein plus joint support)
- ½ tsp ground cinnamon (optional – enhances sweet potato flavor)
- Sea salt and pepper to taste
Step-by-Step Instructions
Step 1: Prepare Your Oven Preheat oven to 200°C (400°F) or 180°C fan-forced.
Step 2: Cook the Sweet Potato Place cubed kumara in a pot of salted water. Bring to boil, then simmer 12-15 minutes until fork-tender. Drain thoroughly.
Step 3: Make the Chicken Mince Filling While sweet potatoes cook, heat olive oil in a large skillet over medium-high heat. Sauté diced onion 3-4 minutes until translucent. Add minced garlic, carrot, and mushrooms; cook 2-3 minutes until softened. Add chicken mince and brown completely, breaking apart with a wooden spatula (about 5-6 minutes).
Step 4: Season and Build Flavor Stir in tomato paste, smoked paprika, dried oregano, and Worcestershire sauce. Pour in chicken stock and simmer 6-8 minutes until sauce thickens and reduces. Fold in frozen peas or corn. Taste and adjust seasoning with salt and pepper. Remove from heat.
Step 5: Create the Creamy Kumara Mash Mash cooked sweet potato with butter, Greek yogurt, collagen peptides (if using), cinnamon, salt, and pepper until smooth and creamy. Taste and adjust seasoning as needed.
Step 6: Assemble the Shepherd's Pie Transfer meat filling to a 20x20cm (8x8 inch) baking dish. Spread kumara mash evenly over the meat layer. Use a fork to create ridges and texture – this helps create golden, crispy edges during baking.
Step 7: Bake Until Golden Bake 18-22 minutes until topping is lightly golden and edges are bubbling. For extra color and crispy top, place under the grill (broiler) for 1-2 minutes – watch carefully to prevent burning.
Step 8: Rest and Serve Allow shepherd's pie to rest 5 minutes before slicing into 4 equal portions. This helps it set and makes serving easier.
Recipe Variations and Meal Prep Tips
For Bulking/Higher Calories: Mix 2 tbsp heavy cream or extra butter into the mash. Top with shredded cheese before baking for added calories and protein.
Vegetable Swaps: Use mashed pumpkin, regular white potato, or cauliflower mash instead of kumara for different nutrient profiles.
Vegan Shepherd's Pie Option: Replace chicken mince with cooked lentils and extra mushrooms. Use vegan butter and coconut yogurt for the topping.
Meal Prep Instructions: Divide into 4 airtight containers. Stores 4 days refrigerated or freeze individual portions up to 3 months. Reheat in microwave or oven until heated through.
