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The Legion's Protein Packed Shephard's Pie

Pub-Style High Protein Shepherd's Pie

Is your inner warrior hungry for a hearty, protein-packed meal fit for the Legion? This Wicked Gains Shepherd's Pie delivers savory pub food flavors fueled by lean ground beef, fresh veggies and fluffy thyme-kissed mashed potatoes all baked under a crispy layer of aged white cheddar. Consider this nourishing dish the ultimate meal prep recipe to keep those hard-training gains rolling all week long!

A Shephard's Pie with missing scoop

The Rundown

This hearty Shepherd’s Pie starts by sweating down a savory base of carrot, celery and onion. Garlicky beef and rich tomato paste join next for the protein centerpiece. Stock concentrates add an extra punch of savory flavor as the filling simmers.


We crown the full pan with ultra-smooth mashed potatoes made rich from sour cream and fragrant with fresh thyme. Aged cheddar provides the crowning touch, broiled to golden brown bubbly perfection.


This king-worthy dish offers old-world comfort with a modern macro-friendly nutrition profile. Each serving lands over 35g protein to promote muscle recovery after even the most grueling Legion workouts.


Let’s get cooking, warriors!


Ingredients

  • 16oz potatoes

  • 3oz carrot

  • 2.5oz celery

  • 1 onion

  • 1/4oz thyme

  • 1/4oz parsley

  • 1 ½ Tbsp Sour Cream

  • 1tsp Garlic Powder

  • 1 Tomato Paste

  • 10oz Ground Beef

  • 1Tbsp Flour

  • 2 Beef Stock Concentrates

  • ½ Cup White Cheddar Cheese

  • Kosher salt

  • Black pepper

  • 1 Tbsp Cooking oil

  • 2 Tbsp Butter

Bust Out

  • Peeler

  • Potato Masher

  • Medium Pot

  • Medium Pan

  • Strainer

Cooking Instructions

  1. Prep all produce, boil and mash potatoes

  2. Build filling base with carrot, celery, onion

  3. Brown ground beef, stir in tomato paste and flour

  4. Add stock concentrates and parsley, season to taste

  5. Top with mashed potatoes and white cheddar

  6. Broil until crispy and golden brown

Get the full step-by-step guidance below for victory over hunger! This Shepherd’s Pie will leave you energized and ready for combat. Now who’s ready to eat like a warrior?


TIME TO COOK

Prep

  • Heat broiler to high. Wash and dry produce

  • Dice potatoes into ½ inch pieces. Trim, peel, and halve carrot lengthwise; slice crosswise into 1/4th inch-thick half-moons. Finely dice celery. Halve, peel, and finely chop onion. Strip thyme leaves from stems; roughly chop leaves. Roughly chop parsley


Make Mashed Potatoes

  • Place potatoes in a medium pot with enough salted water to cover by 2 inches. Bring to a boil and cook until tender, 15-20 minutes

  • Drain and return potatoes to pot. Mash with sour cream, 2Tbsp butter, and 1 tsp chopped thyme until smooth and creamy, adding splashes of water as needed. Season generously with salt and pepper

  • Keep covered off heat until Step 6


Start Filling

  • While potatoes cook, heat a drizzle of oil in a medium (preferably ovenproof, I prefer to use my cast iron skillet) pan over medium-high heat. Add carrot; season with salt and pepper. Cook, stirring until slightly softened, 2-3 minutes 

  • Add celery, onion, and a large drizzle of oil; season with salt and pepper. Cook, stirring, until veggies are just tender, 5-7 minutes. TIP: If veggies begin to brown too quickly, add a splash of water

  • Stir in garlic powder and 2 tsp chopped thyme; cook until fragrant. 30 seconds


Cook Beef

  • Add beef to the pan with veggies and season with salt and pepper. Cook, breaking up meat into pieces, until browned and cooked through, 4-6 minutes

  • Add tomato paste and flour; cook, stirring, until thoroughly combined, 1 minute


Finish Filling

  • Gradually pour ½ cup water into the pan with beef mixture. Stir in stock concentrate and bring to a boil. Cook until mixture is very thick, 1-2 minutes. Turn off heat

  • Stir in half the parsley. Taste and season with salt and pepper.

  • PRO TIP: If your pan isn’t ovenproof, transfer the mixture now to a baking dish. 


Finish & Serve 

  • Top beef filling with an even layer of mashed potatoes, leaving a gap around the edge of the pan. Evenly sprinkle with cheddar. 

  • Broil until browned, 3-4 minutes. TIP: watch carefully to avoid burning

  • Sprinkle with remaining parsley and serve directly from pan 


Say goodbye to boring diet food! This craveable Shepherd’s Pie can fuel your inner beast. Be sure to load up those Tupperware for easy reheating when attacks from hunger strike.

 
 
 

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