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Low Carb Lunch/Dinner Recipes

Cauliflower Pot Pies

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 I’m back with the low carb amazing-ness and they are NOT here to disappoint!

This Low Carb Chicken Pot Pie Recipe is high in flavor but low in calories. Not to mention, they’re gluten free! Like…does it really get any better, guys? *heart eyes*

These Low Carb Cauliflower Pot Pies have all the flavors of a traditional chicken pot pie in guilt free form! Gluten free, low calorie and delicious! www.itscheatdayeveryday.com

I’ve been itching to share this recipe with y’all for over a week now but unfortunately, I encountered some behind the scenes tech probz.

I was in the middle of editing my pictures when *poof* everything had a blue-ish tint. Just like that, a vibrant picture of Low Carb Chicken Pot Pies had turned into a somewhat depressing, washed out, cold meal of tears.

These Low Carb Cauliflower Pot Pies have all the flavors of a traditional chicken pot pie in guilt free form! Gluten free, low calorie and delicious! www.itscheatdayeveryday.com

I immediately freaked out with a million things racing through my mind at once.  Within minutes, I found myself falling deeper into the Google search black hole, desperately seeking answers to this super random situation.

I tried everything from restarting it a bazillion times, to adjusting just about every setting I could find. I think the only thing I didn’t end up trying was putting my laptop in a giant bowl of rice.

But nope, no luck.

Soooo fast-forward a week later and here we are. New laptop in full effect, ready to take on the blog lyfe.

These Low Carb Cauliflower Pot Pies have all the flavors of a traditional chicken pot pie in guilt free form! Gluten free, low calorie and delicious! www.itscheatdayeveryday.com

The base for these Low Carb Cauliflower Pot Pies is made with pretty much the same ingredients that I used for my Cauliflower Pizza Bites – minus the Italian seasoning.

I used a large muffin pan to make the bases for these pies, but if you happen to have a set of ramekins on hand then those will work perfectly fine also!

These Low Carb Cauliflower Pot Pies have all the flavors of a traditional chicken pot pie in guilt free form! Gluten free, low calorie and delicious! www.itscheatdayeveryday.com

The filling itself is suuuuper easy peasy to make and uses a bag of frozen mixed vegetables which helps to really cut down on prep time.

Many traditional sauces call for all purpose flour in order to thicken it up, but I used a mixture of cornstarch and water in order to achieve thickness while keeping this recipe entirely gluten free!

The flavor was not compromised in the slightest, pinky promise.

These Low Carb Cauliflower Pot Pies have all the flavors of a traditional chicken pot pie in guilt free form! Gluten free, low calorie and delicious! www.itscheatdayeveryday.com

Although my blog is low calorie focused, I love when I’m able to share something that my low carb and gluten free pals can enjoy also.

After all, sharing is caring. ESPECIALLY when it comes to food, amiright? 🙂

 

Recipe & Nutritional Info Below

For more LOW CARB recipes, check out: 

Cauliflower Pizza Bites

Mini low carb pepperoni pizzas made with a super easy, 3 ingredient cauliflower crust. A deliciously healthy, paleo friendly alternative to pizza rolls! www.itscheatdayeveryday.com

 Low Carb Teriyaki Turkey Bowls 

Baked Honey Garlic Cauliflower 

Baked cauliflower, coated in a honey garlic Sriracha glaze. A healthier alternative to takeout that is both easy and delicious! www.itscheatdayeveryday.com

Low Carb Spicy Shrimp Sushi Bowls

Low Carb Spicy Shrimp Sushi Bowls - delicious sushi bowls made with cauliflower rice and packed with flavor! Totally guilt free . www.itscheatdayeveryday.com

Loaded Mashed Cauliflower Bake

Loaded Mashed Cauliflower Bake - a super delicious, low carb alternative made with a few simple ingredients. The ultimate guilt free comfort meal! www.itscheatdayeveryday.com

 

 

Low Carb Chicken Pot Pies

Low Carb Chicken Pot Pies

Enjoy the flavors or a comforting chicken pot pie in low carb form! Made with cauliflower, these Low Carb Cauliflower Pot Pies are guilt free and highly delicious!

Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes

Ingredients

For the Cauliflower Base:

  • 1 Medium Head Cauliflower (4-5 cups cauliflower rice)
  • 1/4 cup shredded Parmesan cheese
  • 1 egg
  • Pinch of salt and pepper 

For the pot pie filling:

  • 1/2 onion, diced
  • 1 1/2 cups chicken broth
  • 1/4 cup almond milk, unsweetened
  • 1 cup frozen mixed vegetables
  • 8oz cooked chicken, diced
  • 1 tbs onion powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 tbs cornstarch + 1/4 cup water

Instructions

    1. Preheat oven to 400 degrees F. Add the cauliflower to the bowl of a food processor and pulse until you achieve a rice-like consistency. Transfer cauliflower "rice" to a bowl and microwave for 5 minutes. Set aside and allow cauliflower to cool for approx 10 minutes.
    2. Add the cauliflower rice to a cheesecloth and squeeze out as much of the juice from the cauliflower as possible. If you don't, the bases may end up soggy. (The key here is to really get as much of that juice out as you can. Once you have done a round with the cheesecloth. Repeat with another dry cheesecloth to ensure you have removed a majority of the liquid. I managed to get 1 1/2 cups of cauliflower juice).
    3. Add the dried cauliflower rice to a bowl with the egg, parmesan cheese, salt and pepper. Using your hands, combine all of the ingredients thoroughly. Spray a large muffin pan or 4 ramekins and gently press the cauliflower mixture to the sides, creating a cauliflower bowl. Bake for 20-25 minutes or until the centers are dry and the edges are golden brown.
    4. While the cauliflower bases are in the oven, spray a medium saucepan with cooking spray and saute the diced onion on high heat until slightly tender. Reduce heat to medium and add the chicken broth, almond milk, mixed vegetables, onion powder, salt and black pepper. Stir and cover for approx 5-8 minutes or until frozen vegetables are soft.
    5. Mix the cornstarch with the water to make a slurry and add to the sauce with the cooked chicken. Stir in the cornstarch mixture and increase heat to high and cook until sauce begins to boil. Remove from heat.
    6. Fill each cauliflower base with the pot pie filling and serve!

Nutrition Information

Yield

4 Pot Pies

Serving Size

1 Pot Pie

Amount Per Serving Calories 205Total Fat 6gSaturated Fat 2gCholesterol 73mgSodium 491mgCarbohydrates 17gNet Carbohydrates 13gFiber 4gSugar 5gProtein 20g
© Vicci
Category: Lunch/Dinner

 

These Low Carb Cauliflower Pot Pies have all the flavors of a traditional chicken pot pie in guilt free form! Gluten free, low calorie and delicious! www.itscheatdayeveryday.com

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Related


47 Comments

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Comments

  1. Moo says

    June 10, 2019 at 2:37 pm

    This looks amazing! Instead of making them in a muffin pan, can I cook it in a pie pan like a normal chicken Pot pie? Thanks!
    Reply
  2. Olga says

    March 13, 2019 at 3:22 pm

    Vicci, it looks perfect and tasty! Can’t wait to have this anytime of the day, love it!
    Reply
  3. Shelby says

    January 31, 2018 at 10:45 pm

    Will the crust still work without the cheese? If not is there a non dairy substitute?
    Reply
    • Vicci says

      February 6, 2018 at 1:42 pm

      Hello Shelby, I have yet to attempt a califlower crust recipe without cheese, but I do believe that the cheese acts as a “glue” to help to hold everything together once the crusts cool. I would recommend *maybe* adding an extra egg into the recipe if you wish to skip out on the cheese. Let me know how it all turns out if you wish to use that method. I’m intrigued! :-)
      Reply
  4. Jen says

    January 7, 2018 at 6:55 pm

    Made these tonight - my husband and I loved them! We substituted arrow root for cornstarch and it worked great. We can’t wait to make them again!
    Reply
    • Vicci says

      January 13, 2018 at 2:42 pm

      Yay!! So glad that you and the hubs liked it, Jen :)
      Reply
  5. Debbie Y says

