Quick Answer
The number of carbs in a chicken pot pie without the crust depends on the specific recipe and ingredients used. However, a typical 6-ounce serving of chicken pot pie filling made with carrots, peas, chicken, and a basic white sauce has around 15-25 grams of net carbs without the pie crust. The total carbs may be a bit higher around 30-40 grams, but a good portion of that is fiber, which does not count toward net carbs on low-carb diets like keto.
Calculating the Carbs in Chicken Pot Pie Filling
To get a more accurate carb count, you would need to calculate the grams of carbs in each ingredient used in the filling and divide by the total number of servings. Here is an example recipe for a simple chicken pot pie filling without the crust:
Chicken Pot Pie Filling
– 2 tablespoons butter
– 2 tablespoons all-purpose flour
– 1 cup chicken broth
– 1⁄2 cup milk
– 2 cups cooked, diced chicken
– 1 cup frozen mixed vegetables (carrots, peas, corn)
– 1⁄4 cup chopped onion
– 1⁄4 cup chopped celery
– 1 teaspoon dried thyme
– Salt and pepper to taste
This makes around 6 servings of pot pie filling. Let’s break down the carb counts:
Carbs in Each Ingredient
– Butter: 0g net carbs
– 2 tablespoons all-purpose flour: 14g total carbs, 2g fiber, 12g net carbs
– 1 cup chicken broth: 3g net carbs
– 1⁄2 cup milk: 9g net carbs
– 2 cups cooked chicken: 0g net carbs
– 1 cup mixed frozen vegetables: 15g net carbs
– 1⁄4 cup onion: 5g net carbs
– 1⁄4 cup celery: 1g net carbs
– 1 teaspoon dried thyme: 0g net carbs
Total Carbs
– 12g net carbs from flour
– 3g net carbs from broth
– 9g net carbs from milk
– 15g net carbs from vegetables
– 5g net carbs from onion
– 1g net carbs from celery
This gives us around 45g total carbs and 35g net carbs in the entire pot pie filling recipe.
Dividing by 6 servings, each serving has:
– Total carbs: 45/6 = 7.5g
– Net carbs: 35/6 = 5.8g or **15-25g net carbs**
So each 6-ounce serving of this chicken pot pie filling without the crust has approximately 15-25 grams of net digestible carbs.
Factors Affecting Carb Count
The exact carb count can vary depending on:
– **Types of vegetables used** – Starchy veggies like corn, peas, and potatoes will be higher in carbs than non-starchy veggies like spinach, zucchini, and broccoli.
– **Amount of flour** – More flour used to thicken the sauce will add more carbs per serving.
– **Milk/cream used** – Lower carb options like heavy cream will provide less carbs than milk or half and half.
– **Portion size** – Larger portions means more carbs. A full one-cup serving may have up to 40g carbs.
Lower Carb Options
To make a lower carb chicken pot pie filling, try:
– Using non-starchy mixed vegetables like carrots, celery, mushrooms, spinach.
– Reducing the flour to 1 tablespoon or using an alternative like xanthan gum to thicken.
– Subbing heavy cream for the milk.
– Adding chopped walnuts for extra flavor and crunch without extra carbs.
– Using chicken thigh meat instead of breast meat for more moisture and flavor.
– Adding fresh herbs like thyme, rosemary, and parsley instead of dried.
Nutritional Benefits of Chicken Pot Pie
While the carb count may seem high compared to very low carb foods, there are some important nutritional benefits to chicken pot pie filling:
High in Protein
The chicken provides a good source of lean protein, which can help you feel full and satisfied. Protein is also essential for building and repairing muscle tissue.
Contains Fiber
Fiber is another nutrient that promotes feelings of fullness while also supporting healthy digestion and heart health. The vegetables, flour, and milk in pot pie provide a mix of insoluble and soluble fiber.
