How Many Carbs in a Chicken Pot Pie? The Comfort Food Breakdown

Ah, chicken pot pie – that warm flaky creamy comfort food that takes us back to simpler times. But if you’re watching your carb intake, you might be wondering just how many carbs are lurking beneath that golden crust. As someone who absolutely loves a good chicken pot pie but also tries to keep track of my macros, I’ve done the research so you don’t have to!

The Quick Answer: Carb Content in Chicken Pot Pie

If you’re in a hurry, here’s what you need to know:

A typical chicken pot pie contains approximately 30-45 grams of carbohydrates per serving. However this number can vary significantly depending on several factors

• Size of the serving
• Recipe ingredients
• Homemade vs. store-bought
• Type of crust (single or double)
• Added vegetables and thickeners

Breaking Down the Nutritional Facts

Let’s look at some specific examples to get a better understanding of the carb content in different chicken pot pies,

Standard Frozen Chicken Pot Pie

According to nutritional data, a standard frozen chicken pot pie (about 234g or one pie) contains:

• 45 grams of carbohydrates
• 3 grams of fiber
• 5 grams of sugar
• 477 total calories
• 28 grams of fat
• 12 grams of protein

The macronutrient breakdown shows that carbs make up about 38% of the total calories, with fat accounting for 52% and protein for 10%.

Double Crust Chicken Pot Pie

For a double crust chicken pot pie (half of a regular 8 oz frozen pie), you’re looking at:

• 12.6 grams of total carbs
• 1.1 grams of fiber
• 11.4 grams of net carbs
• 152 calories
• 7.8 grams of fat
• 7.9 grams of protein

This smaller portion size obviously has fewer carbs, but it’s important to note that a full pie would contain about 24-25 grams of carbs.

What Makes Chicken Pot Pie High in Carbs?

Understanding where the carbs come from can help you make informed choices or even modify recipes to reduce the carb count.

The Crust Factor

The biggest contributor to carbs in chicken pot pie is undoubtedly the crust. Made primarily from flour, a traditional pie crust can contain significant amounts of carbohydrates.

• A double crust will have nearly twice the carbs of a single crust
• Thicker crusts mean more carbs
• The crust alone can account for 20-30 grams of the total carb count

Starchy Ingredients in the Filling

Beyond the crust, several filling ingredients add to the carb count:

• Potatoes: A common ingredient that adds starch
• Peas and carrots: These vegetables contain natural carbs
• Flour or cornstarch thickener: Used to create that creamy texture we love
• Onions: While not super high in carbs, they do contribute some

Factors That Affect Carb Content in Chicken Pot Pie

1. Portion Size Matters

The size of your chicken pot pie serving makes a huge difference in the carb count:

• A mini pot pie might have 15-20 grams of carbs
• A standard individual frozen pot pie typically has 30-45 grams
• A large slice from a family-sized pie could have 40+ grams

2. Homemade vs. Store-Bought

When it comes to carbs, there’s often a difference between homemade and store-bought versions:

• Homemade pies give you control over ingredients and portions
• Store-bought pies may contain additional thickeners, preservatives, or sugar that increase the carb count
• Many commercial varieties use thicker crusts to withstand freezing and reheating

3. Recipe Variations

Different recipes can significantly impact the carb content:

• Traditional recipes with white flour crusts and potato fillings are highest in carbs
• “Lighter” versions might use less crust or more protein and vegetables
• Low-carb adaptations (which we’ll discuss later) can dramatically reduce carbs

Is Chicken Pot Pie Suitable for Low-Carb Diets?

If I’m being honest, traditional chicken pot pie is not ideal for strict low-carb diets like keto. With 30-45 grams of carbs per serving, it would consume most or all of your daily carb allowance on these diets.

However, chicken pot pie can fit into:

• Moderate low-carb diets (50-100g carbs per day)
• Balanced diets that monitor but don’t severely restrict carbs
• Occasional treats within a generally low-carb lifestyle

Low-Carb Chicken Pot Pie Alternatives

Don’t want to give up this comfort food classic? Here are some ways to enjoy a lower-carb version:

1. Crustless Chicken Pot Pie

By simply eliminating the crust, you can cut the carb count by more than half! Create a delicious chicken and vegetable filling and bake it in a casserole dish.

2. Alternative Flour Crusts

Try these lower-carb crust options:

• Almond flour crust: About 1/3 the carbs of traditional crust
• Coconut flour crust: Significantly fewer carbs but requires adjustments to the recipe
• Cauliflower crust: A very low-carb option that works surprisingly well

3. Veggie Swaps in the Filling

Replace higher-carb filling ingredients with lower-carb alternatives:

• Use cauliflower instead of potatoes
• Increase the chicken proportion
• Add more non-starchy vegetables like mushrooms, celery, and green beans
• Use xanthan gum instead of flour as a thickener

Nutritional Benefits of Chicken Pot Pie

It’s not all about the carbs! Chicken pot pie does offer some nutritional benefits:

• Protein: A good source with about 12 grams per serving
• Vitamins: Contains vitamin K (21% of daily value) and several B vitamins
• Minerals: Provides selenium, phosphorus, and iron
• Complete meal: Combines protein, vegetables, and grains in one dish

Making Informed Choices About Chicken Pot Pie

Here’s my advice for enjoying chicken pot pie while managing your carb intake:

1. Check labels carefully if buying frozen or prepared pies
2. Control portion sizes – maybe half a pie with a side salad
3. Make your own to control ingredients and crust thickness
4. Consider an open-faced pie with just a top crust to cut carbs

Comparing Carbs in Different Chicken Pot Pie Brands

Different commercial brands can vary significantly in their carb content. Here’s a quick comparison:

FAQ About Carbs in Chicken Pot Pie

Can I eat chicken pot pie on a keto diet?

Traditional chicken pot pie is generally too high in carbs for a strict keto diet. However, you can make keto-friendly versions using almond flour crusts and low-carb vegetables that contain 6-10g net carbs per serving.

Which part of chicken pot pie has the most carbs?

The crust is definitely the highest-carb component, followed by starchy vegetables like potatoes and thickeners used in the sauce.

How can I reduce carbs in my homemade chicken pot pie?

Try using a single crust instead of double, using almond flour for the crust, replacing potatoes with cauliflower, and using a low-carb thickener like xanthan gum.

Does the chicken contribute to the carb count?

No, chicken itself contains virtually no carbohydrates. It’s primarily the crust, vegetables, and sauce thickeners that contribute carbs.

Final Thoughts

Chicken pot pie is definitely a higher-carb comfort food, with typical servings containing 30-45 grams of carbohydrates. The majority comes from the flaky crust we all love so much, with additional carbs from starchy vegetables and thickeners.

If you’re strictly limiting carbs, traditional chicken pot pie might be an occasional treat rather than a regular meal. But don’t despair! With some creative modifications like alternative crusts, crustless versions, or careful portion control, you can still enjoy the flavors and comfort of chicken pot pie while keeping your carb count in check.

I personally love making a cauliflower and almond flour crust version that tastes amazing but has less than half the carbs of the traditional recipe. It takes a bit more work, but for a comfort food this good, it’s totally worth it!