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Low Carb Lunch/Dinner Recipes

Low Carb Cauliflower Pot Pies

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

These Low Carb Cauliflower Pot Pies are 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 Cauliflower 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 Cauliflower 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!

15 minPrep Time

25 minCook Time

40 minTotal Time

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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
  • 8 oz 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!
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http://www.itscheatdayeveryday.com/low-carb-cauliflower-pot-pies/

Nutrition Facts
Serving Size 1 pot pie
Servings Per Container 4 pot pies
Amount Per Serving
Calories 205 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 73mg 24%
Sodium 491mg 20%
Total Carbohydrate 17g 6%
Dietary Fiber 4g 16%
Sugars 5g
Protein 20g 40%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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

Comments

  1. 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

    • 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. 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

  5. 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

  6. 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

    • 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

  10. 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

    • 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. 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

    • 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

    • 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

  14. 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

  15. 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

    • 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. 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

    • 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. 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

    • 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. 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

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