Low Calorie High Protein Crustless Chicken Pot Pie Skillet
I first made this crustless chicken pot pie skillet on a busy weeknight when I wanted the comfort of pot pie without the fuss of pastry — and it became an instant family favorite. It’s a one-skillet, low-calorie, high-protein dinner that feels cozy but won’t derail your nutrition goals. Bright vegetables, tender chicken, and a lightly creamy sauce come together in under 30 minutes for a fuss-free, satisfying meal.
Why you’ll love this dish
This recipe delivers the familiar, homey taste of chicken pot pie without a crust, which slashes calories and carbs while keeping the filling that everyone loves. It’s fast, uses pantry-friendly ingredients, and scales well for meal prep. Ideal for weeknight dinners, lunch prep, or anyone tracking protein intake — the diced chicken and peas give a solid protein boost while almond milk keeps the sauce lighter.
"Comfort food without the guilt — creamy and full of veggies, but surprisingly light." — family dinner test
Step-by-step overview
Before you cook, know the flow: sear the diced chicken, set it aside, sauté the onion and carrots, add garlic and mushrooms, make a quick flour-thickened sauce with chicken broth and milk, return the chicken, fold in frozen peas, then finish with thyme and parsley. The whole process centers on good browning and a short simmer to thicken the sauce — no oven required.
What you’ll need
- 1.5 lb chicken breast (boneless skinless, diced — 680 g)
- 1 tbsp olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, thinly sliced
- 8 oz mushrooms, sliced (225 g)
- 2 cloves garlic, minced
- 2 tbsp all-purpose flour
- 1 ½ cups low-sodium chicken broth (360 ml)
- ¾ cup unsweetened almond milk or low-fat milk (180 ml) — almond milk keeps it lighter; use low-fat or whole milk for richer flavor
- ¾ cup frozen green peas
- 1 tsp dried thyme (or 1 tbsp fresh thyme)
- ½ tsp black pepper (plus more to taste)
- ½ tsp salt (adjust as needed)
- Fresh parsley (optional, for serving)
Step-by-step instructions
- Heat a large skillet over medium heat and add 1 tbsp olive oil.
- Add diced chicken in a single layer. Season lightly with ½ tsp salt and ½ tsp black pepper. Cook 5–6 minutes, stirring occasionally, until chicken is cooked through and lightly golden. Remove chicken and set aside.
- In the same skillet, add the diced onion and sliced carrots. Cook 4–5 minutes until softened and beginning to color.
- Add minced garlic and sliced mushrooms. Cook 2 minutes until fragrant and the mushrooms have released some moisture.
- Sprinkle 2 tbsp flour over the vegetables and stir continuously for 1 minute to cook the raw flour taste.
- Slowly pour in 1 ½ cups low-sodium chicken broth while stirring to prevent lumps. Add ¾ cup almond milk and 1 tsp thyme. Bring to a gentle simmer.
- Cook 4–5 minutes, stirring occasionally, until the sauce thickens. Adjust heat so it simmers but doesn’t boil aggressively.
- Return the cooked chicken to the skillet. Stir to coat in the sauce. Add ¾ cup frozen peas and additional black pepper to taste. Simmer 3–4 minutes until peas are heated and the mixture is thickened to your liking.
- Taste and adjust seasoning with salt and pepper. Remove from heat and garnish with fresh parsley if using. Serve hot.
Best ways to enjoy it
- Serve straight from the skillet with a sprinkle of parsley for a rustic, family-style presentation.
- Pair with a simple green salad or steamed green beans for extra freshness.
- Spoon over mashed potatoes, cauliflower mash, or cooked brown rice to stretch servings and add texture.
- For a heartier plate, offer crusty whole-grain bread or toasted sourdough on the side.
Storage and reheating tips
- Refrigerate: Store leftovers in an airtight container for 3–4 days.
- Freeze: Cool completely, then freeze in a freezer-safe container for up to 3 months. Label with the date.
- Reheat from refrigerated: Warm on the stovetop over low-medium heat, stirring occasionally, until heated through. Add a splash of broth or milk if the sauce is too thick.
- Reheat from frozen: Thaw overnight in the fridge, then reheat as above. For oven reheating, transfer to an oven-safe dish, cover, and bake at 350°F (175°C) until heated through.
- Food safety: Reheat leftovers to an internal temperature of 165°F (74°C) before serving.
Pro chef tips
- Don’t overcrowd the pan when searing chicken. Work in a single layer so the meat browns and develops flavor.