Rich in Vitamins and Minerals
Chicken and mixed vegetables provide a range of beneficial vitamins and minerals like B vitamins, vitamin A, vitamin C, iron, magnesium, zinc, and potassium. These support immune function, bone health, blood cell formation, enzyme function, and more.
Provides Some Healthy Fats
Chicken pot pie made with butter contains monounsaturated and saturated fats, which are important for hormonal balance and cellular health. Use olive oil or avocado oil for more monounsaturated fats.
Whole Food Alternatives to Reduce Carbs
To make this comforting dish even healthier, you can reduce carbs by using whole food alternatives:
Cauliflower Rice
Grate raw cauliflower florets into rice-sized pieces to replace starchy potatoes or rice. This cuts the carbs while adding nutrients.
Spaghetti Squash
Bake spaghetti squash and use in place of noodles or rice in the filling to provide fiber and moisture.
Steamed Veggies
Swap the frozen mixed veggies for fresh green beans, broccoli, brussels sprouts, or other low carb vegetables steamed until tender. This gives you more control over the specific veggies used.
Homemade Bone Broth
Simmer chicken bones with veggies to extract collagen and minerals from bones into a nourishing broth full of protein and little to no carbs.
Low Carb Thickeners
Use collagen powder, xanthan gum, or even mashed cauliflower instead of flour to thicken the sauce. This reduces the carb content while providing nutrition.
Heavy Cream
The healthy fats in heavy cream can replace milk or half and half to cut carbs and calories while adding richness.
Fresh Herbs
Flavor with onion, garlic, and fresh herbs like thyme, rosemary, parsley, and chives instead of dry herbs which may have added sugars or starches as anti-caking agents.
Healthy Low Carb Pie Crust Alternatives
While going crustless on your chicken pot pie keeps carbs lowest, you can make a tasty keto-friendly crust using:
Cauliflower Crust
Grate raw cauliflower, mix with eggs and seasonings, then bake into a crispy, carb-smart crust.
Almond Flour Crust
A tasty gluten-free crust can be made by mixing almond flour, butter, egg, and seasoning and baking until golden brown.
Chicken Crust
Shredded chicken breast or thigh meat can be pressed into a pie pan and baked into a unique high protein crust.
Cheese Crust
Mix shredded cheese like cheddar, parmesan, or Swiss with egg, press into a pan, and bake for a crispy and delicious cheese crust.
Low Carb Tortillas
Line a pie pan with low carb tortillas, overlapping them and pressing them up the sides. Bake until crispy for an easy crust.
Vegetable Crust
Thinly sliced veggies like zucchini, eggplant, or jicama can make a fun crust. Brush with oil, bake until tender, and fill.
Tips for Reheating Leftover Low Carb Pot Pie
Here are some tips for reheating leftover chicken pot pie while keeping the filling and crust from getting too soggy:
– Reheat individual servings in a skillet over medium heat until warmed through, allowing any liquid to evaporate.
– Bake in a 350°F oven until hot, about 15-20 minutes. Use a pie tin or oven-safe dish to keep the crust crispy.
– Microwave in 30 second intervals just until heated through, checking to prevent overcooking.
– Enjoy it cold! The filling will have thickened to an almost chicken salad-like texture.
– Transfer the filling to lettuce wraps or low carb tortillas/bread.
– Stir a beaten egg into the leftover filling like a frittata and cook until set.
– For just the crust, you can recrisp it in the oven or air fryer before reheating the filling separately.
Conclusion
A 6-ounce serving of chicken pot pie filling made with a basic flour-thickened sauce, chicken, vegetables, and dairy contains approximately 15-25g of digestible net carbs without the crust. Factors like your choice of ingredients, portion size, and additions like a keto-friendly crust will affect the carb count. While not extremely low carb, it can be a relatively balanced meal when made with whole food ingredients and healthy fats. Following a recipe with primarily non-starchy vegetables, moderate protein from chicken, and touches of dairy for flavor allows you to enjoy this comforting dish while supporting your nutrition goals.