Craving comfort food that aligns with your health goals? This healthy chicken pot pie recipe delivers all the creamy, savory goodness of the classic dish, but with a lighter, more nutritious twist. We’ll guide you through creating a delicious and healthy chicken pot pie that doesn’t compromise on flavor.
Why Make a Healthy Chicken Pot Pie?
Traditional chicken pot pie is often loaded with butter, heavy cream, and a pastry crust that can be high in unhealthy fats and calories. This recipe swaps out those less desirable elements for healthier alternatives. Consequently, you can enjoy a hearty and flavorful meal that supports your well-being.
Benefits of a Healthier Version
- Reduced Fat: Using olive oil and less butter significantly lowers the fat content.
- More Vegetables: Packed with a variety of fresh vegetables, this pot pie is rich in vitamins and minerals.
- Lean Protein: Chicken breast provides a great source of lean protein, essential for muscle building and satiety.
- Wholesome Crust: Opting for a whole wheat or almond flour crust adds fiber and nutrients.
Key Ingredients for a Healthy Chicken Pot Pie
The secret to a delicious and healthy chicken pot pie lies in the quality and combination of ingredients. Let’s explore the key components.
- Chicken: 1.5 lbs boneless, skinless chicken breasts, cooked and shredded
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup chopped onion
- 1 cup frozen peas
- 1 cup frozen corn
- 1 cup sliced mushrooms
- Broth: 4 cups low-sodium chicken broth
- Milk: 1 cup unsweetened almond milk (or other milk alternative)
- Flour: 1/4 cup whole wheat flour (or gluten-free alternative)
- Olive Oil: 2 tablespoons
- Butter: 2 tablespoons unsalted butter
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1 box (14.1 oz) refrigerated pie crust (or homemade whole wheat crust)
- Alternatively, use a cauliflower mash topping.
Step-by-Step Recipe: Creating Your Healthy Chicken Pot Pie
Follow these simple steps to create a comforting and nutritious healthy chicken pot pie.
1. Prepare the Chicken
Firstly, cook the chicken breasts using your preferred method: baking, poaching, or grilling. Once cooked, shred the chicken into bite-sized pieces and set aside.
2. Sauté the Vegetables
Heat olive oil and butter in a large pot or Dutch oven over medium heat. Add the diced carrots, celery, and onion. Sauté until the vegetables are softened, about 5-7 minutes.
3. Add Mushrooms and Seasoning
Add the sliced mushrooms to the pot and cook for another 3-5 minutes, until they release their moisture and soften. Stir in the dried thyme, dried rosemary, salt, pepper, and garlic powder. Cook for an additional minute to allow the spices to bloom.
4. Create the Sauce
Sprinkle the flour over the vegetables and stir to coat. Cook for 1-2 minutes to cook out the raw flour taste. Gradually whisk in the low-sodium chicken broth, ensuring there are no lumps. Bring the mixture to a simmer, stirring occasionally.
5. Thicken the Sauce
Reduce the heat to low and simmer for 5-10 minutes, or until the sauce has thickened to your desired consistency. Stir in the almond milk (or milk alternative) and heat through.
6. Combine Ingredients
Add the shredded chicken, frozen peas, and frozen corn to the pot. Stir to combine all ingredients and ensure everything is heated through.
7. Prepare the Crust
Preheat your oven to 375°F (190°C). If using a refrigerated pie crust, unroll it and place it over the pot pie filling in a baking dish or individual ramekins. Cut slits in the crust to allow steam to escape. Alternatively, if using cauliflower mash, spread it evenly over the filling.
8. Bake the Pot Pie
Bake for 20-25 minutes, or until the crust is golden brown and the filling is bubbly. If the crust starts to brown too quickly, cover it loosely with foil.
9. Cool and Serve
Remove the pot pie from the oven and let it cool for a few minutes before serving. This allows the filling to set slightly and prevents burning your mouth. Enjoy your delicious and healthy chicken pot pie!
Tips for a Perfect Healthy Chicken Pot Pie
Here are some helpful tips to ensure your healthy chicken pot pie turns out perfectly every time.
- Use Fresh Herbs: Fresh thyme and rosemary will elevate the flavor of your pot pie. Consider using about 1 tablespoon of each, finely chopped.
- Pre-Cook Vegetables: Sautéing the vegetables before adding them to the sauce ensures they are tender and flavorful.
- Control the Sodium: Use low-sodium chicken broth and taste as you go to avoid over-salting.
- Customize Your Vegetables: Feel free to add other vegetables like potatoes, green beans, or spinach.
- Make it Gluten-Free: Use a gluten-free pie crust or a cauliflower mash topping to make this recipe gluten-free.
- Ensure Chicken is Cooked: Ensure that the chicken is cooked to an internal temperature of 165°F (74°C) before shredding it into the pot pie.
- Evenly Distribute Topping: Regardless of whether you opt for a traditional crust or a cauliflower mash topping, make sure that it is distributed evenly over the top of the pot pie.
Healthy Swaps and Substitutions
Customize your healthy chicken pot pie to fit your dietary needs and preferences with these simple swaps.
- Crust Options: Use whole wheat pie crust, almond flour crust, or cauliflower mash for a lower-carb option.
- Dairy-Free: Substitute almond milk with coconut milk or oat milk for a dairy-free version.
- Vegetarian: Replace the chicken with chickpeas or lentils for a vegetarian pot pie.
- Oil Alternatives: Avocado oil or coconut oil can be used instead of olive oil.
Serving Suggestions
Serve your healthy chicken pot pie with a side salad or some steamed greens for a complete and balanced meal. These simple additions enhance the dish.
- Side Salad: A light green salad with a vinaigrette dressing complements the richness of the pot pie.
