Low Carb Cauliflower Pot Pies
Enjoy the flavors of a comforting chicken pot pie in low carb form! Made with cauliflower, these Low Carb Cauliflower Pot Pies are guilt-free and highly delicious!
Enjoy the flavors of a comforting chicken pot pie in low carb form! Made with cauliflower, these Low Carb Cauliflower Pot Pies are guilt-free and highly delicious!
- 1 egg
- pinch of salt and pepper
- 1 1/2 cups chicken broth
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/4 cup shredded parmesan cheese
- 1/2 onion diced
- 2 cup water
- !for the cauliflower base:
- 1 medium head cauliflower (4-5 cups cauliflower rice)
- !for the pot pie filling:
- 1/4 cup almond milk unsweetened
- 1 cup frozen mixed vegetables
- 8 oz cooked chicken diced
- 1 tbs onion powder
- Carbohydrate 58.4596483333335 g
- Cholesterol 1595.205642624 mg
- Fat 315.641344049467 g
- Fiber 16.4528332489332 g
- Protein 422.8744209504 g
- Saturated Fat 91.9014401955867 g
- Serving Size 1 1 recipe (3087g)
- Sodium 1950.63366321869 mg
- Sugar 42.0068150844003 g
- Trans Fat 27.8198794386667 g
- Calories 4822 calories
Step-by-step
- 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 approx 10 minutes.
- Add the cauliflower rice to a cheesecloth and squeeze out as much of the juice from the cauliflower as possible. If you don't, the bases may end up soggy. (The key here is to really get as much of that juice out as you can. Once you have done a round with the cheesecloth. Repeat with another dry cheesecloth to ensure you have removed a majority of the liquid. I managed to get 1 1/2 cups of cauliflower juice).
- 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.
- 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 approx 5-8 minutes or until frozen vegetables are soft.
- 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.
- Fill each cauliflower base with the pot pie filling and serve!
Failing to remove excess water from the cauliflower rice guarantees a soggy and structurally compromised base. Raw cauliflower contains a high percentage of cellular water that must be physically expelled before mixing with the egg and parmesan binder. Pulse the florets in a food processor until uniform, microwave the resulting grains for five minutes to break down cell walls, and allow the mass to cool sufficiently for handling. Transfer the warm vegetables to a cheesecloth and twist tightly, repeating the process with a second dry cloth until extraction yields roughly one and a half cups of liquid. Pressing this dry mixture firmly against the walls of greased ramekins ensures the starch and protein network can set properly during the 400 degree Fahrenheit bake. Watch for edges to turn golden brown and centers to dry out completely before removing the vessels from the heat. Meanwhile, building the chicken and vegetable filling requires a starch slurry to thicken the chicken broth and almond milk base once brought to a rolling boil. Leftover components store separately in airtight containers for up to three days, though assembling the filled cups in advance will soften the crust during refrigeration.
