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This takes a few ingredients, but coming out with a delicious and filling chicken pot pie for only 3 net carbs is well worth the effort! Suitable for Atkins (after Induction Phase), Keto, LCHF, low carb, diabetic, low glycemic, gluten free, grain free, sugar free, coconut free.
Get out 4 deep dish pot pie pans, large ramekins, or large soup mugs. Filling will be approximately 1 cup per serving, and will bubble up when baking. Use a container that holds at least 10 to 12 ounces. The pot pie pans pictured here hold slightly less than a cup, and they bubbled over pretty seriously. You want a container deep enough to hold all of the juices in. Set pans/cups on parchment lined baking sheet and spray with cooking spray.
For the filling:
Melt 2 tablespoons butter in large skillet over medium heat. Sauté onions until translucent. Add remaining vegetables and spices. Continue to sauté for a couple of minutes, then lower heat and cover. Simmer just a few minutes, until carrots are fork tender.
Add remaining butter and melt. Add chicken and stir. Sprinkle the lupin flour over all, and stir well to combine.
Add chicken stock and bring heat back up to medium, stirring until mixture thickens just a little. Filling will thicken a bit more as it simmers, and then a little more as it bakes.
Stir in the cream. Scoop filling into baking dishes, dividing evenly. Preheat oven to 400ºF while preparing the crust.
For the biscuit crust:
In a medium mixing bowl, whisk almond flour, baking powder, salt, oat fiber, and glucomannan until the lumps are broken up. Cut in cold butter with a pastry cutter, two knives, or a fork until dough is crumbly. Set aside.
In a small mixing bowl, whisk egg whites until very frothy. Add frothy egg whites to dry ingredients, and mix gently with a knife just until egg whites are incorporated. Don’t over-mix, or try to get a smooth dough. You want those air bubbles to help make fluffy biscuits.
Divide into 4 sections. Lightly roll each of the four pieces of dough in your hands, then flatten to form the dough the the size and shape of your pot pie container. Place gently on the top of one pie. Repeat with remaining dough.
Bake for 20 minutes, or until tops are lightly browned.
1. Lupin is a legume, and may cause a reaction in some people with peanut or legume allergies. In this recipe, try using flax meal, oat fiber, or a small amount of coconut flour for thickening in place of the lupin flour. The consistency and mouthfeel will be different, but you should get some thickening. Or omit thickener entirely, if desired.
2. Chicken stock has a lot more flavor than chicken broth. If you use broth, you may need to bump up the seasoning to get a rich flavor.
3. If you want to make things easier and faster, use a 9-inch pie pan, or an 8 or 9-inch square baking pan, instead of individual serving pans. Cover the top with globs of dough (drop biscuits). Bake time may vary a little, depending on the size of your biscuits. Be sure to place the pie on a parchment covered pan to catch any drips if it bubbles over while baking.
4. Nutrition estimates are calculated per serving with My Fitness Pal’s online recipe analyzer. If you make any changes to the ingredients, your results may differ. The recipe is stored there and available to MFP users for logging in their food diaries. Send an MFP friend request to auntrocky1 so you can access my recipes on MFP.
5. I don’t get any commission or kickback for products I use or mention in my recipes. Brand names are included only to assure a similar outcome to mine, and more accurately assess nutritional estimates, which are based on exact ingredients listed here.
6. For more low lchf/keto recipes and cooking tips, look for Aunt Rocky’s Low Carb Recipes & Tips Group on Facebook, or follow me on Pinterest at auntrocky2.
Calories 442, Total Fat 31 g, Saturated Fat 14 g, Sodium 5532 mg, Potassium 411 mg, Total Carbohydrate 9 g, Dietary Fiber 6 g, Net Carbs 3 g, Sugars 3 g, Protein 33 g. Macros: 66% fat, 31% protein, 3% carbs.
© February 24, 2018 Roxana Lopez for Aunt Rocky’s
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