Wholesome High-Protein Chicken Pot Pie
A rich, comforting chicken pot pie packed with tender chicken breasts and colorful veggies under a golden whole-wheat crust. Made completely without added sugar for a satisfying family dinner.
Prep
20 min
Cook
35 min
Total
55 min
Makes
6 servings
Created together. Shared with you.
Made by Rachael + Lila
Rachael created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
20 min
Cook
35 min
Total
55 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 375°F (190°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 14 steps complete
Next: Preheat your oven to 375°F (190°C)
- 01
Preheat your oven to 375°F (190°C)
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch (23x33 cm) baking dish with olive oil.
Tap card to mark done - 02
Dice 1
Dice 1.5 lbs (680g) of thawed chicken breast into bite-sized 0.5-inch (1.2cm) cubes. Dice the yellow onion, medium carrots, and celery stalks.
Tap card to mark done - 03
Heat 3 tbsp (45ml) of olive oil…
Heat 3 tbsp (45ml) of olive oil in a large skillet over medium heat (level 5 out of 10) for 2 minutes until shimmering.
Look for: shimmering
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Add the diced chicken breast to the…
Add the diced chicken breast to the skillet and cook for 5 to 6 minutes, stirring occasionally, until white on the outside and mostly cooked through.
Look for: white on the outside and mostly cooked through
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Stir in the diced onion
Stir in the diced onion, carrots, celery, and minced garlic cloves. Cook for 5 minutes until the vegetables start to soften and the onion becomes translucent.
Look for: the vegetables start to soften and the onion becomes translucent
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Sprinkle 6 tbsp (45g) of whole-wheat flour…
Sprinkle 6 tbsp (45g) of whole-wheat flour over the skillet mixture and stir continuously for 1 minute until no raw flour remains visible.
Look for: no raw flour remains visible
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Pour in 3 cups (720ml) of low-sodium…
Pour in 3 cups (720ml) of low-sodium chicken broth and 1.5 cups (360ml) of low-fat milk, stirring constantly to blend smoothly.
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Bring the mixture to a simmer over…
Bring the mixture to a simmer over medium heat for 4 to 5 minutes until thick enough to coat the back of a spoon, then stir in 1.5 cups (225g) of frozen peas and remove from heat.
Look for: thick enough to coat the back of a spoon, then stir in 1
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Pour the warm chicken filling into the…
Pour the warm chicken filling into the prepared baking dish and spread into an even layer.
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Prepare the crust by combining 1
Prepare the crust by combining 1.5 cups (180g) of whole-wheat flour, 0.75 cups (180g) of plain greek yogurt, and 3 tbsp (42g) of softened unsalted butter in a medium bowl using a fork until soft dough forms.
Look for: soft dough forms
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Press or roll the crust dough out…
Press or roll the crust dough out gently on parchment paper to fit the size of your baking dish, then transfer it onto top of the filling.
Ready when: everything is assembled and ready to enjoy
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Cut 3 small slit vents in the…
Cut 3 small slit vents in the center of the top crust to allow steam to escape while baking.
Ready when: everything is assembled and ready to enjoy
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Bake in the center oven rack at…
Bake in the center oven rack at 375°F (190°C) for 30 to 35 minutes, until the crust turns light golden brown and the filling bubbles along the edges.
Look for: the crust turns light golden brown and the filling bubbles along the edges
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Remove from the oven and let rest…
Remove from the oven and let rest for 10 minutes before slicing into 6 equal portions to serve. Store leftovers in a sealed container in the refrigerator for up to 4 days.
Allow: 10 minutes
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