KETO 2.0 PLUS CHICKEN POT PIE
A Keto 2.0 Plus Chicken Pot Pie can taste so good and be considered healthy because it replaces high-carb, processed ingredients with flavorful, nutrient-dense alternatives. The combination of savory herbs, high-quality fats, and hearty ingredients creates a rich and satisfying dish that is still low in carbohydrates.
Why it tastes so good:
Rich and savory flavor:
Traditional pot pie filling is often thickened with a flour-based roux, but keto versions rely on healthy fats and concentrated flavors.
High-quality fats:
Heavy cream, butter, and healthy oils create a creamy, luxurious filling that is more flavorful than milk or processed cream soups.
Intense seasoning:
Recipes often call for powerful herbs and spices like celery seed, poultry seasoning, thyme, and garlic to create a savory, classic pot pie flavor that is not muted by starchy fillers.
Satisfying texture:
Keto recipes successfully replicate the texture of a traditional pot pie without the carb-heavy crust.
Flaky toppings:
Common crust alternatives include a biscuit topping made from almond flour, a biscuit crumble, or a “fathead” dough made from cheese and almond flour.
Thick filling:
Thickeners like xanthan gum create a rich, velvety sauce without the need for flour.
High-quality ingredients:
The focus on fresh, high-quality ingredients, like chicken breast and pasture-raised eggs, elevates the overall taste.
Why it is considered healthy:
A keto chicken pot pie can be a significantly healthier option than its traditional counterpart due to its lower carbohydrate content and more nutrient-dense ingredients.
Satisfying comfort food:
For many, the ability to enjoy a hearty and comforting meal while adhering to dietary goals is a key benefit, making the diet more sustainable.
Higher nutritional value:
More nutrients:
By replacing processed flours and starches with vegetables like cauliflower, onions, and carrots, the dish offers more vitamins and antioxidants.
Healthy fats:
Almond flour and healthy cooking oils provide beneficial fats, while traditional recipes often contain unhealthy trans fats from processed pie crusts.
Lower carbohydrates:
Reduced blood sugar spikes:
The low net carb count prevents the blood sugar spikes that come with eating a traditional, starchy pot pie. For example, some recipes report as few as 3 to 7 net carbs per serving.
Suitable for keto:
This makes it an ideal meal for those following a ketogenic diet.
High in protein:
Lean chicken provides high-quality protein, which promotes muscle repair and keeps you feeling full longer.
Naturally gluten-free:
Using nut-based flours for the topping makes the dish naturally gluten-free.
In Summary:
I personally love Marie Calendar’s Chicken Pot Pies, but have you ever read the ingredient list and the nutrition list. It’ truly scary. There are enough carbs and calories in there for several meals. This recipe cuts all that way back, but tastes amazing.
KETO 2.0 PLUS CHICKEN POT PIE
Equipment
- Sauce Pan
- Oven
Ingredients
- Crust
- 2 cups almond flour
- 6 tablespoons unsalted butter softened
- 1 egg
- 1/4 teaspoon fine pink Himilayan salt or regular salt
- 1/2 cup shredded cheddar cheese
- FILLING:
- 2 Tablespoons unsalted butter
- 1/2 cup diced celery
- 1/2 cup diced onion
- 1 1/2 cups chicken broth I like to use Better Than Bouillon Chicken Base
- 4 ounces cream cheese softened
- 1/4 cup heavy cream
- 1 teaspoon garlic powder
- 1/4 teaspoon poultry seasoning
- optional 1/4 teaspoon celery seed adds depth of flavor
- fine pink Himilayan salt or regular salt to taste about 1 teaspoon
- ground pepper to taste about 1/4 teaspoon
- 1/2 teaspoon xanthum gum
- 2 cups shredded rotisserie chicken
- 2/3 cup frozen peas and carrots
Instructions
- Preheat oven to 375 degrees and spray a 9-inch pie plate with cooking spray.
- For the crust: In a large bowl, mix together the almond flour, 6 tablespoons of softened butter, egg, and salt by hand or with a mixer. Stir in the shredded cheese.
- Divide dough in half and spray four pieces of parchment paper with cooking spray. Place one ball of dough in between two pieces of parchment paper (with the sprayed side on the inside) and roll into a circle the size of a pie plate. Repeat with the other ball of dough with the remaining two pieces of parchment paper. Place sheets of dough in the fridge for about 5-10 minutes.
- Take one sheet of dough and remove top layer of parchment. Flip over onto pie plate and peel off other layer. This doesn’t have to be perfect and you can press the dough to make sure it covers the plate. Bake the bottom layer for 6-8 minutes. Remove from oven.
- While the crust is baking prepare the filling. For the filling, melt 2 tablespoons of butter over medium heat and add the celery and onion. Sautee over medium heat for 5 minutes or until veggies have softened. Add the chicken broth, cream cheese, and heavy cream and heat over medium heat, whisking until smooth. While mixture is combining add the garlic powder, poultry seasoning, celery seed, and salt and pepper to taste.
- Once mixture is combined reduce heat to low and sprinkle xanthum gum over the mixture and whisking in quickly. Keep stirring until mixture thickens. You can add more to thicken or more cream to thin out to your desired thickness.
- Stir in shredded chicken and frozen peas and carrots.
- Pour mixture into the bottom pie crust and top with remaining pie crust pressing the top and bottom crust together. This won’t be perfect. You can crimp the edges if desired.
- Bake for 25-30 minutes or until crust is brown. You may need to cover the edges with a pie shield or foil half way through if they get too brown.
- Let pie cool for 5 minutes before serving.
