High Protein Chicken Pot Pie

My favorite savory pie recipe with 42g protein per slice

Mar 23, 2024

You’ll never lose weight eating pie. At least, that’s what I have to tell myself to keep that triple-berry pie in the freezer from ending up in my mouth.

I’m not telling myself this because I think pie is bad for you, especially since I believe everything is fine in moderation. It’s just that my my willpower is extremely low when it comes to pie.

I blink my eyes and the promise of one slice suddenly turns into the reality of three.

That weakness for pie has made me drift slowly towards making protein desserts like this Apple Crumble or an Apple Fritter (coming soon). Both of which are great, but I can’t lie and tell you they come close to the experience of having a pie. You know what I mean?

For that to be possible, there has to be some measure of flakiness and butter present and I’m not sure you can pull that off with a sweet pie plus make it high-protein.

It’s a different story with savory pies like this Chicken Pot Pie I have for you today.

This version is made using Phyllo dough as the crust, which is a paper-thin dough used for making baklava and other baked goods.

While many lower-calorie versions of Chicken Pot Pie use puff pastry as the lower-calorie crust instead, I think Phyllo dough works better for a few reasons:

Per 100g serving it has 84% less fat, 46% fewer calories, and a similar level of protein to puff pastry.
You can control the amount of butter or oil you want to use on it.

It makes this version of Chicken Pot Pie much more adaptable to your caloric goals in my opinion. If you’re working with very little calories, you can just use less butter or less sheets. If you’re lactose intolerant, you can coat the dough in ghee instead of butter. The possibilities are endless.

No matter how you adapt this to your needs, the base recipe gives you 43 grams of protein for only 420 calories. Plus, we’re cutting down the cooking time by using rotisserie chicken as the main protein source.

When all is said and done, you’ll have yourself a high-protein chicken pot pie ready to go in less than an hour. So if you’re a pie addict like I am, I highly recommend giving this Chicken Pot Pie a try.

Here are some notes about this recipe:

I used a 6-cup Pyrex that has dimensions of 8 x 6 x 2 in to bake my pie, so use any baking-safe dish that can hold anywhere from 6-8 cups of food.
A 2 lb rotisserie chicken should yield 14 oz of chicken breast meat.
The pie reheats best by throwing it in the oven at 350 degrees for 5-7 minutes.
Use whatever pre-cooked chicken you have or make your own from scratch.
Be gentle with the Phyllo dough. Since it’s so thin it can tear easily.
I used a 6-cup Pyrex to bake mine in, so use any baking-safe dish that can hold anywhere from 6-8 cups of food.
Use whipped or light butter to reduce the calories even further.
Save time chopping the carrot, onion, and celery by buying pre-chopped Mirepot mix from the grocery store.

42G Protein Per Serving | 390 Calories | 40-45 Minutes | 4 Servings

RECIPE

Ingredient List

14 oz chicken breast from a rotisserie chicken, skin removed
3 phyllo dough sheets, cut in half
2 cups chicken bone broth
1 cup fat-free milk
4 tbsp cornstarch
1 cup carrots, chopped
1 cup celery, chopped
1 cup onion, chopped
1/2 cup sweet peas
2 tsp garlic powder
1 tsp dried thyme
1/2 tsp pepper
1 tsp chicken bouillon powder or 1 cube
Salt to to taste
2 tbsp butter, divided in half
Cooking spray

Cooking Instructions

Make Pot Pie Filling 🍲

Start by preheating the oven 375°F.
Preheat a large pan to medium-high heat and add 1 tbsp of the butter to melt it. Once melted, add the carrots, onions, and celery to cook for 5 minutes.
Mix the cornstarch with the milk in a mug or bowl until dissolved. Add both the bone broth and cornstarch mixture to the pan and stir.
Season the filling with the chicken bouillon, thyme, pepper, and garlic powder then give it another stir. Continue to cook for 3-5 minutes or until the filling thickens.
Taste for salt and add if needed. Toss in the chopped rotisserie chicken and sweet peas into the filling and stir well.

Build The Pot Pie 🥧

Add the filling to a baking dish that can hold 6-8 cups worth of food.
Cut the phyllo sheets in half and spray each side lightly with cooking spray. Stacking each finished one on top of each other.
Grab all of the coated phyllo sheet halves and place over top of the baking dish. Fold any overhanging phyllo dough slightly towards the middle of the baking dish and press down towards the corners.
Melt the remaining 1 tbsp of butter in the microwave and lightly coat the top of the dough with the butter.
Make 4 slits in the middle of the pie with a knife and add to the oven to bake for approximately 30 minutes or until golden brown. Cut into 4 slices and enjoy!