Low-carb Chicken Pot Pies

Jul 28, 2020

Low-carb Chicken Pot Pies

Ever heard of a “robin” pot pie? While chicken is clearly the modern filling of choice, settlers first brought the recipe over in the 19th century and often used robin meat as the birds were quite common on the east coast.

These bite-sized pot pies have their own innovative twist; crusts made of riced cauliflower to help keep this classic bariatric-friendly!


For the cauliflower cups:

  • Cooking spray
  • 2 small heads (or 1 large head) of cauliflower, riced and steamed
  • 1/2 c. freshly grated Parmesan
  • 3 large eggs, lightly beaten
  • Kosher salt
  • Freshly ground black pepper

For the filling:

  • 2 tbsp. butter
  • 1 medium carrot, peeled and diced
  • 1 celery stalk, diced
  • 1/2 medium onion, chopped
  • 2 cloves garlic, minced
  • Kosher salt
  • Freshly ground black pepper
  • 2 tbsp. all-purpose flour
  • 1 c. low-sodium chicken broth
  • 1 c. heavy cream
  • 1 1/2 c. cooked and cubed chicken
  • 1/2 c. frozen corn
  • 1/2 c. frozen peas
  • Freshly chopped parsley, for garnish


  1. Preheat oven to 375° and grease a 12-cup muffin tin with cooking spray. In a large bowl, stir to combine cauliflower rice, Parmesan, and eggs, and season with salt and pepper.
  2. Distribute mixture evenly between muffin tins cups and use your fingers to press mixture into sides and bottom of each cup to form a crust. Bake 15 to 17 minutes or until crusts appear to be dried out and slightly golden.
  3. Meanwhile, in a large skillet over medium heat, melt butter. Add carrots, celery, onion, and garlic and season with salt and pepper. Cook until softened, 3 minutes, then stir in flour and cook 1 minute more.
  4. Stir in broth and heavy cream and bring to a boil, then reduce heat and simmer, stirring occasionally, until thickened, about 3 minutes. Remove from heat and stir in chicken, corn, and peas.
  5. Divide chicken mixture evenly between baked crusts and bake until warmed through, 8 to 10 minutes more. Garnish with parsley and serve hot.


Serves 12.

Nutritional Analysis Per Serving
Calories 159
Total Fat 10.3 g
Carbohydrates 5.9 g
Protein 11.2 g


This recipe comes courtesy of Delish.


University Bariatrics