Chicken pot pies havent traditionally been thought of as a healthy option. Few dishes can rival its classic appeal but as health-conscious consumers, we often wonder whether indulging in this savory delight is a wise choice.
Well look at the nutrition facts of some of the most popular options to make our conclusion.
Are Chicken Pot Pies Healthy? A Comprehensive Look at This Comfort Food Favorite
Chicken pot pie – the name alone evokes memories of childhood comfort and cozy meals. With its tender chicken, vegetables, and flaky crust, this dish has graced family dinner tables for generations. But in today’s era of calorie-counting and health fads, many have started to question if this iconic staple is actually good for you.
In this in-depth article, we will analyze the nutritional value of chicken pot pies to finally answer the pressing question – can this hearty dish be part of a healthy diet? From calorie count to protein content, sodium levels to ingredient quality, we will uncover everything you need to know about the healthiness of chicken pot pies.
Calories – The Crust is the Culprit
The crust is one of the main parts of chicken pot pies that adds calories. It has two layers of flaky, buttery pastry. Just one crust can contain around 300 calories. With the creamy chicken filling, a single pot pie can have between 400 and 600 calories.
To put this into perspective, a 400 calorie pot pie accounts for almost 1/4th of the daily recommended calorie intake for an average adult. So portion control is key when indulging in this calorie-dense comfort food.
Protein – A Hearty Dose of This Muscle-Building Macro
On the upside, chicken pot pies deliver a substantial amount of protein per serving. A 200 gram serving can contain around 11-19 grams of protein from the chicken in the filling. This makes it a satisfying choice post workout when your body needs protein for muscle recovery and growth.
The high protein content also promotes fullness and balances out the carbs from the crust. Plus, it provides essential amino acids that boost immunity and heal wear and tear on the body.
Sodium – Read Those Labels
A shockingly high amount of sodium is what makes many frozen and ready-made pot pies so bad. A pie can often have more than 750 mg of sodium, which is almost a third of the daily recommended limit.
The main sources of sodium are processed ingredients like canned soup used in the filling and store-bought crusts loaded with salt. To avoid excess sodium, opt for lower-sodium broths, make your own crust, and balance your pot pie meal with less salty sides.
Fiber – Vegetables Provide A Modest Boost
Chicken pot pies aren’t a great source of fiber, but they do contain some from the peas, carrots and other veggies in the filling. A 200 gram serving can have around 2-3 grams of fiber.
While not a lot, it counts as a modest boost towards the 25-30 grams of daily fiber recommended for good health and digestion. And you can easily increase the fiber content by loading up your homemade pies with extra vegetables.
Fat – Pointing Fingers at the Buttery Crust
As is common with many comfort foods, chicken pot pies tend to be high in saturated fat, again owing to that iconic, flaky crust. Some frozen pot pies come close to the daily recommended limits for saturated fat in just one pie!
The filling can also bump up the fat content depending on whether skin-on dark chicken meat, cream or butter are used. To lighten them up, use a lighter hand when making the crust, opt for lean white meat, and choose lower-fat fillings.
Micronutrients – Vitamins and Minerals in the Mix
The array of vegetables in chicken pot pies provides an assortment of vitamins and minerals like Vitamin A, C, iron and potassium. While not enough to meet your full daily requirements, they contribute valuable antioxidants and nutrients that boost immunity, bone strength, energy levels and more.
Other Health Concerns
Preservatives in store-bought crusts and fillings can also be alarming for some. To avoid this, choose preservative-free options or make your own pie crust and filling from scratch.
That’s not all. The crusts of some frozen pot pies still use hydrogenated oils with trans fats, which is bad for your heart. Again, reading labels is key to avoid these.
Healthier Alternatives
There are healthier versions of chicken pot pies if the regular ones don’t meet your nutritional needs. Some options include:
- Organic chicken and vegetables
- Whole wheat or cauliflower crust
- Lower-sodium broth
- Greek yogurt instead of heavy cream
- Extra veggies for fiber
- Leaner white chicken meat
You can also make them from scratch and control the ingredients. And watching portion sizes makes even traditional pot pies workable.
The Verdict
Chicken pot pies can absolutely be enjoyed as part of a balanced diet when consumed in moderation. While they can be high in calories, fat and sodium, they also deliver ample protein, vitamins, minerals, and a dose of comfort that does the body and soul good.
