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Chicken Pot Pie (minus the gluten, dairy and eggs!)

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chicken-pot-pie coconut oil rice flour tapioca flour buckwheat flour-dairy free egg free recipe college celiac gluten free diet

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When the temperature fell and crazy classes skyrocketed, this college celiac needed some major comfort food. Or a killer slice of gluten free, dairy free, egg free chicken pot pie.

Juicy chicken, tender vegetables, creamy sauce and a crunchy, whole-grain crust to top it off… can you blame me if the 9X9 cake pan portion usually disappears within a week?

Further Food Commentary:

Classic comfort favorites can be a challenge with diet restrictions​. Casey's chicken pot pie hits the mark for diets that are gluten-, egg- and dairy-free (if you opt for the coconut oil). It's filled to the brim with a healthy mix of veg and lean chicken breast, and relies on a stock and coconut flour-based roux to naturally thicken the sauce, eliminating the need for added cream or preservative-, fat- and sodium-laden cann​​ed cream bases.

The​ ​heavier weight​ of buckwheat flour​ can mean​ more bulk​/​less rise in​ baked goods,​ but is​ offset​ ​here​ by light​ ​rice and tapioca flours, which also​ help retain moisture for a tender crumb​ ​and​ golden crust​.

*Note: Keep sodium levels in check ​with a low- or no-salt added stock, if using store-bought.

By Heather Goesch, MPH, RDN, LDN
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Chicken Pot Pie (minus the gluten, dairy and eggs!)

Stars ( Reviews)

  • Prep Time:30 mins
  • Cook Time:50 mins
  • Servings: 5

Ingredients

For the Crust (this only makes a top crust, so double if also want a bottom one):
1 1/2 cups gluten-free flour mixture (I personally like a mixture of rice, buckwheat, millet and tapioca flour)
1/2 cup cold (mostly solid) coconut oil (or fat of choice)
1-2 tablespoons chopped fresh herbs such as thyme, oregano, and/or parsley

1/4 cup of cold water

 

For the pie filling:

1 tablespoon oil of choice (olive, coconut, etc)

1 white or sweet potato (diced)
2 cups chopped mixed veggies, such as zucchini, squash, broccoli, cauliflower, beets, cabbage, snow peas, green beans, peas, carrots, etc.*

1-2 chicken breasts (diced)

 

For the sauce:
1 cup chicken/vegetable stock
1/4 cup coconut flour (or other gluten-free alternative)
1-2 tablespoons olive oil
Salt and pepper to taste

 

*Rather than following an exact measurement, I pack as much veggies into my pan as will fit!

Instructions

  1. To prepare crust, mix together flour, coconut oil and herbs.
  2. Drizzle in water, mixing until dough forms. If the mix feels too dry, feel free to add a little extra water.
  3. Form the dough into a ball and then place it into the fridge to chill.
  4. Preheat the oven to 425 degrees F.
  5. Saute potatoes and vegetables in oil for 5-10 minutes, or until softened but not yet cooked through.
  6. Prepare the sauce by heating a separate pan on medium-high heat, whisking together oil and flour until combined then adding stock.
  7. Reduce heat to simmer and continuing to whisk until thick, adding more flour or chicken stock as necessary to reach your desired consistency.
  8. When vegetables are soft and the sauce is thick, combine them with the chicken in an oven-safe pot or a baking dish. Make sure to stir thoroughly to distribute all the ingredients equally!
  9. Remove ball of dough from fridge, flatten it into a crust using your hands or a rolling pin.
  10. Transfer dough to baking dish, laying over the top of mixture. (Don’t worry if it cracks! I’ve devoured it as one sheet or applied in patches, and it tastes equally delicious!)
  11. Bake mine  for thirty minutes, reduce heat to 375 degrees F and bake for another 15-25, until crust browns and the juices start bubbling.
  12. You can devour a slice straight from the oven and/or reheat it later on.
To prepare crust, mix together flour, coconut oil and herbs. Drizzle in water, mixing until dough forms. If the mix feels too dry, feel free to add a little extra water. Form the dough into a ball and then place it into the fridge to chill. Preheat the oven to 425 degrees F. Saute potatoes and vegetables in oil for 5-10 minutes, or until softened but not yet cooked through. Prepare the sauce by heating a separate pan on medium-high heat, whisking together oil and flour until combined then adding stock. Reduce heat to simmer and continuing to whisk until thick, adding more flour or chicken stock as necessary to reach your desired consistency. When vegetables are soft and the sauce is thick, combine them with the chicken in an oven-safe pot or a baking dish. Make sure to stir thoroughly to distribute all the ingredients equally! Remove ball of dough from fridge, flatten it into a crust using your hands or a rolling pin. Transfer dough to baking dish, laying over the top of mixture. (Don’t worry if it cracks! I’ve devoured it as one sheet or applied in patches, and it tastes equally delicious!) Bake mine  for thirty minutes, reduce heat to 375 degrees F and bake for another 15-25, until crust browns and the juices start bubbling. You can devour a slice straight from the oven and/or reheat it later on.

Nutrition Information

Per Serving:  Calories: 480; Total Fat: 28g; Saturated Fat: 19g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 29mg; Sodium: 137mg; Potassium: 665mg; Carbohydrate: 42g; Fiber: 9g; Sugar: 2g; Protein: 18g

Nutrition Bonus:   Vit C: 37%; Vit A: 18%; Iron: 17%

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Casey Cromwell Contributor
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