Looking for a classic dinner idea? With a few simple tweaks, this low FODMAP chicken pot pie will keep your taste buds and your tummy happy all winter long!
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It definitely feels like fall here in Toronto, friends! And I'm starting to get some seriously savoury cravings! So if you need me, I'll be snuggled up with this easy chicken pot pie!
Just so you know, one of my favourite things about this recipe is that it's crustless. Fun fact! While I love pies of all kinds, I am not a fan of pie crust… So while I keep telling my mom I cut the out crust of this classic dish to save time, it's really a secret upgrade to one of my favourite fall recipes!
I think you're going to like this upgrade, too! Especially since it means this chicken pot pie can travel from your fridge to your face in about half an hour.
Heads up, though. While this rich, savoury dish is bound to be one of your new fall favourites, this recipe is maxed out on fructans and GOS. So while this may be the most delicious thing you eat this week, you need to respect the serving sizes.
If you absolutely must have more fructans and GOS with your dinner (they're delicious, so I wouldn't blame you), skip the bun, and the FODMAP content will drop to 0.5 servings, each.
Keep it FODMAP friendly
This easy low FODMAP chicken pot pie will warm you up from the inside out! Check out the notes below for tips on keeping this recipe low FODMAP.
First up, chicken. Since chicken is a protein, it doesn't have any FODMAPs. That means you can eat as much chicken as you'd like without adding to your FODMAP load.
Next up, oyster mushrooms. According to Monash University, oyster mushrooms are low FODMAP in servings of 1 cup (75 g) per sitting. Servings of 1 kg or more are high in the FODMAPs sorbitol and mannitol.
Our recipe calls for 1/2 a cup of oyster mushrooms total. This works out to about 9 g per serving, which is well within the recommended range.
We'll also be using leeks. Monash has determined that the green part of a leek is low FODMAP in servings of 2/3 of a cup per sitting (54 g). Servings of 1 cup (75 g) or more are high in the FODMAP mannitol.
These chicken pot pies call for 1/4 cup of leeks, which works out to about 5 g per serving. This is within the recommended range.
Next up, flour. If you're in the elimination phase, you'll need to use gluten-free flour. Remember to check the label for other high FODMAP ingredients like amaranth flour, coconut flour, and spelt flour, etc.
Remember, unless you have celiac disease, you're avoiding the FODMAP fructan in wheat, not gluten itself.
We'll also be using chicken stock. Finding a low FODMAP chicken stock can be tricky since most products use onion and garlic, as well as high FODMAP servings of other ingredients like celery. If you want to make your broth, grab my easy chicken broth recipe. This recipe doesn't have any FODMAPs, so you can use as much as you'd like without changing your FODMAP math.
For my North American peeps, Campbell's no salt chicken broth and GoBio's chicken broth are both low FODMAP. If you can't find them at your local store, you can also use Fody Food Co.'s Monash certified low FODMAP chicken soup base.
Next up, cream. If you're in the elimination phase of the program, you'll need to use lactose-free cream. Heads up, both Natrel and Lactantia have lactose-free lines that go up to 35%.
We'll also be using frozen peas and carrots. According to Monash, carrots don't have any FODMAPs, so these won't add anything to your FODMAP load.
Peas on, the other hand, are low FODMAP in servings of 1 tbsp (15 g) per sitting. Servings of 2 tbsp (18 g) or more are moderately high in the FODMAPs GOS and fructan.
We'll be using 2 tbsp of frozen peas total, which works out to 7.5 g per serving. This is within Monash's recommended range.
Our recipe also calls for green onions. Monash has determined that the green part of a green onion doesn't have any FODMAPs, so you can add as much as you'd like without adding to your FODMAP load.
Last but not least, buns! According to Monash, most gluten-free bread products are low FODMAP in a range between 52 – 68 g per sitting. Larger servings are high in the FODMAPs GOS and fructan. So, pick a low FODMAP bun that's 68 g or less, and you should have around one serving of GOS and fructans in your FODMAP math.
Buns not your thing? No worries! You can swap it out for a roll, biscuit, or piece of crusty bread. Just remember to check your Monash app for the recommended serving size and adjust your FODMAP math.
Wondering how these chicken pot pies stack up? Check out the notes below to see how many servings of each FODMAP group are in one of these chicken pot pies. Want to know more about FODMAP stacking and how to manage it? Read my full article here.
Lactose = 0
Fructan = 1.5
GOS = 1.5
Polyol = 0.21 (0.12 Sorbitol, 0.2 Mannitol)
Craving a fall classic? This easy chicken pot pie will keep your insides nice and toasty!
- 3 tbsp unsalted butter, divided
- 2 boneless, skinless chicken breasts, cut into 1” cubes
- sprinkle of salt and freshly ground pepper
- 1/2 cup oyster mushrooms, chopped
- 1/4 cup leeks – green part only, diced
- 1 tbsp fresh thyme, chopped
- 3 tbsp low FODMAP all-purpose flour
- 3/4 cup low FODMAP chicken stock
- 1/2 cup lactose-free heavy cream
- 1/2 cup frozen carrot pieces
- 2 tbsp frozen peas
- 2 tbsp green onions – green part only, chopped
- Splash fresh lemon juice
- 4 low FODMAP buns for serving *optional
- Melt 1 tbsp of butter in a frying pan over medium heat. Lightly season the chicken with salt and pepper. Once the butter has melted, add the chicken to they frying pan and cook until each side of the chicken is browned (about 2 minutes per side). Set the chicken aside.
- Add the rest of the butter to the pan along with the mushrooms and leeks. Cook for 3 – 4 minutes, then add the tyme and flour and stir to coat evenly (about 1 minute)
- Stir in the broth and the cream, then bring the mixture to a low simmer. Add the peas, carrots, and chicken (plus any chicken juices) to the frying pan and simmer until the chicken is fully cooked (about 3-4 minutes).
- Add the green onions and stir until they've just wilted. Then stir in a small squeeze of lemon juice.
- Cut a well into 4 low FODMAP buns and ladel 1 cup of chicken pot pie filling into each bun. Serve immediately.
Recommended low FODMAP serving size – 1 chicken pot pie
- Category: Lunch, Dinner
- Cuisine: American
- Serving Size: 1 cup
- Calories: 395
- Sugar: 5
- Sodium: 77
- Fat: 20
- Saturated Fat: 12
- Unsaturated Fat: 7
- Trans Fat: 0
- Carbohydrates: 32
- Fiber: 2
- Protein: 22
- Cholesterol: 92
Keywords: Chicken Pot Pie, Deconstructed Chicken Pot Pie, Stovetop Chicken Pot Pie, Easy Chicken Pot Pie
You might also like one of these dinner ideas:
- Low FODMAP shepherd's pie With a rich meat filling and a gluten-free potato crust, you'll crave this shepherd's pie all year long!
- Low FODMAP baked ziti Curb your comfort food cravings with this delicious baked ziti! Packed with rich, savoury flavour, it will be a family favourite in no time!
- Low FODMAP macaroni and cheese Whether you’re feeding the gang for the big game or looking for some leftovers you can steal for lunch, this easy macaroni and cheese will hit the spot!
If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!