Low Calorie High Protein Crustless Chicken Pot Pie Skillet
I first made this Low Calorie High Protein Crustless Chicken Pot Pie Skillet on a busy weeknight when I wanted the comfort of pot pie without the fuss of a crust. The result: tender chicken and vegetables in a creamy, thyme-scented sauce that feels indulgent but stays light. It’s fast, protein-packed, and reheats beautifully—perfect for meal prep or a family dinner.
Why you’ll love this dish
This skillet version keeps everything you love about chicken pot pie—savory chicken, carrots, peas, mushrooms, and a silky sauce—while trimming calories and prep time by skipping the crust. It’s high in protein thanks to lean chicken breast, and using almond milk plus a modest amount of flour keeps the sauce creamy without heavy cream. Ideal for weeknights, post-work meal prep, or when you want a cozy dinner that’s family-friendly.
"Comfort food without the guilt—hearty, simple, and ready in under 30 minutes."
Step-by-step overview
- Sear diced chicken until just cooked and golden, then remove it to preserve texture.
- Sauté aromatics and vegetables in the same pan to build flavor.
- Add flour to coat the veg, then slowly add chicken broth and milk to form a light gravy.
- Return chicken, stir in frozen peas, simmer briefly until everything is heated through and the sauce thickens.
- Season, garnish, and serve hot.
What you’ll need
- 1.5 lb chicken breast, boneless and 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 (use 1.5 tbsp cornstarch for gluten-free)
- 1 ½ cups low-sodium chicken broth (360 ml)
- ¾ cup unsweetened almond milk or low-fat milk (180 ml)
- ¾ cup frozen green peas
- 1 tsp dried thyme or 1 tbsp fresh thyme leaves
- ½ tsp black pepper (plus more to taste)
- ½ tsp salt (adjust as needed)
- Fresh parsley (optional, for serving)
Notes: Swap chicken for turkey breast or cubed firm tofu for a vegetarian option. Almond milk keeps it lower-calorie; use low-fat dairy if you prefer a richer mouthfeel.
Directions to follow
- Heat a large skillet over medium heat and add the olive oil.
- Add the diced chicken in a single layer. Season lightly with salt and pepper. Cook 5–6 minutes, stirring occasionally, until the pieces are cooked through and lightly golden. Remove the chicken to a plate and set aside. (Tip: chicken should reach 165°F / 74°C.)
- In the same skillet, add the diced onion and sliced carrots. Cook 4–5 minutes until softened, stirring so nothing sticks.
- Add the minced garlic and sliced mushrooms. Cook another 2 minutes until fragrant and the mushrooms have released some moisture.
- Sprinkle the flour over the vegetables and stir continuously for about 1 minute to eliminate raw flour taste.
- Slowly pour in the chicken broth while stirring to avoid lumps. Add the almond milk and thyme. Bring the mixture to a gentle simmer and cook 4–5 minutes until the sauce starts to thicken.
- Return the cooked chicken to the skillet and stir to coat it evenly in the sauce. Add the frozen peas and black pepper. Simmer 3–4 minutes until the peas are heated through and the sauce reaches your desired thickness.
- Taste and adjust salt and pepper. Remove from heat and garnish with fresh parsley if using. Serve hot.
Best ways to enjoy it
- Spoon into shallow bowls and sprinkle with parsley for a homey presentation.
- Serve over cauliflower rice or mashed potatoes for extra comfort.
- Pair with a crisp green salad or roasted Brussels sprouts to add a contrasting crunch.
- For a heartier plate, offer warm whole-grain rolls on the side.
Storage and reheating tips
- Refrigerate: Store leftovers in an airtight container for up to 3–4 days.
- Reheat: Gently reheat on the stovetop over low-medium heat, stirring occasionally. Add a splash of broth or milk if the sauce tightens. Microwave in 1-minute bursts, stirring between each.
- Freeze: Cool completely, then freeze in a freezer-safe container for up to 3 months. Thaw overnight in the fridge before reheating.
Food safety: Always cool leftovers quickly and refrigerate within two hours. Reheat to at least 165°F (74°C) before serving.
Pro chef tips
- Don’t overcrowd the chicken when searing—work in a single layer so pieces brown instead of steam.
- Use the same skillet for vegetables to capture browned bits for more flavor. Deglaze with the broth while stirring.
