Chicken pot pie is a classic American casserole. It’s made with chicken, onions, carrots, and peas, and topped with a buttery flaky crust. Many people think of this dish as something their grandparents would eat. In fact, most people probably wouldn’t think that chicken pot pie could be healthy at all. After all, it’s essentially just a big casserole filled with carbs and saturated fat from the shortening used to make the crust. So is chicken pot pie healthy or not? Let’s take a closer look to see if this is an unhealthy meal or one that can fit into your healthy diet plan.
Is Chicken Pot Pie Healthy?
Yes, chicken pot pie can be a healthy meal. It depends on the ingredients that are used. For example, if you use a store-bought crust or pastry, that is likely not very healthy. If you make your own crust with whole-wheat flour and minimal amounts of butter or oil, that would be much healthier. The chicken and vegetables in the pot pie can also be healthy choices if they are not covered in unhealthy sauces or processed foods. So, it is possible to make a healthy chicken pot pie if you are mindful of the ingredients that you use.
Nutrition Facts For Chicken Pot Pie
1. Calories: 1,280
Calories are the most important thing to consider when trying to maintain a healthy diet. A serving of chicken pot pie contains more than 1,000 calories. This is a lot for one meal! If you’re trying to lose weight and lower your calorie intake, you should try to avoid eating too much of this meal. It’s best for people who already eat a healthy diet plan and have no problem staying within their calorie limits. But if you usually eat a lot of food at one time, then chicken pot pie may be worth it to you! You can feel full after eating this huge casserole filled with calories and fat.
2. Fat: 52 g or 22% of your daily recommended amount
One serving of chicken pot pie contains almost half the daily recommended amount of fat — 52 grams or 22 percent — which is more than what most people should have per day. The fat in this meal is mainly from vegetable oils and shortening. These oils are solid at room temperature, so they’re used to make the crust. The fat that’s in the crust is pretty much just there to add flavor. It’s not really necessary to eat it!
3. Saturated Fat: 3.3 g or 14% of your daily recommended amount
Chicken pot pie also contains a lot of saturated fat, which is even more than what most people should have in one day! This fat is mostly from vegetable oil and shortening, which are solid at room temperature. The saturated fat in this meal is mainly from the butter used for cooking the meat and vegetables, as well as the cream added for extra flavor and richness. You can feel good about eating this dish because of how little saturated fat it contains. It’s definitely not an unhealthy meal! In fact, you can feel good about eating it because it has such a small amount of saturated fat — especially compared to other dishes you could be eating.
4. Sodium: 1,440 mg or 33% of your daily recommended amount
The sodium in chicken pot pie is pretty high. It contains more than a third of the recommended daily amount — and that’s not even counting the sauce! This meal is loaded with salt — in fact, it has almost 1,400 milligrams! You’ll probably want to limit how much you eat of this meal because it’s so salty. It can be hard to eat just one serving of this dish because you know you’re going to feel bloated and uncomfortable after eating it. You can feel good about eating this meal because it contains so much sodium! But if you find yourself craving salt, then chicken pot pie may not be for you.
How Is Chicken Pot Pie Served?
- Chicken Pot Pie is a baked casserole dish made with chicken, carrots, onions, and peas.
- The chicken, onions, and carrots are cooked in chicken stock or broth before the casserole is baked.
- The peas are added to the casserole after the top of the casserole has been baked in order to make it look like there’s a green layer on top of the pie when it’s served.
- The whole thing is topped with a buttery flaky crust that you can either eat alone or serve with a side salad to make it even more healthy. Some people choose not to use the crust at all and just eat it as a full meal without any side dishes at all!
Is Chicken Pot Pie Healthy?
