“Chicken pot pie” rolls off the tongue almost as fast as it’s eaten up. This All-American, family-style dinner has it all: slow roasted chicken, a mix of veggies, gravy… and of course that fought-over flakey crust. It’s like a buttery biscuit crowning a warm casserole of comfort.
Unfortunately, when it comes to most commercial preparations, the deliciously addictive flavors of pot pie come with a plethora of harmful ingredients hidden inside the crusty medley. For example, here’s what you’ll find in one of the most popular frozen store-bought brands:
Filling: Water, Chicken Breast Chunks Cooked (Chicken Breast, Water, Soy Protein Product Isolated (Soy Protein Isolated, Food Starch Modified, Starch, Carrageenan, Soy Lecithin ), Salt, Chicken Broth Powder (Maltodextrin, Chicken Broth, Salt, Flavors (Butter Oil, Butter Fat Enzyme Modified, Whey Powder, Milk Non Fat Dry Powder), Yeast Extract Autolyzed, Flavors (Butter Oil, Butter Fat Enzyme Modified, Whey Powder, Milk Non Fat Dry Powder), Carrots, Half and Half, (Milk, Cream), Peas, Contains 22% or less, Celery, Corn Starch Modified, Onions, Chicken Fat Rendered, Salt, Soybeans Oil Partially Hydrogenated, and/or, Soybeans Oil Liquid, Flavors Chicken (Chicken Stock, Chicken Fat, Sugar, Salt, Flavors Butter, (Caramel Color, Chicken Broth, Chicken Broth Powder (Maltodextrin, Chicken Broth, Salt), Riboflavin Vitamin B2, Soybean Oil Partially Hydrogenated, Maltodextrin, Niacin Vitamin B3, Milk Non Fat Dry, Milk Non Fat Dry, Spices, Mono and Diglycerides, Iron, Methylcellulose Gum. Crust: Sugar, Thiamine Mononitrate Vitamin B1, Turmeric, Water, Wheat Flour, Soybeans Oil, Shortening Partially Hydrogenated, Butter Oil, Butter Fat Enzyme Modified, Whey Powder, Milk Non Fat Dry Powder), Flavors (Butter Fat Enzyme Modified, Whey Powder, Milk Non Fat Dry Powder), Butter Oil (Butter Oil, Butter Fat Enzyme Modified, Whey Powder, Milk Non Fat Dry Powder), Folic Acid Vitamin B9.
This ingredient list reads more like a chemistry project… than something you want to consume!
How did we get so far away from real foods and wholesome meals made with whole food ingredients?
The Origin (and Dangers!) of Frozen Chicken Pot Pies
The frozen food craze became popular in the 1950’s when both parents began joining the workforce. For families where Mom also had to work, there was less time for grocery shopping and getting dinner on the table. Frozen meals offered the “perfect” solution to this dilemma.
And while these convenient, go-to options may claim to rival Grandma’s classic original, of course they don’t. If refined flours aren’t reason enough to avoid them, frozen pot pies are laden with genetically modified and hydrogenated soybean oils – inflammatory fats that increase your risk for a range of health complications, including diabetes, heart disease, macular degeneration and even cancer.
Common additives like autolyzed yeast extract and maltodextrin act as excitotoxins that promote over eating and can actually stimulate brain cells to death.
What’s more, consuming the ingredients found in most chicken pot pies will put you on the fat track to fatness. The harmful fats and starchy fillers create the perfect recipe for weight gain and metabolic imbalances.
Paleo Chicken Pot Pie: Making Over the 1950’s Classic
But pot pie lovers, rejoice! You don’t have to give up your beloved comfort food.
Using Wellness Bakeries’ Miracle Mix all-purpose, grain-free flour blend, you can wow your family and get your comfort-food fix with a chicken pot pie that’ll leave you feeling cozy… without the consequences.
With our Paleo Chicken Pot Pie recipe below, you’ll avoid the gluten, grains, soy and other inflammatory ingredients without spending all day in the kitchen. In fact, this flakey crust comes together in just a few minutes! The main show — that juicy, creamy blend of chicken and veggies — is just as easy to prepare. And instead of cream and butter, we use vitamin C rich cauliflower to create the perfect creamy center.
