Name: Healthy Chicken Pot Pie Casserole
Prep time: 15 min
Cook time: 55 min
Total time: 70 min
Ingredients: 2 tablespoons Extra Virgin Olive Oil; 8 oz Mushrooms (canned or fresh and diced); 1/2 cup Yellow Onion (diced); 2/3 cup Celery (diced); 2/3 cup Carrots (diced); 4 cloves Garlic (minced); 1/3 cup All Purpose Flour (or GF flour); 1/2 teaspoon Garlic Powder; 1/2 teaspoon Onion Powder; 1/2 teaspoon Dried Thyme; 1 1/2 cups Low Fat Milk (or milk of choice); 1 cup Frozen Peas; 1 cup Jasmine Rice (uncooked); 2 lbs Chicken Breast (cubed or shredded and pre-cooked); 2 cups Chicken Broth (no sodium added); Salt and Pepper to taste

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Healthy Chicken Pot Pie Casserole is a low calorie veggie and protein packed casserole. A lighter chicken pot pie recipe that's easy, delicious and filling. Low Calorie + Gluten Free

white casserole dish with chicken and vegetables

Love chicken pot pie, but not all the calories? This low calorie chicken pot pie recipe is for you! I lightened up the recipe making this casserole dish lighter, but just as delicious as the real deal.

Along with low calorie chicken pot pie soup, this is one of my favorite recipes to make.

It's hearty, packed with vegetables and protein and the ultimate satisfying meal! The good news is you can feel great about eating this as it's nutritious and much lower in calories than other versions.

tan plate with chicken, rice and vegetables

What Makes This Chicken Pot Pie Casserole Recipe Healthy?

You will love this lighter chicken pot pie recipe! It omits heavy cream and uses broth and milk instead to lighten up the calories along with omitting the biscuits and butter.

Low Calorie - Traditional chicken pot pie recipes have 500-700 calories per serving. This recipe is just 377 calories per serving.
Higher Protein - This recipe has 41 grams of protein per serving. Protein is important for satiety and stabilizing hunger along with preventing muscle loss from losing weight and from the aging process. Most of my clients are very deficient in protein.
Lower Fat - There is only 2 grams of saturated fat in this recipe making it much lower in fat that traditional chicken pot pies.

food ingredients in white bowl on a marble countertop

Ingredients For Healthy Chicken Pot Pie Casserole

Here's what you need to make low calorie chicken pot pie casserole! For the full list of measurements and nutrition information, scroll to the bottom of this post.

You will also need a rectangular backing dish for making chicken pot pie casserole. Here's the one I used.

Chicken Breast (I used ButcherBox pasture-raised chicken)
Extra Virgin Olive Oil
Mushrooms
Yellow Onion
Celery
Carrots
Garlic
All Purpose Flour (or Gluten Free Flour)
Garlic Powder
Onion Powder
Thyme
Milk
Frozen Peas
Jasmine Rice
Chicken Broth
Salt and Pepper

For ingredient substitution recommendations, see the substitution section below.

3 skillets with chicken pot pie ingredients cooking in them and one casserole dish

How To Make Healthy Chicken Pot Pie Casserole In The Oven

Here's how to make this lighter chicken pot pie casserole. You will need a skillet and a baking dish to make this healthy casserole recipe.

Step One - Preheat oven to 375 F. Set aside a 9-inch by 13-inch baking dish.

Step Two - Heat a large skillet over medium heat. Add the oil, onion, garlic, celery, carrots, mushrooms, thyme, garlic powder, onion powder, salt and pepper. Cook 5 minutes until the vegetables are al dente.

Step Three - Add the flour to the veggies and stir together to absorb the liquid from the skillet.

Step Four - Add the milk to the skillet while stirring constantly until the milk thickens.

Step Five - Turn off the heat and add the frozen peas, uncooked rice and cooked chicken to the skillet. Stir together then transfer to the baking dish.

Step Six - Add the broth to the mixture in the baking dish and stir. Cover the casserole with foil and bake 30 minutes in the oven.

Step Seven - After 30 minutes, remove the foil and stir the contents. Bake for another 20-25 minutes then remove it from the oven and let it sit for 15 minutes before serving.

Can You Use Raw Chicken In A Casserole

I used cooked chicken in this chicken pot pie casserole recipe. I make shredded chicken in the Instant Pot (it's super easy!) and then just add it to the dish.

You can also use raw chicken in a casserole like this one as it will fully cook safely to 165 F after 30 minutes of cooking at 375 F. I recommend chopping the chicken into small cubes and added it to the casserole that way.

white casserole dish with rice, veggies and chicken

Storing and Reheating Chicken Pot Pie Casserole

Prep Ahead Of Time - You can prep chicken pot pie casserole ahead of time up to the point of baking. Simply cover the casserole dish and refrigerate then when ready to bake, remove from the oven while the oven is preheating then pop the casserole dish in the oven with it covered and baked according to the instructions.
Storing Chicken Pot Pie - This chicken pot pie casserole can be stored in the refrigerator up to 4 days.
Freezing Chicken Pot Pie - I do not recommend freezing the casserole until after it has been completely baked as the freezing will create a lot more liquid from the vegetables. You can freeze chicken pot pie after it has been baked up to 3 months.
Reheating Chicken Pot Pie - If you need to reheat chicken pot pie, bake it in the oven at 325 F for 15-20 minutes or in the microwave 2-3 minutes for one serving.

Chicken Pot Pie Frequently Asked Questions

Is It Safe To Use Raw Chicken In A Casserole

Raw chicken breast is safe to use in a casserole as the bacteria will be killed at 165 F after 30 minutes of cooking at 350 F or above.

How Long Does It Take To Bake Raw Chicken At 350 F

Chicken breast at 350 F takes 25-30 minutes to cook. Check with a meat thermometer that the internal temperature is 165 F or above.

How To Thicken Chicken Pot Pie Filling

How do you thicken chicken pot pie filling? Adding milk, broth and flour is what thickens chicken pot pie and creates a thick mixture. If your mixture seems runny, you can add a tablespoon of flour, cornstarch or arrowroot powder to absorb some of the liquid.

Do You Cover Chicken Pot Pie In The Oven

This chicken pot pie recipe is cooked covered in the oven to prevent from burning.

white rectangular casserole dish with peas, carrots, chicken and rice

Substitutions For Healthy Chicken Pot Pie Casserole

Here are the substitutions you can make for this lighter chicken pot pie casserole without biscuits.

Remember when you substitute ingredients it will change the nutritional values from what you see in the recipe card below.

Chicken Breast - Turkey can be swapped for chicken in this recipe. For a vegetarian option, use tofu or tempeh instead to keep the protein content balanced.
Milk - Any milk can be used in the recipe including dairy-free milk.
Flour - You can replace the flour with gluten free all purpose flour.
Broth - I used no sodium added chicken broth for this recipe. Chicken or vegetable broth or stock can be used in this recipe.
Vegetables - You can swap any of the vegetables in the recipe to your liking.
Peas - You can replace the peas with frozen corn or omit them.
Rice - You can use any uncooked rice for this pot pie chicken casserole. Brown rice, white rice, basmati rice, barley or quinoa could all be substituted in this recipe. Cooking times may vary using different rices than the one used in this recipe.
Dairy-Free - Use dairy-free milk for a dairy-free chicken pot pie.
Gluten-Free- Use gluten-free flour all purpose flour instead of all purpose flour.

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casserole dish with chicken pot pie ingredients

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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