Chicken pot pie is a classic American comfort food and can be a nutritious meal. The basic ingredients are chicken, vegetables, white sauce and a pie crust. The key to making a healthy chicken pot pie is to showcase lean proteins, vegetables and low-fat dairy products while reducing calories, fat and sodium.
Nutrients
Chicken is a good source of protein that provides energy, builds muscle, repairs tissue and manufactures enzymes and hormones. Vegetables contain vitamins and minerals that support multiple body functions as well as growth and development in children. Vegetables also contain fiber, which helps prevent heart disease and promotes satiety to support a healthy weight, according to the United States Department of Agriculture (USDA). The milk-based sauce for chicken pot pie is a good source of calcium, which the body needs to build strong bones and teeth.
Calories and Fat
Most of the calories and fat in a chicken pot pie come from the chicken, white sauce and pie crust. The body needs calories and fat to function, but excessive consumption can lead to weight gain, obesity and chronic diseases, according to the USDA. Saturated fat in particular increases cholesterol and the risk of a heart attack.
Fat and calories can be reduced by utilizing chicken breasts instead of chicken thighs and removing all visible fat and skin from the chicken. According to the USDA, a 3 oz. chicken breast has 144 calories and 8 g of fat, while a chicken thigh has 177 calories and 13 g of fat. A 3 oz. skinless chicken breast only has 96 calories and 2 g of fat. The healthiest milk to use for a white sauce is low-fat milk; it still has also the calcium and nutrients of regular milk but is significantly lower in fat and calories than whole milk or cream. Pie crust is usually made with butter, shortening or lard, which makes it high in calories and saturated fat. Chicken pot pie can be made with a single top crust instead of a double crust to reduce calories and fat while maintaining the integrity of the dish.
Modifications
Chicken pot pie can be a labor-intensive project. The process is simplified by using canned cream soup instead of a homemade white sauce, substituting frozen or canned vegetables for fresh vegetables and using a precooked chicken from the grocery store. Keep chicken pot pie healthy by purchasing low-sodium canned soups and vegetables; too much sodium can raise blood pressure, according to the USDA. All fat and skin from precooked chicken should also be removed to reduce saturated fat. Other lean proteins that can replace the chicken include skinless turkey breast, pork tenderloin and even seafood like salmon or shrimp.
Additions
Adding peas, broccoli, spinach, bell peppers, mushrooms, sweet potato, zucchini, squash or green beans to chicken pot pie will liven up the flavor and color. It will also increase and diversify the nutrients and fiber of the dish. The USDA particularly encourages eating dark orange and green vegetables because they are extremely high in vitamins and minerals.
Considerations
The benefit of making homemade chicken pot pie is that the ingredients and portion size can be controlled. Frozen and restaurant-style chicken pot pies may taste good, but they are not always the most nutritious. Nutrition fact labels can help determine which frozen chicken pot pies have the least amount of fat, calories and sodium. Diners can exercise portion control when eating out by sharing an entrée.
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