Low Carb Chicken Pot Pies

These low carb chicken pot pies are pure comfort food: tender chicken and spinach in a rich, creamy sauce, baked under a golden mashed cauliflower crust. Each one is its own little pie, and each one packs about 47g of protein.

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A Pot Pie With a Cauliflower Crust

A traditional pot pie gets its crust from mashed potatoes (or pastry), and that's where most of the carbs hide. For these pies we replaced the mashed potatoes with a creamy mashed cauliflower crust instead. It bakes up golden and a little crisp at the edges, and once you dig your spoon in, it does exactly the same job: soaking up the sauce and making every bite feel like a proper cozy dinner.

Underneath is a simple filling of pan-seared chicken and baby spinach in a silky cream cheese sauce. It's the kind of meal that fills you up and keeps you full, with about 47g of protein and 11g net carbs per pie. The recipe makes two generous individual pies, which is perfect for a cozy dinner for two, and it doubles easily for a family.

Key Ingredients & Substitutions

• Cauliflower (the crust). This is the star swap. Steamed cauliflower mashed with a little cream cheese and butter makes a smooth, potato-like topping that browns nicely in the oven. Fresh or frozen florets both work. If you already have a favorite cauliflower mash, use about 2 cups of it; our Horseradish Cauliflower Mash is what we originally used, and Cheesy Mashed Cauliflower makes an extra-rich crust.
• Prepared horseradish. Totally optional, but a spoonful in the crust adds a gentle kick that cuts through the creamy filling. We like this prepared horseradish. Leave it out for kids or anyone who prefers it mild.
• Chicken breasts. Two medium boneless, skinless breasts (about 12 oz total) give you plenty of protein. Boneless thighs work too and stay extra juicy; they just add a little more fat.
• Baby spinach. Two big handfuls wilt down to almost nothing, adding color and a little green goodness. Kale or chard work if you chop them small and cook them a minute longer.
• Cream cheese, heavy cream and an egg yolk. These make up our Low Carb White Sauce, a no-flour sauce that thickens with an egg yolk instead of a roux. It looks thin at first but sets up beautifully as the pies rest.

How to Make Low Carb Chicken Pot Pies

Start with the cauliflower crust, since it can sit while you make everything else (or use leftover mash from the fridge). Then cut the chicken into bite-sized pieces.

Cook the chicken in a little olive oil in a large skillet, seasoning it with salt and pepper as it goes. Once it's cooked through, add the baby spinach and let it wilt.

Use a slotted spoon to move the chicken and spinach into two individual baking dishes. We use 12 oz au gratin dishes like this two-piece set, but any small oven-safe dishes or ramekins of a similar size will do.

Make the creamy sauce, season it generously, and pour it over the filling.

Spoon the mashed cauliflower over the top, spread it right to the edges, then bake until golden.

Helpful Tips

Dry the cauliflower well. Watery cauliflower makes a soggy crust. After draining, let the florets sit in the colander for a few minutes so the steam escapes, or press them gently with a clean towel before mashing.

Leave the pan juices behind. Moving the chicken and spinach with a slotted spoon keeps the liquid from the spinach out of the pies, so the sauce stays thick and creamy instead of watery.

Temper the egg yolk. Whisk a spoonful of the hot sauce into the yolk before adding it to the pan, and keep the heat low. That way the yolk thickens the sauce instead of scrambling.

Use a baking sheet. The sauce sometimes bubbles up around the edges, so set the dishes on a sheet pan. It saves you from scrubbing the oven later.

Let them rest. The sauce looks runny straight out of the oven, but give the pies 5 minutes and it thickens right up. Rough up the top of the mash with a fork before baking, too; the little ridges turn extra golden.

Variations

• Turkey pot pies for leftovers. This is one of our favorite ways to use up holiday turkey. Swap the chicken for about 12 oz of chopped cooked turkey and just warm it through with the spinach before assembling. Leftover turkey also makes a great Keto Turkey Soup.
• Shortcut chicken. Use leftover roast chicken, a rotisserie chicken, or our Whole Poached Chicken in the Instant Pot. Skip the browning step and warm the cooked chicken with the spinach.
• Cheesy crust. Sprinkle shredded cheddar or Parmesan over the cauliflower before baking for a bubbly, browned top.
• Mushroom and thyme. Sauté a handful of sliced mushrooms with the chicken and add a pinch of dried thyme to the sauce for a more classic pot pie flavor.
• Family-size pie. Double all the ingredients and bake everything in one 8-inch square baking dish for 25-30 minutes, until golden and bubbling. It serves four.

Serving Ideas

These pies are a complete meal on their own, but a crisp green side balances all that creaminess. Steamed green beans, roasted broccoli or a simple side salad with a lemony vinaigrette are all great choices.

If you love a mashed-cauliflower topping as much as we do, try our Low Carb Cottage Pie next, or browse our round-up of Low Carb Recipes with Cauliflower Mash for more ideas.