    December 19, 2017 at 11:06 pm

    Could you use the frozen cauliflower rice instead of creating your own? I don’t have a food processor to rice a head of it.
    Reply
    • Vicci says

      January 2, 2018 at 3:49 pm

      Sure can! Just be *extra* sure to drain all of that excess liquid after microwaving the cauliflower rice. :)
      Reply
    • Mindy Sloop says

      January 8, 2018 at 9:52 pm

      You can use a standard box grater to rice the cauliflower as well.
      Reply
  6. Adrienne says

    September 19, 2017 at 6:41 am

    I made these for dinner the other night , so good ! I didn't dry out The cauliflower enough so my "crust " was more like a mashed potato consistency , but was still delicious ! I used regular sized muffin pans so I got 8 small pot pies .. trying the teriyaki turkey tomorrow night thanks for great low carb /low fat recipes !
    Reply
    • Vicci says

      September 24, 2017 at 7:42 pm

      I'm so happy that you enjoyed this recipe, Adrienne! I would LOVE to know what you think about the Low Carb Teriyaki Turkey recipe also. :)
      Reply
  7. Nash says

    August 29, 2017 at 10:21 am

    Can i use vegan egg replacer (powder) in place of the egg?
    Reply
    • Vicci says

      September 1, 2017 at 3:37 pm

      Hi Nash, I'm not sure what the consistency of the vegan egg replacer is like...but the purpose of the egg is to aid in holding the cauliflower crusts together. If you believe that the vegan egg replacer would be able to do this then I say it's worth a shot! :)
      Reply
  8. Julie says

    May 3, 2017 at 2:46 am

    Can't wait to try these! Just ordered a jumbo muffin tin. Thanks x
    Reply
    • Vicci says

      May 4, 2017 at 12:14 am

      Sweeet! I hope you LOVE LOVE LOVE them, Julie!
      Reply
  9. Vikki says

    April 6, 2017 at 6:52 pm

    Omg! These are great! Just devoured 2! Couldn't help myself!
    Reply
    • Vicci says

      April 10, 2017 at 8:47 pm

      Woohoo! I'm so glad that you liked them, Vikki. It's totally fine to have 2, they're totally guilt free ;)
      Reply
  10. Yvonne Gray says

    March 23, 2017 at 5:30 pm

    Hi Vicci! I made your cauliflower pot pies in ramekins. My crusts did not turn out like yours and I had way more filling than just filling 4 ramekins! I'm sure I did something wrong! Lol The flavor was good though and perhaps I could perfect this in the future! I just wasn't sure of the size muffin pan, for you said it made 4 servings! Thank you for the awesome recipe though!
    Reply
    • Vicci says

      March 23, 2017 at 11:58 pm

      Hi Yvonne! I'm sorry to hear that your crusts did not turn out the same. Perhaps lightly spraying them with cooking spray prior to baking will help them to form that crispy edge and make it easier to remove from the ramekins? Also, with anything "cauliflower crust" related...it can be pretty tricky to get the consistency just right. The key is to really, really dry out the cauliflower as much as possible - practice makes perfect! As for the size of the pot pies, I used a jumbo muffin pan. Similar to the one here: https://www.amazon.com/Wilton-6-Cup-Jumbo-Muffin-Pan/dp/B000NBSI32/ref=sr_1_2?ie=UTF8&qid=1490331417&sr=8-2&keywords=jumbo+muffin+pan I'm still glad that you enjoyed the flavor! Thanks for stopping by :)
      Reply
  11. Heather says

    March 20, 2017 at 12:13 pm

    Would there be any way to pre-prep this or freeze some how? My nights get kind of late but these look really good. Would love to be able to prep night before or something. Thank you!
    Reply
    • Vicci says

      March 20, 2017 at 12:42 pm

      Hi Heather, absolutely! I actually keep some stored in my freezer for a quick fix and they microwave wonderfully. Just allow them to completely cool, then store them individually ziploc sandwich bags in the freezer. When you are ready to reheat, place in a microwave safe bowl and heat for 4-4 1/2 minutes. I highly recommend the bowl because the texture of the cauliflower crust is a little more fragile after microwaving 😊
      Reply
      • Heather says

