Low-Carb Mini Chicken Pot Pies

Low-Carb Mini Chicken Pot Pies

Fall is right around the corner and I don’t know about you but I crave comfort foods when the temperatures drop and the leaves change color. Typically, comfort food isn’t too healthy though. Not so with these Mini Keto Chicken Pot Pies! These low-carb pies are just as healthy as they are comforting.

We start out by making the filling which is pretty traditional minus the flour typically used to thicken the sauce. I find that the heavy cream gets nice and thick without any sort of thickener as long as you let it simmer for a few minutes. I’ve used frozen vegetables in this recipes since they’re easy and convenient, just make sure you rinse them under some warm water before adding them to the pan so you don’t water the mixture down.

You can also opt to use a rotisserie chicken to make this come together super fast. It would also add a bit more flavor than simple poached chicken.

The crust is super simple, like any keto dough it’s a bit difficult to roll out but as long as you roll it out between two pieces of parchment and use the parchment to flip it onto the top of the pies you’ll be golden!

Preparation time

Hands-on:    35 minutes
Overall:     1 hour

Nutritional values (per serving, ½ pie)

Total Carbs	11.4	grams
Fiber	4.1	grams
Net Carbs	7.3	grams
Protein	24.7	grams
Fat	45.3	grams
of which Saturated	26.2	grams
Energy	560	kcal
Magnesium	38	mg (10% RDA)
Potassium	366	mg (18% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (18%), fat (77%)

Ingredients (makes 4-8 servings) Crust:

• ½ cup butter, melted (113 g/ 4 oz)
• 2 large eggs
• ¾ cup + 1 tablespoon coconut flour (105 g/ 3.7 oz)
• Optional: 1 tbsp psyllium husk (5 g/ 0.2 oz)
• ¼ tsp sea salt
• 1 large egg + 1 tbsp water, for wash

Filling:

• ¼ cup unsalted butter (57 g/ 2 oz)
• ½ large white onion, diced (100 g/ 3.5 oz)
• 3 cloves garlic, minced (15 g/ 0.5 oz)
• 1 tsp minced fresh herbs (sage, rosemary, thyme)
• 1 (10-oz) bag frozen peas/carrots, thawed (284 g)
• ½ cup frozen green beans, thawed (90 g/ 3.2 oz)
• 1 lb cooked chicken, shredded (450 g)
• ½ cup chicken broth (120 ml/ 4 fl oz)
• 1 ½ cups heavy cream (360 ml/ 12 fl oz)
• Salt and pepper, to taste

Note: This recipe will be enough for 8 small, or 4 large servings. A large serving would be ideal if you follow the Intermittent Fasting technique and only eat 1-2 meals per day.

Instructions

1. Preheat the oven to 375 F/ 190 C and place four medium ramekins on a baking sheet. Make the crust by combining the eggs, coconut flour, psyllium husk if using, and salt.
2. Mix until crumbly then pour in the butter. Form into a ball and chill until ready to bake.
3. Chop the onion...
4. ... and mince the garlic and herbs. Melt the butter in a large skillet over medium heat.
5. Add in the onion, garlic, and herbs. Cook until soft and fragrant about 3-4 minutes. Add in the thawed vegetables, ...
6. ... shredded chicken, and broth. Cook until broth has mostly absorbed, about 3 minutes.
7. Pour in the heavy cream and simmer until thick about 5-7 minutes. Season with salt and pepper to taste. Pour the filling into the ramekins.
8. Roll out the dough between two pieces of parchment ¼-inch (½ cm) thick. Cut the dough slightly larger than the ramekin. Using the parchment gently flip onto the filled ramekins. Pinch the sides together and fix any cracks. Repeat until all ramekins are covered. If you have any dough leftover you can make any shapes you desire to fill in any cracks or for decoration.
9. Whisk together an egg and 1 tablespoon of water. Brush over the crusts. Transfer to oven.
   
10. Bake 20 minutes until the crust is golden brown and crisp. Serve immediately.

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