1. Chicken Pot Pie is high in calories and fat.
One serving of chicken pot pie contains over 400 calories. That’s a lot of food! A serving size for chicken pot pie is about two cups, which would equal about 300 calories. If you’re eating the entire dish, that’s a lot of calories to be eating at one time. The dish also has 30 grams of fat and 2,000 milligrams of sodium. That’s almost half the recommended daily intake of sodium and more than twice the recommended daily intake! This means that you should never eat more than one serving per day if you want to stay on top of your weight loss goals or keep your heart healthy.
2. Chicken Pot Pie is high in carbs and sugar.
The shortening used for the crust in chicken pot pie is made from vegetable shortening, which means it has a lot of carbs and sugar in it. This can lead to insulin spikes and weight gain, which is why you should keep carb intake to a minimum. Carbs also cause your blood sugar levels to spike and then crash, which can lead to fatigue and cravings later on in the day. This is one reason why many people struggle with their weight when they eat too much of this type of food.
3. Chicken Pot Pie is high in calories from saturated fat.
The shortening used for the crust in chicken pot pie contains a lot of saturated fat, which means it’s high in calories as well as fat. Saturated fat has been linked to heart disease, so it’s important to keep this type of fat intake low if you want to stay healthy! The chicken pot pie also contains a lot of butter, which is high in calories as well as saturated fats. This means that you should try not to pile on the butter too much when making this dish because it will add a lot of calories and fat overall. It’s also important to make sure that you’re not eating too much of the cream cheese used to make the pie.
4. Chicken Pot Pie is high in sodium.
Chicken pot pie is filled with a lot of salt, which can lead to bloating and water retention. This can also lead to weight gain because salt makes you retain water, and this extra weight can then be difficult to lose. It’s also important to keep sodium intake low if you want to stay healthy, so this dish is not a good choice for anyone wanting to lose weight or keep their heart healthy! The chicken pot pie also contains a lot of butter and cream cheese, both of which are high in sodium. So if you’re trying to lose weight or keep your heart healthy, don’t eat any more than one serving per day!
Tips To Make A Healthier Chicken Pot Pie
1. Use Pasta Sauce Instead of Shortening
A lot of recipes for chicken pot pie call for shortening, which is saturated fat. Using a healthier option like pasta sauce instead of shortening can help you cut down on the amount of fat in your meal.
2. Switch Up the Vegetables
While carrots, peas, and onions are typically used to make chicken pot pie, you can also use other vegetables like zucchini or mushrooms to make your dish a little healthier. Or try using fresh herbs such as thyme or rosemary instead of dried herbs to add flavor without adding too much salt. The same goes for fresh garlic if you want to use it instead of garlic powder. You can also leave out the butter and use low-sodium broth instead to cut down on the amount of salt in your dish.
3. Add Lean Protein Instead of Meat
If you’re going to add meat to your chicken pot pie recipe, try using chicken breast instead of ground meat. Also, try to use a leaner cut of meat like chicken thighs or a leaner variety of turkey, such as white turkey breast. The less fat the better to help you keep your calories in check.
4. Use Whole-Wheat Pasta Instead of All-Wheat Pasta
Pasta is a great source of complex carbohydrates, which are needed for energy and also help promote stable blood sugar levels. If you can’t find whole-wheat pasta, try using all-white pasta or gluten-free pasta made without wheat flour as an alternative.
5. Add Hearty Veggies to Your Dish
If you’re going to add veggies to your chicken pot pie recipe, try adding mushrooms or zucchini instead of carrots and peas. Mushrooms and zucchini are both low in calories and provide plenty of vitamins and minerals that contribute to overall health including potassium and fiber, which are great for heart health.
Conclusion
Chicken pot pie is rich and delicious, but it’s certainly not a healthy meal. Pot pie is high in calories, saturated fat, and sodium, which can lead to health problems like obesity and high blood pressure. However, there are ways to make a healthier version of chicken pot pie. You can reduce the number of potatoes, flour, and shortening used in the dish. You can also choose to eat a smaller portion of the casserole dish. If you love the taste and texture of a chicken pot pie, there are ways to make a healthier version that won’t cut out all the great qualities of this classic dish.