- Use the browned bits (fond) left in the skillet — they add deep savory flavor to the sauce. Scrape them up when you deglaze with broth.
- If your sauce becomes too thick, whisk in a little extra broth or milk a tablespoon at a time. If too thin, simmer a few extra minutes or mix 1 tsp cornstarch with cold water and stir in to thicken.
- Swap almond milk for low-fat milk for creamier texture; full-fat milk or a splash of cream will make it richer (but increase calories).
- Taste and season at the end — the broth and thyme concentrate during simmering, so final adjustments matter.
Creative twists
- Vegetarian: Replace chicken with firm tofu cubes and use vegetable broth; add white beans for extra protein.
- Turkey: Use leftover roasted turkey for a post-holiday twist.
- Herby uplift: Finish with a squeeze of lemon and chopped tarragon for brightness.
- Extra creamy: Stir in 2 oz of low-fat cream cheese for a silkier sauce.
- Make it one-pan + top: Spoon into a baking dish and top with whole-grain biscuit dough or puff pastry for a semi-crust finish; bake until golden.
Your questions answered
Q: Can I use frozen chicken?
A: You can, but thaw first. Cooking frozen diced chicken in the skillet will release extra water and prevent good browning. Thaw overnight in the fridge or use defrost settings.
Q: Is almond milk okay for this recipe?
A: Yes — unsweetened almond milk keeps the dish lighter while still giving a creamy mouthfeel. Use low-fat dairy for more richness or a non-dairy creamer if needed.
Q: Can this be made ahead for meal prep?
A: Absolutely. Make the skillet, cool, and portion into meal-prep containers. Refrigerate up to 4 days or freeze. Reheat gently to avoid drying the chicken.
Q: How can I thicken the sauce without flour?
A: Use a cornstarch slurry (1 tsp cornstarch + 1 tbsp cold water) added during simmering, or reduce the sauce longer to concentrate it.
Q: Any substitutions for mushrooms?
A: Yes — diced zucchini, bell pepper, or extra carrots work well if you prefer to skip mushrooms.
Conclusion
If you want a crustless comfort meal that’s quick, protein-forward, and adaptable, this skillet version of chicken pot pie is a reliable weeknight winner. For another approach to a crustless pot pie, see this alternate recipe at Crustless Chicken Pot Pie – The Dizzy Cook. If you’re curious about a crustless pot pie served with keto-style biscuits, try the variation at Crustless Chicken Pot Pie with Keto Biscuits – Modern Yum.
Crustless Chicken Pot Pie Skillet
Ingredients
Main Ingredients
- 1.5 lb chicken breast (boneless skinless, diced) 680 g
- 1 tbsp olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, thinly sliced
- 8 oz mushrooms, sliced 225 g
- 2 cloves garlic, minced
- 2 tbsp all-purpose flour
- 1.5 cups low-sodium chicken broth 360 ml
- 3/4 cup unsweetened almond milk or low-fat milk (180 ml)
- 3/4 cup frozen green peas
- 1 tsp dried thyme or 1 tbsp fresh thyme
- 1/2 tsp black pepper plus more to taste
- 1/2 tsp salt adjust as needed
- Fresh parsley optional, for serving
Instructions
Cooking
- Heat a large skillet over medium heat and add 1 tbsp olive oil.
- Add diced chicken in a single layer. Season lightly with ½ tsp salt and ½ tsp black pepper. Cook 5–6 minutes, stirring occasionally, until chicken is cooked through and lightly golden. Remove chicken and set aside.
- In the same skillet, add the diced onion and sliced carrots. Cook 4–5 minutes until softened and beginning to color.
- Add minced garlic and sliced mushrooms. Cook 2 minutes until fragrant and the mushrooms have released some moisture.
- Sprinkle 2 tbsp flour over the vegetables and stir continuously for 1 minute to cook the raw flour taste.
- Slowly pour in 1 ½ cups low-sodium chicken broth while stirring to prevent lumps. Add ¾ cup almond milk and 1 tsp thyme. Bring to a gentle simmer.
- Cook 4–5 minutes, stirring occasionally, until the sauce thickens. Adjust heat so it simmers but doesn’t boil aggressively.
- Return the cooked chicken to the skillet. Stir to coat in the sauce. Add ¾ cup frozen peas and additional black pepper to taste. Simmer 3–4 minutes until peas are heated and the mixture is thickened to your liking.
- Taste and adjust seasoning with salt and pepper. Remove from heat and garnish with fresh parsley if using. Serve hot.
