How Many Carbs Are in a Chicken Pot Pie?

Chicken pot pie is a classic comfort food that brings back nostalgic memories of childhood or homecooked meals. This savory pie is filled with tender pieces of chicken, vegetables, and a creamy sauce all nestled under a golden, flaky crust. But if you’re watching your carbohydrate intake, you may be wondering – how many carbs are actually in a chicken pot pie? Let’s take a detailed look.

The Average Carb Count in Chicken Pot Pie

The carbohydrate content of chicken pot pie can vary greatly depending on the specific recipe, ingredients, portion size, and cooking methods. However, most nutrition sources estimate that on average, one individual chicken pot pie contains 30-45 grams of net carbs. This carb count typically includes about 25-35 grams from the pie crust and 5-15 grams from the filling.

To break it down further:

• A one cup serving of chicken pot pie filling has approximately 10-15 grams of net carbs,

• A serving of pot pie crust measuring 1/6th of a 9 inch pie crust has roughly 15-20 grams of net carbs.

So combined together in a full slice of pot pie, you’re looking at a total of 30-45 grams of carbohydrates. The exact number depends on the recipe, but this gives a general estimate.

Factors That Impact the Carb Count

There are several factors that influence the total carbohydrate content found in chicken pot pie:

Ingredients

The main sources of carbs in pot pie are the crust and starchy vegetables like potatoes, carrots, peas and corn. Using low-carb substitute ingredients can lower the carb count.

Portion Size

Larger portions or bigger slices of pie will have more carbs. A smaller slice or bowl of just the filling will be lower in carbs.

Crust Type

The thicker and more dense the pie crust, the more carbs it will contribute. Opting for a thinner, lighter crust can reduce this.

Cooking Method

You can make chicken pot pie as a casserole or skip the crust entirely to drastically cut the carbs.

Homemade vs. Store-bought

Store-bought frozen pot pies may have more thickeners and fillers that add extra carbs versus homemade.

Brands

Carb counts can vary significantly between brands based on their unique recipes. Always check labels.

Tips for Lower Carb Chicken Pot Pie

If you’re looking to enjoy chicken pot pie on a low-carb diet, there are several modifications you can make:

• Use a cauliflower crust or almond flour crust in place of traditional pie dough.

• Skip the crust entirely and make it a chicken pot pie casserole or crustless pot pie.

• Choose non-starchy vegetables like broccoli, spinach, zucchini, and mushrooms.

• Use fresh herbs and spices instead of starch-based thickeners.

• Opt for a thinner, smaller crust made with low-carb flours.

• Check labels and compare brands for lower carb options.

• Eat a smaller portion of just the filling without the crust.

Nutritional Benefits of Chicken Pot Pie

When made with whole food ingredients, chicken pot pie can also deliver a variety of important vitamins, minerals, and antioxidants. Some of the nutrients found in chicken pot pie include:

• Protein – from the chicken as well as egg in the crust. Helpful for building muscle mass.

• B Vitamins – particularly B12, B6 and folate. Help support energy and red blood cell production.

• Vitamin A – from carrots and peas. Important for immune function and eye health.

• Potassium – from the vegetables. Key for heart health, fluid balance and muscle function.

• Zinc and Iron – from chicken. Help transport oxygen and support the immune system.

So in addition to being delicious comfort food, chicken pot pie can also provide important nutrients when homemade with high quality ingredients. Monitoring portion sizes and making adjustments as needed can allow you to work this classic dish into a low-carb lifestyle.

The Bottom Line

While the exact carb count varies, a typical individual chicken pot pie made with a pie crust and starchy vegetables contains around 30-45 grams of net carbohydrates. Following low-carb recipe modifications can reduce this number. When enjoyed in moderation and as part of a healthy diet, chicken pot pie can be a tasty source of protein, vitamins, minerals and antioxidants. Make smart ingredient choices to customize it to fit your dietary needs.