• +1 (424) 277-0928
  • Contact

    Let's Keep In Touch!X

    232 California St.
    El Segundo, CA 90245


    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.


Paleo Pumpkin Shepherd’s Pie

By Marcus | In Recipes | on November 6, 2013

In preparing for today’s post, I looked through the recent offerings and realized I haven’t posted a new recipe in over a year! My apologies, Intrepids, since I know many of you enjoy trying some of the dishes I write about. To be honest, I find the summer months are terrible for cooking. The last thing I want to do is have my oven belching out even more heat to my apartment!

Now that the cooler fall season is upon us, my creative impulses in the kitchen have ramped back up. Also with the cool weather, nothing hits the spot like some good ol’ comfort food. With that in mind, today’s recipe is based on a comfort food classic — shepherd’s pie.

I found this recipe over on EliteFTS and only modified it slightly to make it compliant to our Good Food Standards. What really drew me in was the use of pumpkin and coconut milk, as the author said she originally tried sweet potato, but found it to be a little too sweet. She said the pumpkin helps balance the dish out more and I really liked the final results.


  • 10 stalks celery, chopped
  • 10 peeled carrots, chopped
  • 1 large yellow or white onion, chopped
  • 2 lbs grass-fed ground beef
  • 1 can coconut milk (full-fat only, not the “light” versions)
  • 2 cans pumpkin puree (do not use pumpkin pie filling, as those have added sugars)
  • garlic salt


  1. Wash and chop the veggies, making sure to have pretty big chunks. You want them to retain some of their crispness during cooking.
  2. Set your oven to 350F.
  3. Cook the ground beef until it’s about medium-well (some pink should be visible).
  4. Pour the coconut milk into a separate saucepan while the beef is cooking, bring to a boil, then reduce to a simmer. Stir often to prevent scorching.
  5. Drain the beef very well.
  6. Season the ground beef liberally with the garlic salt. (You can afford to be a little heavy-handed, as the other ingredients will help even out the salt content.)
  7. Once the coconut milk reduces and thickens to the consistency of paste, remove from heat.
  8. Add the veggies to the beef, cover and let the mixture cook for about five minutes.
  9. Remove the mixture from heat and stir your thickened coconut milk into the beef and veggies.
  10. Pour out the mixture into a 9×13 baking dish evenly.
  11. Drop globs of the pumpkin puree onto the beef and smooth out into an even top layer.
  12. Put baking dish into the oven at 350F for 15 minutes.
  13. After the 15 minutes is up, put the dish under the broiler for 5 minutes, which will crisp up the top.
  14. Let cool slightly and serve!

WOD 11.06.13

Back Squat 3×5 or Wendler

400m Run
21 Toes to Bar
9 Wall Ball Shots
400m Run
15 Toes to Bar
15 Wall Ball Shots
400m Run
9 Toes to Bar
21 Wall Ball Shots

3 Comments to "Paleo Pumpkin Shepherd’s Pie"

  • Tom D. says:

    November 6, 2013 at 7:40 AM -

    Heresy, messing with pumpkin pie.

  • Amanda says:

    November 6, 2013 at 8:30 AM -

    OMG! That looks gooooooooooooooood. Now, I’m hungry. I grew up with Shephard’s Pie, I can’t wait to try this.

  • Katie M says:

    November 12, 2013 at 7:08 PM -

    This was awesome, Marcus! Thanks!

Copyright @ Intrepid Athletics 2009-2016. All rights reserved.