Light Chicken Pot Pies With A Cauliflower Crust #WeekdaySupper

chicken pot pie


Individual Light Chicken Pot Pies stuffed with creamy veggies topped  with a crisp cauliflower crust!  I am participating in weekday supper this week and sharing one of my quick weeknight recipes with you. Weeknight meals have to be super simple and easy and these light chicken pot pies are perfect for those days when I come from work and want to put a quick meal together. It’s a great way to use leftover chicken from your chicken roast. We eat roast chicken very often and almost always have leftover chicken which I turn either into soup or these light chicken pot pies.  I call them light because instead of heavy cream I use a mix of milk and tapioca flour as the base. I also  use a tbsp of blended nuts to make it rich and creamy. I also add a lot of veggies to the pie mix. I like individual pies because I can tailor the pies according to my family’s taste. My youngest hates pepper so I scoop out her pie mix before adding pepper and we are all happy! I choose my food battles with the kids and pepper is not one of them. Lately I have been trying to cut carbs from my diet in an effort to lose weight and am trying to go grain free, so I decided to skip the crust and try a cauliflower crust instead. I was slightly nervous since I have never made chicken pot pies with a cauliflower crust but it turned out perfect. The crust was golden, light and crisp and so easy to make. My family did not even know I swapped the traditional crust and I was happy I got some more veggies into them courtesy the cauliflower.  I actually liked the taste better with the cauliflower crust. I am so pleased to share with you my lightened version of chicken pot pie!

chicken pot pie1

Nutrition Wise!

Chicken is a great source of lean protein, iron and B vitamins. Cauliflower is low-calorie, packed with potassium and high in fiber. Peas and carrots add fiber and a host of other vitamins and phyto chemicals! All in all, pretty healthy light chicken pot pies that are easy on the waistline. What’s not to love about that?

chicken pot pies


chicken pot pies2



Light Chicken Pot Pies

Serves 6 mini pies
Dietary Diabetic, Gluten Free
Meal type Appetizer, Lunch, Main Dish
Misc Child Friendly, Freezable, Gourmet, Pre-preparable, Serve Hot


  • 3 Cups cooked boneless chicken
  • 1 cup milk
  • 1/3 cup flour (I used tapioca)
  • 2 1/2 Tbsp coconut oil (divided)
  • 1 cup fresh or frozen peas
  • 1 cup celery (chopped)
  • 1 cup carrots (diced)
  • 1/2 onion (diced fine)
  • 1-2 Tbsp ground nuts (I used cashew)
  • 1 Tsp pepper (divided)
  • 1 Tsp salt (divided)
  • 3 Cups cauliflower florets (fresh or frozen)
  • 1/2 cup parmesan cheese
  • 1 egg
  • 1 Tsp thyme
  • 1 Tsp parsley (finely chopped)


For mini pot pies chop everything small.


Saute onion in 1/2 tbsp coconut oil till translucent. Add chicken, salt pepper, thyme and saute for 1 minute.
Add carrots, peas, celery and saute for 2-3 minutes till lightly cooked.
In another pan heat 1 tbsp of coconut oil and mix in the flour to make a slurry. Quickly add milk, salt, nut powder and stir quickly to get a smooth sauce. Pour over the chicken mix and cook for minute or two till nicely mixed in. Add chopped parsley.
Lightly steam or cook cauliflower in the microwave for 3 minutes till half cooked. Put in a food processor or blender with cheese, egg, salt, one tbsp coconut oil and pepper. Blend until it gets smooth like mask potato.
Spoon the chicken mix into individual dishes. Top with cauliflower mix. Sprinkle cheese and bake at 350 degrees for 40 minutes or till cauliflower
crust turns golden.

Check out what the rest of my weekday supper team will be making this week. Easy yummy recipes !!


Sunday Supper Movement


About Sunithi Selvaraj, RD

Registered Dietitian with a sweet tooth and a passion for eating healthy ( quite a combo) Nutrition Geek, Healthy Nut.........


  1. I’m loving the gluten free aspect of this! I can’t wait to try it – I made a pizza crust out of cauliflower but I never thought about it for pot pie – genius!

    • Me too. You know Pam when I went GF I lost weight & felt so much better. Only problem was when I ate Gluten last week I felt myself just swelling !! Am going back to GF . Feel so much better !!

  2. Yumm ! love the GF version. I could dig into one now 🙂

  3. Wow ! Nice ! think of Chicken Pot pie as an indulgence. Not anymore ! Making this on weekend !

  4. Wow this is so awesome! I love how healthy it is, even though it totally doesn’t look it. Pinning! 🙂

  5. Cauliflower crust? That\’s interesting.

  6. Yep ! This one you can indulge in 🙂 !

  7. Those look so incredibly good, love the cauliflower crust!!!

  8. I make a similar mashed cauliflower topping for Shepherd pie, good stuff!

  9. I have been racking my brain for an alternative to the pastry crust on pot pie and my head hurts! Cauliflower crust is my answer, now I can rest.

  10. This is perfect for moms like us who want to prepare a quick still healthy dinner for the whole family.

  11. Oh, this recipe just made me so hungry. Thanks for sharing this with us. I am so trying this for my family!

  12. I am now craving for one! Thank you! A Must try recipe! Will definitely cook this for my family this weekend. Thank you for sharing!

  13. I’ve never had a pot pie, but this post has actually inspired to give it a go. We usually have roast chook if we have a roast and we too have leftovers, so this is another use for it! Thanks for enlightening me to this idea!

  14. They look so tasty, I’m differently going to try them might even be tomorrow it’s my turn to cook. 😉
    But it might hard to find the tapioca flour, can I use chickpea flour instead.?

    Like the banana-oats cookies also. 😉

  15. What a delicious creation! I love it! Looks absolutely fantastic. Can’t wait to add it to the list

  16. Just my kind of dish it is an amazing combination of chicken and vegetables and I always like them baked. Have always made something similar to this when I am in the mood but have not yet tried the cauliflower crust. Thanks for the share.

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  19. I love this recipe. Pot pies are on of my fave comfort foods so it’s cool to see a lightened up version of them. They look fabulous.

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