Recipe: Healthy BBQ Shepherd’s Pie


Prep time: 45 minutes
Cook time: 20 minutes

Ingredients for at least 5 servings:

  • Topping
    • 3 medium sweet potatoes
    • 1/4 cup 2% Greek yogurt
    • 1 tsp cinnamon*
  • Filling
    • 1.5 lb extra lean turkey
    • 2/3 cup red onion
    • 2 Roma tomatoes (diced)
    • 1 tsp minced garlic
    • 1 can (15oz) low sodium black beans (drained)
    • 1 cup frozen peas
    • 1 cup frozen corn
    • 1 cup shredded carrots
  • Condiments & seasonings:
    • 1 cup low sodium natural BBQ sauce
    • 1/8 cup Dijon mustard
    • 1 tbsp smoked paprika
    • 1.5 tsp chili powder
    • 1 tsp cayenne*
    • Sea salt & pepper to taste
  • Garnish
    • Freshly chopped green onions
    • 5/8 cup (1/8 cup each serving) reduced fat cheddar cheese*


* – denotes an optional ingredient



  1. Set oven to 420F.
  2. Rinse the sweet potatoes and place them in a large pot and add water until they are completely covered.
  3. Boil the sweet potatoes for about 25 minutes or until they are soft and can be pierced with a fork.
  4. Allow them to slightly cool, then chop the ends off the sweet potato and peel the skin off. Chop the flesh into pieces and place them in bowl.
  5. Add Greek yogurt to the bowl and mash with a potato masher or mix using a hand blender/mixer. I recommend using a hand mixer if you have one so that the potatoes are whipped and fluffy. Set aside.
  6. Set a nonstick skillet on medium high heat, spray with coconut oil and sauté red onions with garlic. Cook until the red onions turn brown and translucent.
  7. Toss in lean ground turkey and chop and stir with a wooden spatula.
  8. Add the seasonings (except for the BBQ sauce and Dijon) and continue to stir.
  9. Then, add diced tomatoes and black beans. Stir quickly to ensure it is all mixed together. Then add frozen vegetables and carrots. Stir.
  10. Reduce heat to medium and pour in the BBQ sauce and Dijon mustard. Stir thoroughly, ensuring that the sauce is evenly spread throughout the mixture.
  11. Add the mixture to individual baking tins or a large casserole dish. Then, top with the whipped sweet potatoes. If you would like to add cheese, then evenly spread the cheese over each individual casserole or the large baking dish.
  12. Bake in the oven for 20 minutes. Once it has finished baking, garnish with freshly chopped green onions.
  13. Devour and watch your muscles to grow.


Approximate macros for 1 of 5 servings without cheddar cheese:
413 calories, 41g protein, 53g carbohydrates, 4g fat, 9g fiber, 17g sugar

By Fit Men Cook

HERO Elite Waitlist

Enter your information below and we will notify you when we are open for registration. 

Awesome! Be sure to check your email for additional information!

Where Should We Send Your Free 30-Day Nutrition Plan?

Created Specifically for a Firefighter's Schedule

Awesome, check our inbox!

5 Step Video Series for Elite Firefighter Health and Wellness

Enter your info below to get instant access or check your inbox!

You have Successfully Subscribed!

Where should we send your FREE workout from our HERO Training Program?

Plus great tips and tricks from the world of firefighter fitness

Awesome, be sure to check your email! Be sure to check out our FREE FB Group - Fat2FitFD

Sign Up Below and We Will Send You An Application!

Looking forward to seeing what we can do for your department

Awesome! Fill out our simple application and we will get back to you!

Where Should We Send It?

Enter your information below and I will send you an email expaining the HERO Elite program in detail... Plus a sample workout!

Awesome, Check Your Email! Remember to look in promotions or spam if it doesn't show up.

Where Should We Send Your Free Nutrition Template?

Plus training on how to use it


Sign up for our FREE Daily Workout Program

Get instant access to HERO Basic

Awesome! Workouts are posted every Monday so keep your eyes open!

Let's Connect!

As soon as you sign up, you will recieve an email with instructions on how we can connect and schedule your free session!

Awesome, check your email! I am excited for you!

Sign Up For Our Waiting List

We are in the process of getting all our ducks in a row. Sign up below to get notified when we are open for registration 

Awesome! Keep your eyes open for any info from us. Until then... stay motivated and best of luck to you and your crew!

HERO Nutrition Course

Get Instant Access to our FREE HERO Video Nutrition Course + Our Printable Nutritonal Cheet Sheet

You have Successfully Subscribed!

Join the Waiting List


Thank you for your interest in HERO Elite! We will let you know when enrollment for members will open again! In the meantime, sign up for the waitlist and we will send instructions on how to activate your FREE trial on our training app!


Join the VIP List to be Notified When We Launch Our First Video

You have Successfully Subscribed!

Where Should We Send Your FREE Nutrition Guide

You have Successfully Subscribed!

Join our VIP Wait List

Enter your information below to be placed on or wait list and recieve additional information 

Awesome! You have been placed on our wait list. Be sure to check your email for additional information.

Where Can We Send The Details ForOur FREE 5-Day Challenge?

You have Successfully Subscribed!

Get The Entire First Week of HERO Ignite for Free

Sign up below and we will send you the entire first week of HERO Ignite via emial. 

You have Successfully Subscribed!