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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!
Hands-on Overall
Serving size 1/2 medium pie
Nutritional values (per serving, 1/2 medium pie)
Net carbs7.3 grams
Protein24.7 grams
Fat45.3 grams
Calories560 kcal
Calories from carbs 5%, protein 18%, fat 77%
Total carbs11.4 gramsFiber4.1 gramsSugars2.9 gramsSaturated fat26 gramsSodium215 mg(9% RDA)Magnesium38 mg(10% RDA)Potassium366 mg(18% EMR)
Ingredients (makes 4 medium pies)
Crust:
- 1/2 cup butter, melted (113 g/ 4 oz)
- 2 large eggs
- 3/4 cup + 1 tablespoon coconut flour (105 g/ 3.7 oz)
- Optional: 1 tbsp psyllium husk (5 g/ 0.2 oz)
- 1/4 tsp sea salt
- 1 large egg + 1 tbsp water, for wash
Filling:
- 1/4 cup unsalted butter (57 g/ 2 oz)
- 1/2 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)
- 1/2 cup frozen green beans, thawed (90 g/ 3.2 oz)
- 1 lb cooked chicken, shredded (450 g)
- 1/2 cup chicken broth (120 ml/ 4 fl oz)
- 1 1/2 cups heavy cream (360 ml/ 12 fl oz)
- Salt and pepper, to taste
Note: This recipe will be enough for 8 small, or 4 medium servings. A medium serving would be ideal if you follow the Intermittent Fasting technique and only eat 1-2 meals per day.
Instructions
- Prepare the dough for the crust by combining the eggs, coconut flour, psyllium husk if using, and salt.
- Mix until crumbly, and then pour in the butter. Form into a ball and chill until ready to bake. Chop the onion.
- Mince the garlic and herbs. Melt the butter in a large skillet over medium heat.
- Add in the onion, garlic, and herbs. Cook until soft and fragrant about 3-4 minutes. Add in the thawed vegetables.
- Add shredded chicken, and broth. Cook until broth has mostly absorbed, about 3 minutes.
- Preheat the oven to 190 °C/ 375 °F (conventional), or 170 °C/ 340 °F (fan assisted) and place four medium ramekins on a baking sheet. To the skillet, 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.
- Roll out the dough between two pieces of parchment 1/4-inch (1/2 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.
- Whisk together an egg and 1 tablespoon of water. Brush over the crusts. Transfer to oven.
- Bake for about 20 minutes until the crust is golden brown and crisp. Serve immediately.
Ingredient nutritional breakdown (per serving, 1/2 medium pie)
| Net carbs | Protein | Fat | Calories |
|---|
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 11.5 g | 102 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 2.4 g | 1.8 g | 27 kcal |
| Coconut flour, organic |
| 1.4 g | 2.3 g | 2 g | 48 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 5.8 g | 51 kcal |
| Onion, white, fresh |
| 1 g | 0.1 g | 0 g | 5 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 2 kcal |
| Sage, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Peas and carrots, frozen, unprepared |
| 2.7 g | 1.2 g | 0.2 g | 19 kcal |
| Beans, snap, green, frozen, all styles, unprepared |
| 0.6 g | 0.2 g | 0 g | 4 kcal |
| Chicken, stewing, meat only, cooked, stewed |
| 0 g | 17.1 g | 6.7 g | 133 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 0.3 g | 0.3 g | 4 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 1.2 g | 0.9 g | 17.1 g | 165 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1/2 medium pie |
| 7.3 g | 24.7 g | 45.3 g | 560 kcal |
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