- Steamed Greens: Steamed broccoli, spinach, or kale add extra nutrients and fiber.
- Roasted Vegetables: Roasted Brussels sprouts or asparagus make a delicious and healthy side dish.
Make-Ahead and Storage Instructions
Planning ahead? This healthy chicken pot pie can be made in advance and stored for later.
- Make-Ahead: Prepare the filling ahead of time and store it in the refrigerator for up to 2 days. Assemble and bake just before serving.
- Refrigerate: Leftover pot pie can be stored in the refrigerator for up to 3 days. Reheat in the oven or microwave.
- Freeze: For longer storage, freeze the pot pie before baking. Wrap it tightly in plastic wrap and foil. Bake from frozen, adding about 15-20 minutes to the baking time.
Nutritional Information
Here’s a general overview of the nutritional content per serving of this healthy chicken pot pie. Keep in mind that values may vary based on specific ingredients and portion sizes.
| Nutrient | Amount per Serving |
|---|---|
| Calories | Approximately 350-450 |
| Protein | 30-40g |
| Fat | 15-25g |
| Carbohydrates | 30-40g |
| Fiber | 5-8g |
The History of Chicken Pot Pie
Chicken pot pie has a rich history, dating back to ancient Greece. The concept of encasing meat and vegetables in pastry has evolved over centuries. In the United States, chicken pot pie became a popular comfort food, particularly during the colonial era. Consequently, it remains a beloved dish today.
Variations Around the World
- United Kingdom: Similar to a stew with a pastry lid.
- Australia: Often features beef or lamb instead of chicken.
- France: Known as “pâté chaud,” a savory pie with various fillings.
How to make chicken pie healthy?
To make chicken pie healthy, use lean chicken breast, load up on vegetables, opt for a whole wheat or cauliflower crust, and use low-sodium broth. Additionally, reduce the amount of butter and cream, substituting with olive oil and almond milk.
Is Marie Callender’s pot pie healthy?
Marie Callender’s pot pies are generally high in calories, fat, and sodium. Therefore, they are not typically considered a healthy option. Making your own pot pie allows you to control the ingredients and nutritional value.
What is a healthy pie topping?
A healthy pie topping can include a whole wheat crust, an almond flour crust, or even a cauliflower mash. These alternatives reduce the amount of refined flour and unhealthy fats. Additionally, consider a lattice crust to reduce the overall amount of crust.
What vegetables are good in chicken pot pie?
Carrots, celery, onions, peas, corn, and mushrooms are all excellent choices for chicken pot pie. Other great additions include potatoes, green beans, spinach, and bell peppers. These vegetables add nutrients, flavor, and texture to your pot pie.
Enjoy Your Healthy Chicken Pot Pie!
This healthy chicken pot pie recipe is a testament to the fact that you can enjoy your favorite comfort foods while still maintaining a healthy lifestyle. So, gather your ingredients, follow the steps, and savor every bite of this delicious and nutritious meal!
The best part about this recipe is how adaptable it is. Feel free to experiment with different vegetables, crust options, and milk alternatives to create a healthy chicken pot pie that perfectly suits your tastes and dietary needs. With a little creativity, you can transform this classic comfort food into a personalized and nutritious masterpiece. If you like chicken recipes, you might want to check out this fried chicken recipe as well: chicken tenders and fries.
Healthy Chicken Pot Pie
Equipment
- Large Pot or Dutch Oven
- Baking Dish or Ramekins
Ingredients
Filling
- 1.5 lbs boneless, skinless chicken breasts cooked and shredded
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup chopped onion
- 1 cup frozen peas
- 1 cup frozen corn
- 1 cup sliced mushrooms
- 4 cups low-sodium chicken broth
- 1 cup unsweetened almond milk or other milk alternative
- 1/4 cup whole wheat flour or gluten-free alternative
- 2 tablespoons olive oil
- 2 tablespoons unsalted butter
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
Crust
- 1 box (14.1 oz) refrigerated pie crust or homemade whole wheat crust, or cauliflower mash
Instructions
- Firstly, cook the chicken breasts using your preferred method: baking, poaching, or grilling. Once cooked, shred the chicken into bite-sized pieces and set aside.
- Heat olive oil and butter in a large pot or Dutch oven over medium heat. Add the diced carrots, celery, and onion. Sauté until the vegetables are softened, about 5-7 minutes.
- Add the sliced mushrooms to the pot and cook for another 3-5 minutes, until they release their moisture and soften. Stir in the dried thyme, dried rosemary, salt, pepper, and garlic powder. Cook for an additional minute to allow the spices to bloom.
- Sprinkle the flour over the vegetables and stir to coat. Cook for 1-2 minutes to cook out the raw flour taste. Gradually whisk in the low-sodium chicken broth, ensuring there are no lumps. Bring the mixture to a simmer, stirring occasionally.
- Reduce the heat to low and simmer for 5-10 minutes, or until the sauce has thickened to your desired consistency. Stir in the almond milk (or milk alternative) and heat through.
- Add the shredded chicken, frozen peas, and frozen corn to the pot. Stir to combine all ingredients and ensure everything is heated through.
- Preheat your oven to 375°F (190°C). If using a refrigerated pie crust, unroll it and place it over the pot pie filling in a baking dish or individual ramekins. Cut slits in the crust to allow steam to escape. Alternatively, if using cauliflower mash, spread it evenly over the filling.
- Bake for 20-25 minutes, or until the crust is golden brown and the filling is bubbly. If the crust starts to brown too quickly, cover it loosely with foil.
- Remove the pot pie from the oven and let it cool for a few minutes before serving. This allows the filling to set slightly and prevents burning your mouth. Enjoy your delicious and healthy chicken pot pie!