Healthier Chicken Pot Pie

A lighter take on a classic favorite, this chicken pot pie is warm, hearty, and full of flavor. Lean chicken, chickpeas, and colorful veggies in a creamy low-fat sauce make it nourishing, affordable, and satisfying.

Traditional recipe:

• Chicken thighs
• Heavy cream
• Buttery puff pastry crust

Healthier swaps:

• Use skinless chicken breast and replace half with chickpeas
• Use low-fat milk instead of cream
• Crustless skillet instead of pastry

Updated Recipe:

Ingredients:

• ½ lb chicken breast, boneless skinless
• 2 tbsp avocado oil
• 4 garlic cloves, minced
• 2 cups mushrooms, diced 
• 2 cups frozen vegetable mix, thawed
• 2 tbsp arrowroot powder
• 1.5 cups chicken broth
• 1 cup low-fat milk
• 1.5 cups chickpeas, cooked
• 1 cup frozen peas, thawed
• 2 tbsp italian seasoning

Directions:

1. Bring a pot of water to a boil and reduce to a gentle simmer. Add the chicken and cover. Let simmer until the chicken is cooked, about 15 to 20 minutes. Remove the chicken and transfer it to a bowl. Shred it into pieces using two forks and set aside.
2. Meanwhile, heat a large pan over medium heat and add the avocado oil. Add the garlic, mushrooms and vegetable mix. Saute for 4 to 6 minutes, stirring occasionally, until softened.
3. In a small bowl, whisk the arrowroot powder, broth and milk together until smooth. Pour the mixture into the pan and stir well.
4. Add the peas, chickpeas, shredded chicken and italian seasoning. Reduce the heat to low and simmer for 4 to 5 more minutes until the mixture thickens to a stew-like consistency.
5. Remove from the heat, serve and enjoy!

Notes:

• Leftovers – Refrigerate in an airtight container for up to four days. Freeze for up to three months.

• Serving Size – One serving is approximately one heaping cup.

• Dairy-Free? Use a plant-based butter alternative and canned coconut milk instead of milk.

Author: Sarah Wilding, BASc, MScFN
Sarah is a Registered Dietitian in Ontario with a passion for practical, real-life nutrition. She supports clients with easy meal planning, healthy weight loss, women’s health (including menopause and PCOS), digestive health, healthy aging, and chronic disease management such as diabetes, high blood pressure, and high cholesterol. Her approach is realistic, supportive, and focused on helping people feel their best, because as Michelle Obama says, “Success isn’t about how your life looks to others. It’s about how it feels to you.”