This Keto Chicken Pot Pie is perfect no matter what the weather is, serve it with some roasted veggies in winter or crisp refresh salad in the summer.
A great dish for anyone following a ketogenic diet as well as a gluten and grain free diet.
The filling is loaded with shredded free range chicken, broccoli, spinach, fresh herbs and a dash of coconut milk for creaminess.
Then we get to the crust, don't let it frighten you, it is so easy to make and did we mention delicious?
Made with a combination of coconut flour, butter or olive oil and coconut milk that forms a thick batter, simply dollop the mixture over the pie filling and bake in the oven until the top becomes golden and crispy.
This crust is delicious as it absorbs a lot of the juices from the filling but still holds its shape with an almost bready texture. Talk about healthy and comfort food!
Why Should I Eat Organic/Free Range Chicken & Eggs?
Conventional chickens are typically factory farmed, this means that the farms are not obligated to let the chickens roam freely in pastures with natural sunlight. These chickens are fed commercial grain instead of freely foaming for natural, organic, GM-free foods.
When it comes to conventional chickens, they are being farmed it cramped spaces, which means diseases can occur. This brings us to antibiotics, the birds are systematically given antibiotics as a preventative measure. These antibiotics don't just go away but remain in the meat.
Low doses of antibiotics are also given as growth promoters which are the cause for unnaturally large chickens - known as super chickens.
Did you know that conventional chickens have also been linked to disrupting hormones?
A study investigated the effects of the chicken feed, conventional chicken meat and organic chicken meat on female rats, were they looked at their percentage growth rate, serum cholesterol, progesterone, testosterone, and estrogen levels.
The study concluded that there was a significant increase in growth rate, serum cholesterol levels, and imbalance in serum steroidal hormone levels.
Thus the research suggests that the intake of commercial chicken feed and commercial chicken meat may be one of the potential causes of the development of polycystic ovary syndrome in females due to steroid hormonal imbalance.
Here are some Tips when it comes to Purchasing Poultry
When reading the labels on the chicken next time you go to the store, here are some terms to look out for:
- Fresh - meaning the chicken has never been cooled below 26° F or -3° C.
- Natural - this should mean that the chicken doesn't contain any preservatives or artificial ingredients. Most chicken sold in stores are able to easily make this claim since it just means that there’s no artificial ingredients or preservatives added to the meat.
- Farm-raised - it doesn’t really mean anything since every single chicken is raised on a farm of some kind.
- Hormone-free - this can be meaningful for other meats but not chicken since poultry legally cannot contain hormones.
- Antibiotic-free - since conventional chickens are commonly given antibiotics, organic chickens are not allowed to be given antibiotics.
As we know when it comes to buying free-range/organic poultry products it is very likely going to cost you a little more in the supermarket.
However, as we have seen from the above information, the health benefits of choosing to eat free-range chickens may well be worth it!
Here are 4 reasons to choose free-range:
- Fewer Toxins in your Diet - advantages of eating free range is that there is less risk that you are going to have toxins in your diet.
- They Have Less Fat - Chickens that are allowed to roam, forage, feed on pasture and get exposed to the sunshine, develop more muscle and less fat. This means that your free-range chickens will not shrink when cooked and you only need to add a little fat when cooking them.
- Better Flavour - If chickens are raised in free-range conditions, they are able to exercise their natural tendencies as freely as possible and in a much less stressful environment, the result is a poultry product with heightened flavours.
- Healthy Free-Range Eggs - the free-range eggs contain a less cholesterol, less saturated fat, more vitamin A and E, twice as much omega-3 fatty acids, seven times as much beta-carotene.
For the Chicken Pot Pie Filling:
2 tablespoons of grass-fed butter or coconut oil
½ cup broccoli florets
½ cup baby spinach
¼ small onion, diced
¼ tsp Himalayan salt
¼ tsp ground black pepper
2 garlic cloves, minced
¾ cup coconut milk
1 cup chicken bone broth
¼ tsp fresh rosemary
pinch fresh thyme
2½ cups cooked chicken, shredded
¼ tsp Xanthan Gum
For the crust:
4½ tablespoons of butter, melted and cooled or olive oil
2 tablespoons coconut flour
3 tablespoons almond flour
2 tablespoons full-fat sour cream/coconut milk
¼ teaspoon salt
¼ teaspoon baking powder
1⅓ cup grass-fed cheddar cheese or mozzarella, shredded (optional - omit for dairy free)
- Sautee onion, mixed veggies, garlic cloves, salt, and pepper in 2 tablespoons butter or coconut oil in an oven-safe skillet for approx 5 min or until onions are translucent.
- Add coconut milk, chicken broth, poultry seasoning, thyme, and rosemary.
- Sprinkle Xanthan Gum on top and simmer for 5 minutes so that the sauce thickens. Make sure to simmer covered as the liquid will evaporate otherwise. You need a lot of liquid for this recipe, otherwise, it will be dry.
- Add shredded chicken.
- Make the breading by combining melted butter or olive oil, eggs, salt, and sour cream or coconut milk in a bowl then whisk together.
- Add coconut flour and baking powder to the mixture and stir until combined.
- Stir in cheese.
- Drop batter by dollops on top of the chicken pot pie. Do not spread it out, as the coconut flour will absorb too much of the liquid.
- Bake in a 200C oven 20 min or until golden.
- Serve with your choice of sides - roasted veggies or a crisp salad.