Cauliflower Pot Pies

Sep 25, 2019

Cauliflower Pot Pies

What’s your favorite part about a pot pie? Is it the flakey crust? Tender chicken? Whatever it is, just be glad you’re eating it today because it wasn’t always the delicious pot pie we’re used to.

In fact, when pot pies were first made by the Romans, the crust was used as a baking dish and was often thrown away. In 16th century England, nobles would have “surprise pies” prepared, where live animals would jump out when the pie was cut open!

There are no live animals in this meal, and the crust is made out of cauliflower for a healthy, delicious, and edible change to the classic.


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


  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 10 minutes.
  2. Add the cauliflower rice to a cheesecloth and squeeze out as much of the juice from the cauliflower as possible.
  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 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!


Serving size 1 pot pie. Serves 4.

Nutritional Analysis Per Serving
Calories 205
Total Fat 6 g
Sodium 491 mg
Cholesterol 73 mg
Sugars 5 g
Carbohydrates 17 g
Protein 20 g


This recipe was courtesy of It’s Cheat Day Every Day.


University Bariatrics