So, let’s get to baking…
Paleo Chicken Pot Pie: The Simple Step by Step
First, gather your ingredients. You’ll need 4 ramekins (8 oz.), 4 cooked chicken drumsticks or 2 breasts (diced), 2 ribs celery (diced), 2 small carrots (diced), 1 small onion (diced), 2 cups cauliflower florets, 2 garlic cloves (minced), 1 Tbsp. avocado oil, 3 cups chicken stock, 1¼ cup Miracle Mix grain-free flour blend, 4 Tbsp. cold grass-fed butter (or palm shortening), 1 Tbsp. egg white and 4 Tbsp. shredded cheese (optional)
Next, let’s make the filling. In a large saute pan, add the avocado oil over medium heat.
When shimmering, add the garlic, onions, carrots and celery.
Sauté 2 minutes, stirring, to crisp-tender.
Add the chicken.
Continue to cook over medium heat, stirring to incorporate flavors for another 2-3 minutes. Remove from heat.
In a medium saucepan, add the chicken broth.
Add the cauliflower, bring to a boil and simmer until tender, about 15 minutes.
Pour the cauliflower and broth into a blender and puree.
It should be nice and creamy like this…
Pour the cauliflower over the cooked chicken and veggies
And stir to combine, adding some fresh ground pepper for a “kick” if you wish. Heat over low heat to keep warm.
Preheat your oven to 375 F. Now, gather the remaining ingredients to make the crust.
Add the cold butter to the Miracle Mix.
Using a pastry blender or your hands, mix to form a coarse meal.
Now add the cheese, if using (this adds flavor to the crust and also helps to bind it)…
Mix again with your hands or pastry blender and add in the egg white…
Your dough will look like this…
Now, place your dough on a sheet of parchment paper
Then top with another sheet of parchment and roll it out to about ¼ inch thick
Invert your ramekin onto the rolled dough
Now cut in a circle, leaving about ½ inch around the outside
Continue with remaining dough to create crusts for each individual Paleo pot pie. Now, fill your ramekins with the chicken-veggie mixture. Be sure to fill them high so the dough will not collapse while baking.
Now, place a round of dough over each
And gently flute the edges to secure to the rim
Now, use a fork to prick the top
Transfer to your preheated oven and bake for 10-12 minutes to beautiful golden…
Grab a spoon…
And dig in!
- 4 drumsticks or 2 chicken breasts, cooked and diced
- 2 ribs organic celery, sliced
- 2 small carrots, diced
- 2 garlic cloves, minced
- 1 small onion, diced
- 1 Tbsp. avocado oil
- 2 cups cauliflower florets
- 3 cups chicken stock
- 1 ¼ cup Miracle Mix
- 4 Tbsp. grass-fed butter or shortening, cold
- 1 Tbsp. egg white
- 4 Tbsp. grass-fed cheddar cheese, shredded
- 1 tsp. hot sauce (optional)
- In a large sauté pan, add the avocado oil and heat over medium heat. When shimmering, add the garlic, onions, carrots and celery. Sauté 2 minutes, stirring, to crisp-tender.
- Add the chicken. Continue to cook over medium heat, stirring to incorporate flavors for another 2-3 minutes. Remove from heat.
- In a medium saucepan, add the chicken broth. Add the cauliflower, bring to a boil and simmer until tender, about 15 minutes. Pour the cauliflower and broth into a blender and puree.
- Pour the cauliflower over the cooked chicken and veggies. Stir to combine, adding some fresh ground pepper, if you wish. Heat over low heat to keep warm.
- Preheat your oven to 375 F. In a medium bowl, add the cold butter to the Miracle Mix. Using a pastry blender or your hands, mix to form a coarse meal. Add the cheese and hot sauce, if using. Mix again and add in the egg white and combine to make a firm dough.
- Place dough on a sheet of parchment paper and cover with another sheet. Roll out to about ¼ inch thick.
- Invert your ramekin onto the rolled dough. Cut a circle around the ramekin, leaving about ½ inch around the outside. Continue with remaining dough to create tops for each pot pie.
- Fill ramekins with the chicken-veggie mixture. Be sure to fill them high so the dough will not collapse while baking.
- Now, place a round of dough over each, flute the edges, and prick the center with a fork.
- Transfer to preheated oven and bake 10-12 minutes to golden.
497 calories, 27 g fat, 10 g saturated fat, 9 g monounsaturated fat, 3 g polyunsaturated fat, 99 mg cholesterol, 22 g carbohydrate, 7 g sugar, 9 g fiber, 40 g protein
13 NET Carbs
Excellent Source of: Fiber, Iron, Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Niacin, Phosphorous
Good Source of: Calcium, Magnesium, Vitamin B12, Folate, Riboflavin