        March 20, 2017 at 6:16 pm

        Awesome! Thank you! Im prepping them now!
        Reply
  12. [email protected] says

    March 15, 2017 at 10:23 am

    This sounds delicious! I have been experimenting with cauliflower substitutes and this one sounds perfect! Thanks for the inspiration!
    Reply
    • Vicci says

      March 15, 2017 at 3:14 pm

      Cauliflower has hands-down become my favorite vegetable to experiment recipe substitutions with. It's just so awesomely versatile! Thanks for stopping by, Theresa :)
      Reply
  13. Erika says

    March 14, 2017 at 1:36 am

    Just to verify, because I can over think sometimes, you used a 6 muffin pan, not a 12 muffin pan?
    Reply
    • Vicci says

      March 14, 2017 at 1:41 am

      Yes, I used a 6-cavity jumbo muffin pan. Similar to this one here
      Reply
      • Erika says

        March 14, 2017 at 10:10 pm

        Awesome! Thank you!
        Reply
        • Vicci says

          March 14, 2017 at 10:12 pm

          No problem! 😊
          Reply
  14. carlaburke says

    March 13, 2017 at 6:39 pm

    To lower the carbs even more - and boost your protein, a small amount of gelatin (I use about a teaspoon of grassfed gelatin per cup of liquid, for things like this, ymmv).
    Reply
    • Vicci says

      March 13, 2017 at 6:48 pm

      What a great tip! Thanks for sharing, Carla 😊
      Reply
  15. ANN TRUDEAU says

    March 11, 2017 at 9:40 pm

    Question: When i've made pizza cauliflower crust from another recipe it called for 2 cups grated cauliflower, 1 egg, and 1 cup of parmesan cheese. In your recipe for the pot pies it calls for 1 medium cauliflower, 1 egg and only 1/4 cup of parmesan cheese. Is that enough cheese with a medium cauliflower to stick it all together??? How do I know what a medium cauliflower is to you??? Do you know how many cups there are in what you call a medium cauliflower??? I just want to know so I make this right!!!
    Reply
    • Vicci says

      March 11, 2017 at 10:04 pm

      Whenever I'm making a cauliflower crust, I only use 1/4 cup Parmesan cheese and it turns out perfectly every time. As for the measurements, you should get approx 4 cups cauliflower rice from a medium head of cauliflower, which is how much you will need to make 4 cauliflower cups (large muffin/ramekin sized). I hope this helps!! :)
      Reply
  16. ANN TRUDEAU says

    March 11, 2017 at 9:23 pm

    If you go to YouTube and search...The Best Cauliflower Pizza Crust Recipe That Won't Fall Apart (Chef Buck) He puts the grated cauliflower in a pan and dries it out instead of cooking and squeezing it out. It's much quicker, easier and less messy!!! n Love it!!!
    Reply
    • Vicci says

      March 11, 2017 at 9:25 pm

      Ooooh, that DOES sound like it would save a good chunk of time. I'll have to try that method out soon, thanks so much for sharing, Ann!
      Reply
  17. Erin says

    March 11, 2017 at 7:07 am

    What would be a good substitute for the parm cheese? On day 21 of Whole 30 and can't use the cheese. I can sub almond flour for the cornstarch or even arrow root and switch up the veggies to remove the corn and peas. Thanks!
    Reply
    • Vicci says

      March 11, 2017 at 9:07 am

      Hi Erin! The cheese really helps to hold everything together. Although I haven't tried myself, I have seen quite a few successful Paleo cauliflower crust recipes that use 2 tbs coconut flour. You could also experiment with 1/2 cup almond flour (since you already have that on hand). Just combine with the cauliflower, eggs and seasoning. I hope this helps! 😊
      Reply
  18. SA says

    March 6, 2017 at 8:52 pm

    Made this recipe tonight. My cups need a little more work but it was still delish. I also subbed tapioca flour for the corn starch (same effect). Thanks for sharing!
    Reply
    • Vicci says

      March 6, 2017 at 8:59 pm

      No problem! I'm so happy that you enjoyed this recipe 😊
      Reply

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