Keto Chicken Pot Pie Pasta (Low Carb)

Recipe Overview:
If you’re craving the comfort of a classic Chicken Pot Pie but need a low-carb, keto-friendly version, this Keto Chicken Pot Pie Pasta is your answer! This dish combines the rich, creamy flavors of chicken pot pie with a low-carb twist, perfect for those following a ketogenic diet or anyone looking to cut back on carbs. Instead of traditional pasta, we use shirataki noodles (also known as konjac noodles) or zucchini noodles for a guilt-free substitute. Packed with chicken, vegetables, and a luscious, creamy sauce, this dish delivers all the flavors of your favorite pot pie in a lighter, low-carb format.

This recipe is quick to prepare, filling, and satisfying, making it an ideal weeknight dinner. You won’t miss the carbs with this indulgent yet nutritious keto-friendly recipe!

Ingredients (Serves 4)

For the Pasta:

  • 1 lb (450g) cooked chicken breast, shredded or cubed
  • 1 pack shirataki noodles (or 4 medium zucchini, spiralized into noodles)
  • 1 cup cauliflower florets, chopped into small pieces (for texture and bulk)
  • 1/2 cup frozen peas (optional, can use a small amount for low-carb options)
  • 1/2 cup diced celery
  • 1/2 cup diced onion (or 1/4 cup green onions, sliced)
  • 2 tablespoons olive oil (for sautéing vegetables)
  • 2 cloves garlic, minced

For the Sauce:

  • 1 cup heavy cream (or full-fat coconut milk for dairy-free)
  • 1/2 cup chicken broth (preferably homemade or low-sodium)
  • 2 tablespoons butter
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Salt and pepper to taste
  • 1/4 cup grated Parmesan cheese (optional, for extra creaminess and flavor)

Optional Garnishes:

  • Fresh parsley or chives, chopped
  • Additional grated Parmesan or mozzarella cheese

Nutritional Information (Per Serving – 1/4 of recipe):

  • Calories: 400
  • Protein: 42g
  • Fat: 24g
  • Carbohydrates: 9g
  • Fiber: 3g
  • Net Carbs: 6g
  • Sodium: 650mg
  • Cholesterol: 130mg
  • Potassium: 380mg
  • Calcium: 10% DV
  • Iron: 8% DV

Note: Nutritional values are approximate and can vary depending on specific brands of ingredients used.

Step-by-Step Instructions

1. Prepare the Shirataki Noodles (or Zucchini Noodles)

If you’re using shirataki noodles, rinse them thoroughly under cold water to remove any residual odor. Place them in a saucepan with water and bring to a boil, cooking for 1-2 minutes. Drain and set aside to dry. For zucchini noodles, use a spiralizer to create noodles and set aside.

Tip: To make zucchini noodles firmer, lightly sauté them in a pan for 2-3 minutes or pat them dry with paper towels.

2. Cook the Chicken

If you haven’t already prepared the chicken, cook the chicken breasts in a skillet or bake them in the oven until they reach an internal temperature of 165°F (75°C). Once cooked, allow the chicken to rest for a few minutes before shredding it using two forks or chopping it into bite-sized cubes.

3. Prepare the Vegetables

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the diced onion, celery, and garlic and sauté for about 5-6 minutes, or until the vegetables soften and the onions become translucent.

Next, add the cauliflower florets and cook for an additional 3-4 minutes until they begin to soften but still retain some bite. You want the cauliflower to mimic the texture of potatoes in a traditional pot pie filling.

If you’re using frozen peas, add them now and cook for another 2-3 minutes. If you’re not using peas to keep the dish low-carb, simply skip this step.

4. Make the Creamy Sauce

In a separate saucepan, melt 2 tablespoons of butter over medium heat. Once melted, add the chicken broth, heavy cream (or coconut milk), and the Parmesan cheese (if using). Stir to combine.

Season the sauce with dried thyme, rosemary, garlic powder, and onion powder. Bring to a gentle simmer and cook for 4-5 minutes, stirring occasionally, until the sauce thickens to a creamy consistency. Taste and adjust the seasoning with salt and pepper as needed.

5. Combine Chicken, Vegetables, and Sauce

Once the sauce has thickened, add the shredded chicken and sautéed vegetables to the sauce. Stir everything together until well-coated with the creamy mixture. If the sauce seems too thick, you can add a little extra chicken broth or water to thin it out to your preferred consistency.

6. Add the Shirataki Noodles (or Zucchini Noodles)

Add the cooked shirataki noodles (or sautéed zucchini noodles) to the skillet with the chicken and vegetable mixture. Stir everything together gently to ensure the noodles are evenly distributed and coated in the sauce.

7. Simmer and Serve

Allow everything to simmer for an additional 5 minutes to let the flavors meld together. Stir occasionally to prevent the sauce from sticking to the pan. Once everything is heated through, it’s time to serve.

8. Optional Garnishes

Top with freshly chopped parsley or chives for a burst of color and freshness. You can also sprinkle some grated Parmesan or mozzarella cheese on top for extra flavor and creaminess.

9. Serve and Enjoy

Serve this keto chicken pot pie pasta hot. It pairs wonderfully with a side salad or roasted vegetables. Enjoy a low-carb version of a comforting classic!

Tips and Variations

  1. Substitute with Other Low-Carb Pasta:
    If shirataki noodles aren’t available, you can also use zucchini noodles, palmini noodles, or keto pasta made from ingredients like almond flour or coconut flour. Just ensure the noodles are drained well to avoid excess water in the dish.
  2. Use Cauliflower Rice for More Texture:
    For an even more hearty and low-carb option, replace the shirataki noodles with cauliflower rice for a complete keto-friendly meal with a satisfying texture.
  3. Dairy-Free Version:
    For a completely dairy-free version, swap the heavy cream for coconut milk and use dairy-free cheese or nutritional yeast instead of Parmesan cheese. This keeps the recipe creamy while being vegan-friendly.
  4. Add More Veggies:
    If you want to pack more veggies into the dish, you can add spinach, mushrooms, or broccoli. Just sauté them along with the onions and celery.
  5. Make It Spicy:
    If you like a little heat, add a pinch of red pepper flakes or a few dashes of hot sauce to the sauce. This will give the dish a nice spicy kick to balance the creamy richness.

Health Benefits of Keto Chicken Pot Pie Pasta

  1. High in Protein:
    This recipe provides a good amount of protein, thanks to the chicken breast, which helps promote muscle repair and growth. It’s a great option for those on a low-carb or ketogenic diet, especially if you’re also looking to maintain or build lean muscle mass.
  2. Low-Carb, Keto-Friendly:
    With shirataki noodles (or zucchini noodles), this dish is incredibly low in carbs, making it ideal for those following a ketogenic or low-carb diet. The cauliflower and celery provide fiber while keeping the net carb count low, which is essential for maintaining ketosis.
  3. Rich in Healthy Fats:
    The use of butter, heavy cream, and Parmesan cheese in the sauce provides healthy fats that are essential for maintaining energy on a keto diet. These fats also support brain function and hormone regulation.
  4. Packed with Fiber and Nutrients:
    Cauliflower, zucchini, and celery provide plenty of fiber and essential vitamins like Vitamin C, Vitamin K, and folate. These nutrients help support immune health, digestion, and overall well-being.

Final Thoughts

This Keto Chicken Pot Pie Pasta is a comforting, low-carb alternative to a classic chicken pot pie. With creamy sauce, tender chicken, and vegetables, it’s the perfect way to satisfy your cravings for something indulgent without compromising your low-carb or ketogenic lifestyle. It’s easy to make, customizable to suit your preferences, and absolutely delicious!