Shepherd's pie (vegetarian)
Also called: Shepherd's pie (vegetarian), veg shepherds pie, vegetarian shepherd's pie, vegetarian shepherds pie, veg shepherd pie, vegetarian cottage pie, veg cottage pie, vegetarian shepherd pie, veg shepherds' pie
Vegetarian shepherd’s pie is that cozy, all-in-one comfort bowl you’d happily dig into on a rainy evening or at dinner after a long day. Soft mashed potato on top, a spiced peas-and-paneer filling underneath — it’s like a little fusion of hostel-style comfort and proper home-style warmth.
Per 1 bowl (220g)
Nutrition Facts
| Nutrient | Per bowl (220g) | Per 100g |
|---|---|---|
| Calories | 298.3 kcal | 135.6 kcal |
| Protein | 11g | 5g |
| Carbohydrates | 26.4g | 12g |
| Fat | 16.1g | 7.3g |
| Fiber | 4.8g | 2.2g |
| Sugar | 6.2g | 2.8g |
| Micronutrients (per 100g) | ||
| Sodium | 118.2 mg | |
| Calcium | 85.59 mg | |
| Iron | 0.76 mg | |
| Vitamin C | 51.68 mg | |
| Folate | 90.43 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This pie brings a decent mix of fiber from peas and potatoes, with 4.8g fiber per bowl, so it can support smoother digestion and keep you full for longer. The peas also add folate, while the paneer and milk give it some protein and calcium, which make the meal more balanced than plain mashed potato. One thing to note: the butter and added salt push up the fat and sodium a bit, so it sits heavier if you have a sensitive stomach. A nice gut-friendly tweak is to serve it with a side of lightly sautéed veggies or a fresh salad to add more roughage and balance the richness.
Frequently Asked Questions
Is vegetarian shepherd’s pie healthy?
Yes, it can be a pretty balanced comfort meal. One bowl gives about 298 kcal, 11g protein, 26.4g carbs, and 4.8g fiber, so it’s filling without being too heavy.
How many calories are in 1 bowl of vegetarian shepherd’s pie?
One serving of 220g has about 298.3 kcal. It also gives 11g protein and 16.1g fat, mainly from paneer, butter, and milk.
Can diabetics eat vegetarian shepherd’s pie?
It can fit, but portion matters because one bowl has 26.4g carbs, mostly from potato and peas. Pairing it with salad or extra veggies can help slow the meal down and make it more balanced.
Is vegetarian shepherd’s pie good for weight loss?
It can work as an occasional meal because it is filling and has 11g protein plus 4.8g fiber. But since it also has 16.1g fat and is potato-based, keeping the portion to 1 bowl is the smarter move.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.