Instant Pot Sweet Potato Shepherd's Pie (Paleo, Whole30)

Ingredients

• 240 ml (1 cup; 360 ml / 1½ cups for an 8-quart Instant Pot)cold water
• 907 g (2 pounds)sweet potatoes, peeled and cut into large 5 cm (2-inch) pieces
• 120 ml (½ cup)unsweetened almond milk or full-fat coconut milk
• 57 g (¼ cup)ghee, or butter if not following Paleo or Whole30
• ¼ teaspoonground nutmeg
• 454 g (1 pound)ground beef
• 128 g (1 cup)carrots, finely chopped
• 125 g (1 cup)frozen green beans, chopped into small pieces
• ½ mediumsweet onion, finely chopped
• 2 clovesgarlic, minced
• 1 teaspoonsalt
• ½ teaspoonground black pepper
• ½ teaspoondried oregano
• ¼ teaspoondried thyme

Instructions

1. 1

   Pressure cook potatoes

   Pour 240 ml (1 cup) of water into a 6-quart Instant Pot, or use 360 ml (1½ cups) for an 8-quart model or comparable electric pressure cooker. Set the trivet inside and arrange the sweet potato pieces on it. Close the lid, set the pressure valve to sealing, and cook on Pressure Cook or Manual for 8 minutes.

2. 2

   Release and drain

   When the cooking cycle ends, quick-release the pressure. Open the lid and carefully move the sweet potatoes to a large bowl; cover with a lid or plate and set aside. Pour the water out of the inner pot and dry the pot thoroughly with a paper towel.

3. 3

   Cook the filling

   Return the inner pot to the Instant Pot and select Sauté. Once the display reads Hot, add the beef, carrots, green beans, onion and garlic. Break the beef into smaller pieces with a plastic spoon or spatula and sauté the mixture for 12 minutes, stirring frequently, or until the carrots are tender.

4. 4

   Mash the topping

   While the filling cooks, add the almond or coconut milk, ghee or butter, and nutmeg to the sweet potatoes. Mash until smooth, then cover the bowl again and set it aside.

5. 5

   Season the filling

   When the filling has finished cooking, press Cancel. Using hot pads, carefully remove the inner pot and set it on a heatproof surface. Add the salt, pepper, oregano and thyme, then stir thoroughly.

6. 6

   Assemble and grill

   Preheat the grill with the oven rack in its highest position. While it heats, use a slotted spoon to transfer the filling to a casserole dish, such as an 20 × 28 cm (8 × 11-inch) glass dish, and spread it evenly. Spoon the mashed sweet potatoes over the filling and smooth them out with a spatula. Grill for 5 minutes, watching closely to prevent burning. Take it out when the topping is slightly crusted and the filling juices are bubbling.

What is shepherd’s pie?

Shepherd’s pie is an English comfort-food dish traditionally made with a savoury minced-meat filling and a potato topping. This version swaps the usual white potatoes for sweet potatoes and uses an Instant Pot to cook the potatoes and filling before a brief finish under the grill.

The sweet topping brings a gentle sweetness to the seasoned beef and vegetables. It works well here because the mash stays soft underneath while the top becomes lightly crusted.

Nutrition and macros by portion

The nutrition label shows one serving as written: 235 calories, 15g protein, 26g carbs, 8g fat.

Sweet potatoes provide most of the carbohydrates, while the beef contributes much of the protein and some of the fat. Ghee or butter and full-fat coconut milk add further fat; serve a portion with extra non-starchy vegetables or salad to balance the plate.

The sweet potato topping

Even pieces: cut the potatoes into large pieces of roughly 5 cm so they cook evenly under pressure. Set them on the trivet rather than directly in the water.

Smooth mash: mash the cooked potatoes with the milk, ghee or butter, and nutmeg while they are warm. Almond milk keeps the topping lighter in flavour, while full-fat coconut milk gives it a richer note.

Building the filling

Small vegetables: finely chopping the carrots and onion helps them become tender during the 12-minute sauté. Cut the green beans into small pieces too, so they sit neatly in each spoonful.

Break up the beef: stir and crumble the mince as it cooks, rather than leaving it in large clumps. The recipe relies on the carrots becoming tender before the filling is seasoned and assembled.

From pressure cooker to casserole

Dry the pot: after pressure-cooking the potatoes, empty the water and dry the inner pot before sautéing the filling. This prepares the pot for the next stage.

Handle with care: the inner pot will be hot when you remove it. Use hot pads and set it on a heatproof surface before adding the herbs and seasonings.

Getting the finish right

Even layers: spread the filling over the base of the casserole dish, then smooth the mash across the top. A consistent layer helps the topping brown evenly under the grill.

Watch the grill: the final 5 minutes can brown the topping quickly, so keep an eye on it. Look for a lightly crusted surface and bubbling juices in the filling.

Serving the pie

This pie is substantial enough to serve on its own, but a crisp green salad or extra green vegetables make a fresh contrast to the soft topping and savoury filling. Let it stand briefly after grilling so the layers are easier to serve.

A note on the ingredient choices

The recipe uses sweet onion and garlic alongside green beans and carrots for its vegetable base. It is not a low-FODMAP recipe, as noted by the original publisher.

For the stated Paleo and Whole30 approach, choose ghee and an unsweetened milk option that fits those requirements. The recipe also offers butter as an alternative for those not following those approaches.

Recipe notes & tips

• Cut the sweet potatoes into evenly sized pieces so they cook at the same rate.
• Use the 360 ml (1½ cups) water amount if cooking in an 8-quart Instant Pot.
• Stir and crumble the beef frequently during the sauté so it cooks in smaller pieces.
• Dry the inner pot thoroughly after pressure-cooking the potatoes.
• Keep a close watch on the topping during the 5-minute grill time.

Variations

• Change the milk: use unsweetened almond milk or full-fat coconut milk in the mash.
• Choose the fat: use ghee for a Paleo and Whole30-compatible option, or butter if those requirements do not apply.
• Adjust the herbs: vary the oregano and thyme to suit your preferred savoury flavour.
• Add a side: serve with a green salad or extra green vegetables for contrast.
• Use another dish: transfer the filling and topping to a casserole dish of similar capacity if you do not have an 20 × 28 cm (8 × 11-inch) dish.

Common mistakes to avoid

• Uneven potato pieces: they may cook inconsistently; cut them into similarly sized pieces.
• Skipping the trivet: the potatoes should sit above the water during pressure cooking.
• Leaving water in the pot: it can interfere with the sauté stage; pour it out and dry the inner pot.
• Large clumps of beef: they are harder to distribute through the filling; break the mince up as it cooks.
• Unwatched grilling: the topping can burn quickly; check it closely throughout the 5 minutes.

How to store

Refrigerate leftover pie in a covered container and eat within 3 days. Reheat portions in the microwave or warm the covered casserole in the oven until heated through.

Frequently asked questions