- If the sauce is too thin, simmer a bit longer or mix 1 tsp cornstarch with 1 tbsp cold water and stir in. If too thick, thin with a little broth.
- Cut chicken into even pieces so they cook uniformly.
- For extra depth, add a splash of white wine with the broth or a squeeze of lemon at the end to brighten the flavors.
Creative twists
- Vegetarian: Replace chicken with firm tofu cubes or cooked chickpeas; use vegetable broth.
- Low-carb: Swap carrots for diced celery and use heavy cream or full-fat coconut milk for a richer sauce.
- Cheesy: Stir in ¼–½ cup shredded sharp cheddar at the end for a gooey finish.
- Herb-forward: Swap thyme for rosemary or add fresh tarragon for a different aromatic profile.
- Make it individual: Divide into oven-safe ramekins and broil briefly with a sprinkle of breadcrumbs (or almond flour) for a crunchy top.
Helpful answers
Q: How long does this take from start to finish?
A: Active time is about 25–30 minutes. Prep (dicing and slicing) adds another 5–10 minutes depending on your knife skills.
Q: Can I use frozen chicken?
A: It’s best to thaw chicken first so it cooks evenly. If pressed, use thinly sliced thawed pieces and check internal temp to 165°F (74°C).
Q: Is this recipe keto-friendly?
A: Not as written (carrots and peas add carbs). Make it lower-carb by reducing peas and carrots and using higher-fat dairy like heavy cream or coconut milk.
Q: Can I make this dairy-free?
A: Yes—use unsweetened almond milk (as suggested) or another unsweetened plant milk. Use a cornstarch slurry if you need extra thickening without flour.
Q: How do I fix a grainy sauce?
A: Cook flour briefly before adding liquid to remove starchy taste. If lumps form, whisk vigorously while adding broth or strain and reheat gently.
Conclusion
If you want a satisfying, protein-forward dinner that feels like comfort food without the crust, this skillet pot pie checks all the boxes. For inspiration on crustless variations and to compare techniques, see a classic take at Crustless Chicken Pot Pie – The Dizzy Cook. If you’d like a low-carb spin that pairs this filling with keto-friendly biscuits, check the recipe at Crustless Chicken Pot Pie with Keto Biscuits – Modern Yum.
Crustless Chicken Pot Pie Skillet
Ingredients
Main Ingredients
- 1.5 lb chicken breast, boneless and skinless, diced Approximately 680 g
- 1 tbsp olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, thinly sliced
- 8 oz mushrooms, sliced Approximately 225 g
- 2 cloves garlic, minced
- 2 tbsp all-purpose flour Or 1.5 tbsp cornstarch for gluten-free
- 1.5 cups low-sodium chicken broth Approximately 360 ml
- 3/4 cup unsweetened almond milk or low-fat milk Approximately 180 ml
- 3/4 cup frozen green peas
- 1 tsp dried thyme or 1 tbsp fresh thyme leaves
- 1/2 tsp black pepper Plus more to taste
- 1/2 tsp salt Adjust as needed
- Fresh parsley Optional, for serving
Instructions
Preparation
- Heat a large skillet over medium heat and add the olive oil.
- Add the diced chicken in a single layer. Season lightly with salt and pepper. Cook for 5–6 minutes, stirring occasionally, until the chicken is cooked through and lightly golden. Remove the chicken to a plate and set aside.
- In the same skillet, add the diced onion and sliced carrots. Cook for 4–5 minutes until softened, stirring to prevent sticking.
- Add the minced garlic and sliced mushrooms. Cook for another 2 minutes until fragrant and the mushrooms have released some moisture.
- Sprinkle the flour over the vegetables and stir continuously for about 1 minute to eliminate the raw flour taste.
Cooking
- Slowly pour in the chicken broth while stirring to avoid lumps. Add the almond milk and thyme. Bring the mixture to a gentle simmer and cook for 4–5 minutes until the sauce starts to thicken.
- Return the cooked chicken to the skillet and stir to coat it evenly in the sauce. Add the frozen peas and black pepper. Simmer for 3–4 minutes until the peas are heated through and the sauce reaches your desired thickness.
- Taste and adjust salt and pepper. Remove from heat and garnish with fresh parsley if using. Serve hot.
