Low FODMAP Chicken Pot Pie
You asked for it! You all have made it very clear that a recipe for Low FODMAP Chicken Pot Pie was something you NEEDED. So, here it is! As delicious as any classic rendition that you have ever had. Promise.
The Key is The Crust
Hearty chicken, tender vegetables, a creamy sauce and a buttery, flaky crust– the crust makes the pie! Our All-Butter Pie Crust is tried and true! It is gluten-free, easy to work with and makes a fabulous sweet pie, such as a base for a pumpkin pie, or rhubarb lattice, and it works for savory pies, such as here for our Low FODMAP Chicken Pot Pie.
And, BTW, I like a single, top-crust version, which is what I use here for our Low FODMAP Chicken Pot Pie. You might find double-crusted pot pies, but I find that the bottom crust almost always gets soggy and also the crust to filling ratio is just off for me.
A single crust is not only easier, but it allows for a better ratio of inner filling to outer crust.
If you would like to make a double-crusted pie, you can. Our All Butter Pie Crust Recipe makes enough for two crusts. Simply roll out the bottom crust, fit it into the pan, scrape the filling inside, lay top crust over filling, seal and crimp the two crusts together, cut vents in top crust and bake as directed.
Let’s Look At The Sauce
There is a creamy sauce that holds all the chicken and vegetables together under the crust. It is typically made with milk as well as chicken stock.
Good thing we can have both, in their low FODMAP incarnations, of course. Lactose-free whole milk makes the sauce nice and creamy and our low FODMAP chicken stock, or a purchased equivalent, works its wonders.
If you would like to make a lighter sauce, use 2 ½ cups (600 ml) of stock. If you would like it creamier, use half milk and half stock. The images show the recipe made with all stock.
Carrots, Peas And…?
In classic versions of chicken pot pie you will most likely find carrots, peas, potatoes and onions. We have substituted leeks and scallions for onions, carrots and potatoes of course are very low FODMAP and there are low FODMAP amounts of peas, so we have used all of these colorful, flavorful vegetables.
Some pot pie recipes include mushrooms and some don’t. We love their umami flavor and meaty texture, so we have included them in our Low FODMAP Chicken Pot Pie.
You could use other root vegetables, such as cooked sweet potatoes, corn, turnips or celery root, but you wouldn’t want to add them to the vegetables already in the dish, rather they should be used in substitution so that the ratio of sauce to solids remains correct. I like adding parsnips (dice them just like the carrots).
And of course you have to check FODMAP levels. Use your Monash app!
Use The Right Pie Plate
Our Low FODMAP Chicken Pot Pie has quite a generous filling and will overflow a typical 9-inch (23 cm) pie plate. Make sure you have a deep-dish pie plate measuring 9 ½-inches (24 cm).
You can see in the image below that the 9-inch (23 cm) fits inside the 9 ½-inch (24 cm) with room to spare. The difference in volume is significant, the smaller holding 4-cups (960 ml) and the larger holding 6 ½ cups (1.5 L)!
As always, use the ingredients and equipment that is called for and you will success when following our recipes – both in terms of looks, taste and texture and also in FODMAP content.
Low FODMAP Chicken Pot Pie
This is it! Our Low FODMAP Chicken Pot Pie is a Family Favorite!
- 4 cups (560 g) cubed or shredded cooked chicken, white or dark meat, or a combo, at room temperature
- 1/2 cup (75 g) frozen peas; no need to defrost
- 1 pound (455 g) diced peeled potatoes; I like Yukon gold
- 2 medium carrots, trimmed, peeled and diced
- 1/2 cup (113 g; 1 stick) unsalted butter, cut into pieces
- 1/2 cup (36 g) chopped leeks, green parts only
- ¼ cup (16 g) chopped scallions, green parts only
- 4- ounces (115 g) trimmed oyster mushrooms, chopped
- ½ teaspoon dry rubbed sage
- ½ teaspoon dried thyme
- 1/2 cup (73 g) low FODMAP gluten-free all-purpose flour
- 2 1/2 cups (600 ml) low FODMAP Chicken Stock
- Kosher salt
- Freshly ground black pepper
- 1 half batch Low FODMAP All-Butter Pie Crust, rolled out, unbaked
Preheat oven to 425°F (220°C). Coat a 9 ½-inch (24 cm) deep-dish pie plate with nonstick spray and place on a rimmed baking sheet pan to catch drips.
Place leftover chicken and peas in a large mixing bowl; set aside.
Bring a large pot of water to a boil. Add potatoes and carrots and simmer until just tender, about 8 minutes. Drain well and add to bolw holding chicken.
In a large skillet, heat butter over low-medium heat until melted. Add leeks and scallions and sauté until beginning to soften, then stir in the mushrooms. Continue to sauté until mushrooms have softened as well. Whisk in sage and thyme and cook for about 30 seconds, then whisk in the flour.
Cook, whisking often, for about a minute to remove raw flavor of flour. Slowly whisk in the stock and cook, whisking often, until gravy is thick and smooth, about 2 minutes. Taste and adjust seasoning as desired.
Scrape over chicken and vegetables and fold everything together very well to evenly combine. Scrape into prepared pan.
Prepare our Low FODMAP All Butter Pie Crust as directed in that recipe and roll out dough on a lightly floured surface into a large circle about ¼-inches thick (6 mm). Cut into an 11-inch (28 cm) round and transfer to the top of the pie. Tuck the edges under and crimp so that it is just covering the filling. Create 4 slashes in the top of the pie as shown in the images.
Bake for about 40 to 45 minutes or until is light golden brown and filling is bubbling. Let stand 5 minutes before serving. Our Low FODMAP Chicken Pot Pie is best served freshly baked.
- When we make our low FODMAP Chicken Pot Pie we often double the recipe, make two pies, and freeze one of the pies after arranging the raw crust on the top. Our low FODMAP Chicken Pot Pie freezes well. Simply remove from freezer as oven preheats to 425°F (220°C), bake for 30 minutes, then reduce temperature to 350°F (180°C) and continue baking for about an hour or until the crust is golden brown and an instant read thermometer inserted into the center of the filling registers 165°F (74°C).
- You can also use cooked turkey. This is a great dish to make post-Thanksgiving or Christmas if you have leftover turkey.
Our recipes are based on Monash University and FODMAP Friendly science.
- Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- Leeks: The green parts of leeks are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
For more chicken recipes, check out our article, 10 Gut Friendly Chicken Recipes You Can Have On Your Table Tonight!