POP Nutrition | Upside down Buffalo Sheppard Pie

Hi guys,

With days growing shorter and the wind getting colder IMG_1565there is nothing better then home-style cooking. Here is my take on everyone’s comfort food favorite (Shepard Pie) – Upside down Buffalo Sheppard Pie. I think we try to get it lean protein from chicken and fish but overlook a great tasty protein power house like buffalo meat which is high in iron (helps with beating fatigue) and vitamin B-12 (reducing depression). Of course you can use soy milk or nut milks so it is a win win and if you are looking for a low carb option then swap potatoes for zucchini or squash. However, if this is your refuel day then you are in for one protein packed treat 🙂


  • 10 peeled potatoes
  • 2 lb ground buffalo
  • 2 cups goat milk
  • 1/2 cup shredded cheese
  • 1 tbsp. ground flax seeds
  • 1 tbsp. flour
  • 1 tsp. rosemary
  • 1 tsp. red pepper flakes
  • 1/2 cup low-sodium chicken or beef froth
  • 1 tbsp. ground onion flakes
  • 1 tbsp. garlic granules
  • 2 eggs
  • 1/2 cup balsamic vinegar
  • 1 tsp. ground pepper

Cooking Steps:

  1. Preheat the oven to 400F.
  2. In a saucepan combine milk, rosemary, cheese, rosemary, red pepper flakes, garlic granules, onion flakes, 1 egg and bring to a bowl. Then turn down the heat and simmer on low until half of the liquid evaporates and the mixture become thicker.
  3. In a bowl mix the ground buffalo, egg, pepper, and vinegar.
  4. Using a mandoline slicer cut potatoes (1/16 inch) into round circles.
  5. Place them on the bottom of the cast iron pan, pore the hot white cheesy sauce over, spread the ground buffalo meat, and pore broth overall the layers.
  6. Cover with foil, and cook on lower rack for 45 min, then take off the foil and bake for another 20-30 min.
  7. Enjoy!


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