Make-Ahead & Freezing

To make ahead: assemble the pies completely, cover them, and refrigerate for up to 24 hours. Bake straight from the fridge, adding 5-10 minutes to the baking time so the center heats through. You can also make just the cauliflower crust a day or two ahead, which makes weeknight assembly quick.

To store: leftover baked pies keep in the fridge, covered, for 3-4 days. Reheat in a 350F (180C) oven for 15-20 minutes, or in the microwave in short bursts until hot all the way through.

To freeze: let the baked pies cool completely, then wrap the dishes tightly in plastic wrap and foil and freeze for up to 2 months. Thaw overnight in the fridge and reheat in a 350F (180C) oven for 20-25 minutes until bubbling. The sauce may look a little separated after freezing; a gentle stir under the crust brings it back together, and the cauliflower crust stays nice and soft.

More Low Carb Comfort Food

If you loved this recipe, here are a few more you might enjoy:

• Low Carb Cottage Pie
• Keto Creamy Chicken Spinach Bake
• Keto Broccoli Cheddar Chicken Bake
• Low Carb Cheesy Ham Cauliflower Casserole

📖 Recipe

StepAwayFromTheCarbs.com

Low Carb Chicken Pot Pies

4.82 from 11 votes

Individual low carb chicken pot pies with tender chicken and spinach in a creamy sauce, topped with a golden mashed cauliflower crust instead of potatoes. Comforting, filling and about 47g of protein per pie.

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Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Makes: 2 pies

Net Carbs: 11

Calories: 807

Ingredients Equipment Method Nutrition Notes

Ingredients

 

US CustomaryMetric

For the cauliflower crust

• 10 oz cauliflower florets fresh or frozen
• 1 tablespoon cream cheese softened
• 1 tablespoon butter
• 1 tablespoon prepared horseradish optional

For the filling

• 1 tablespoon olive oil
• 2 chicken breasts boneless and skinless (about 12 oz / 340 g total), cut into bite-sized pieces
• 2 large handfuls fresh baby spinach about 2 oz / 60 g
• salt and black pepper to taste

For the creamy sauce

• 4 oz cream cheese
• ½ cup heavy cream
• ¼ cup water
• 1 egg yolk

Equipment

• Calphalon Hard Anodized Nonstick Fry Pan Skillet, 12", Black
• Ayesha Collection Ceramics Au Gratin Set, 12-Ounce

Step-by-Step Instructions

 

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1. Preheat the oven to 400F (200C).
2. Make the cauliflower crust: steam or boil the cauliflower florets until very soft, about 10 minutes, then drain well and let them steam dry for a couple of minutes. Mash with the cream cheese, butter and horseradish (if using) until smooth, season with salt and pepper, and set aside.
3. Make the filling: heat the olive oil in a large skillet over medium-high heat. Add the chicken pieces, season with salt and pepper, and cook for 6-8 minutes, stirring now and then, until cooked through. Add the baby spinach and cook for another minute or two until fully wilted.
4. Use a slotted spoon to transfer the chicken and spinach to two 12 oz baking dishes, leaving any liquid behind in the pan.
5. Make the sauce: add the cream cheese, heavy cream and water to a small saucepan and heat over low heat, stirring, until the cream cheese has melted. Whisk a spoonful of the hot sauce into the egg yolk, then pour the yolk back into the pan and stir constantly over low heat for 2-3 minutes until slightly thickened. Season generously with salt and pepper.
6. Divide the sauce between the two dishes, then spoon the cauliflower mash over the top and spread it to the edges. Rough up the surface with a fork.
7. Set the dishes on a baking sheet to catch any drips and bake for 15-20 minutes, until the topping is golden brown in places.
8. Let the pies rest for 5 minutes before serving; the sauce thickens as it cools.

Nutrition

Serving: 1PieCalories: 807kcalCarbohydrates: 15gProtein: 47gFat: 64gSaturated Fat: 33gPolyunsaturated Fat: 4gMonounsaturated Fat: 20gTrans Fat: 0gCholesterol: 353mgSodium: 563mgPotassium: 1391mgFiber: 4gSugar: 8gVitamin A: 4902IUVitamin C: 81mgCalcium: 189mgIron: 2mgNet Carbs: 11g

Notes

The sauce looks thin when the pies come out of the oven, but it thickens as it rests, so give them the full 5 minutes.

To make four smaller pies, double the cauliflower crust and filling but keep one batch of sauce and divide it between four dishes. The sauce uses a single egg yolk, so it doesn't halve neatly.

Swap the chicken for about 12 oz (340 g) of leftover cooked turkey; just warm it with the spinach for a minute or two.

The crust and sauce are also on the site as standalone recipes: Horseradish Cauliflower Mash and Low Carb White Sauce.

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Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.