Ever since I began my new Ketogenic lifestyle there has been one comfort food dish that seems to ruminate in my mind as I drift off to sleep - Chicken pot pie, i.e., carbohydrate pot pie. Sigh. I decided to revise my role as a mad scientist in my kitchen this past weekend to recreate my homemade chicken pot pie and crust recipe but keto style!
Pssst! At the end of this post I updated it with the Carbquick pot pie recipe as a substitute.
How to Make a Keto Style Roux
Step 1 - Okay, when I make my traditional roux I usually do equal parts flour and butter, however, since this needs to be keto friendly I replaced the flour with grounded flaxseeds but changed the equal parts rule. Instead, I used 2 Tablespoons of Flaxseed and 1 Tablespoon of butter (one serving dish).
*You need to remember that flaxseeds aren't as tough as flour, so you will have to keep stirring the roux to avoid over browning or burning.
Stir until nice and smooth resembling a paste, so about a minute should work fine on medium-high heat.
Step 2 - Then begin slowly adding your chicken broth until you have 1/2 cup mixed in with the keto-roux.
Step 3 - Add 2 Tablespoons heavy whipping cream and bring to a boil for a minute then reduce heat to medium when adding the rest of the ingredients.
Step 4 - Cut a 3/4 (I normally use a full breast but I only had 3/4 leftover from dinner the night before) of chicken breast into cubes and add to the pan of broth and keto-roux.
Step 5 - Add 28.25 grams (1/4 serving of the microwavable cup) of Libby's diced carrots and 28.25 grams of Libby's sweet peas. Mix well.
Step 6 - Add two more Tablespoons of butter, pepper, and a pinch of paprika (paprika is optional).
Increase the heat back up to come to a boil for a minute stirring the entire time then reduce heat to simmer while you prepare your keto crust.
*Note: I have to mention I normally use 1/4 teaspoon of xanthan gum to my pie filling to make it thicker but I ran out. If you have some do use it as it works great!*
How to Make a Keto Pie Chicken Pot Pie Crust
Preheat oven to 375
Step 1 - Add one egg to a microwave safe bowl
Step 2 - Add 1/4 Cup Almond Flour to bowl with the egg
Step 3 - Add 1 ounce of cream cheese (I used Philadephia)
Step 4 - 1/8 cup (or 2 Tablespoons) Mexican cheese blend
Step 5 - Add a pinch of paprika
Step 6 - Microwave before mixing for 30 seconds
After the 30 seconds have ended mix the ingredients together and place back into the microwave for an additional 30-40 seconds. Mix well.
ATTENTION: Someone messaged me asking about the size of the bowls I used and also what kind of dish they should use. The big one with the handle (to put the entire serving inside) is 4.5 inches in diameter and 2.5 inches deep. The two mini ones (if you wanted to split the serving into two for a small lunch) is 3.5 inches in diameter and 1.5 inches deep. You can find similar dishes here that are affordable on Amazon.
Here's the two dish serving.
How to Apply the Keto Crust
I'm going to show you what just a little of the crust looks like as you are applying. If I had to choose another recipe to explain this process I'd have to say like applying mashed potatoes to a shepherd's pie.
Now place in the oven at 375 degrees Fahrenheit for 25 minutes - do check it at the 20-minute mark to avoid over cooking. The sauce will thicken as it bakes so don't worry if it looks a bit soupy in your oven dish. Again, you can substitute 1/4 teaspoon of xantham gum if you have some for extra thickness.
I had two family members taste test this recipe to see if non-keto eaters would like the recipe and they both did, however, one said the crust was a little too dry and the other one said it was good. I added 1 Tablespoon of heavy whipping cream to the crust while it was still hot and the picky member 🙂 (that said the crust was dry) said the added heavy cream made it a lot better. That's optional and not included in the nutrition count.
NUTRITION & Ingredients list
- Almond Flour - 1/4 cup Calories 160 Net Carbs 3
- Flaxseeds - 2 Tablespoons Calories 80 Net Carbs 0
- Betty Crocker Butter - 3 Tablespoons Calories 150 Net Carbs 0
- Swanson 33% Less Sodium Chicken Broth - 1/2 cup Calories 0.8 Net Carbs 0.5
- Heavy Whipping Cream - 2 Tablespoons - Calories 100 Net Carbs 1
- Rotisserrie Chicken Breast - 3/4 breast Calories 87 Net carbs 0
- 4 Cheese Mexican Blend - 1/8 cup (2 Tablespoons) Calories 27.5 Net Carbs 0.5 (You can reduce the carb count by using any cheese you like that is zero carbs - this iswhat I had on-hand).
- Libby's Microwavable Diced Carrots - 1/4 cup Calories 3 Net Carbs .75
- Libby's Microwavable Sweet Peas in Sea Salt - 1/4 cup Calories 7.7 Net Carbs .75
- Cream cheese - 1 ounce Calories 100 Net Carbs 1
NET CARB TOTAL
7.8g (The fiber was already deducted from the carb count listed above)
CALORIE COUNT TOTAL
If you have Carbquick on-hand you can do a pot pie with it, too. Start out by making a roux using 2 ounces of butter and 2 ounces of Carbquick and constantly stir for 5-minutes over medium-high heat. Then add 10 ounces of the chicken broth or stock then reduce heat to simmer while it thickens up.
For the crust - 1/4 cup heavy whipping cream & 1/4 cup of water mixed with one egg (including yolk) with 1 cup Carbquick and just pour over on top of the pot pie filling. I'm sure you could double that recipe to have a bottom crust as well if you have spare carbs to play with otherwise the carb count will creep up.
Follow me on Instagram - I'm there with all of my daily keto-friendly snacks and meals. 🙂