By choosing healthier recipes, watching portions, and balancing out your other meals, you can indulge in this cherished staple without guilt. After all, food is not just nourishment for the body but also joy for the heart, mind and tastebuds. Bon appétit!
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Comparing Aunt Ethel’s Pot Pies to Other Brands
There are a lot of frozen meals on the market, from frozen mac and cheese to frozen lasagna, to frozen Chinese food to frozen appetizers.
However, Aunt Ethel’s Pot Pies are the fastest gourmet alternatives on the market. They are great for busy weeknights or quick lunches because they can be made and eaten in just 5 minutes.
Despite their convenience, they taste just like a homemade pot pie, delivering that comforting, from-scratch flavor you crave.
What sets Aunt Ethel’s Pot Pies apart is our innovative packaging—by packing the crust and filling separately, we ensure the crust maintains its crispiness while the filling heats up evenly, preserving freshness and quality.
With Aunt Ethel’s, you get the best of both worlds: gourmet taste and unmatched convenience.
Are Frozen Chicken Pot Pies Healthy?
Generally, frozen chicken pot pies arent considered to be healthy for you, however there are some health-conscious options that are made with organic ingredients, lower in calories, packed with protein, and full of vitamins.
Marie Callenders, Banquet, Aunt Ethel’s, Stouffers, and Blakes are 5 well-known chicken pot pie brands that we will compare to help you find the healthiest ones.
Since these brands offer different sized pies, well compare their nutrition facts at 200 grams. In this case, the chart below shows how many calories you would have eaten if you ate 200 grams of each pot pie.
| Brand | Calories @ 200g |
| Marie Callenders | 440 Calories |
| Banquet | 374 Calories |
| Aunt Ethels | 405 Calories |
| Stouffers | 445 Calories |
| Blakes (Lowest) | 352 Calories |
Calories dont paint the full picture, but they give us a great starting point for comparing these options.
As shown in the chart above, Blakes has the lowest calories, followed by Banquet and Aunt Ethels.
| Brand | Calories @ 200g |
| Marie Callenders | 11 g |
| Banquet | 11 g |
| Aunt Ethels (Highest) | 19 g |
| Stouffers | 13 g |
| Blakes | 11 g |
Its important to pay attention to the calorie:protein ratio. Nutritionist recommend consuming at least 0.8 g of protein per pound of body weight for long-term muscle growth.
Also, if youre watching your weight, experts recommend calculating your caloric intake and maintaining a balance between the calories you consume and the calories you burn through physical activity.
We recommend selecting options that are higher in protein while also being lower in calories.
| Brand | Calories @ 200g |
| Marie Callenders | 650 mg |
| Banquet | 758 mg |
| Aunt Ethels (Lowest) | 559 mg |
| Stouffers | 650 mg |
| Blakes | 634 mg |
Its equally important to monitor your sodium intake, as excessive sodium can lead to health issues such as high blood pressure, water retention, and increased risk of heart disease.
The Department of Health and Human and Services (HHS) recommends limiting sodium consumption to no more than 2,300 mg per day..
When selecting pot pies, we suggest prioritizing options that are lower in sodium, especially if youre trying to manage your overall health or reduce bloating.
| Brand | Calories @ 200g |
| Marie Callenders | 2 g |
| Banquet | 1 g |
| Aunt Ethels (Highest) | 3 g |
| Stouffers | 1 g |
| Blakes (Highest) | 3 g |
Its also essential to pay attention to your fiber intake, as fiber plays a key role in digestive health, helps regulate blood sugar levels, and supports heart health.
The Academy of Nutrition and Dietetics recommends consuming at least 25 grams of fiber per day for women and 38 grams per day for men, though individual needs may vary based on age and activity level.
| Brand | Vitamin D (DV%) | Iron (DV%) | Potassium (DV%) | Calcium (DV%) |
| Marie Callenders | 0% | 20% | 4% | 2% |
| Banquet | 0% | 8% | 6% | 0% |
| Aunt Ethels | 4% | 9% | 9% | 5% |
| Stouffers | 0% | 14% | 8% | 16% |
| Blakes | 0% | 4% | 0% | 0% |
When choosing pot pies, look for options that are rich in essential nutrients like vitamin D, potassium, calcium, and iron to support a balanced diet.
These nutrients play vital roles in maintaining strong bones, supporting muscle function, boosting immunity, and carrying oxygen throughout the body.
LOW CALORIE CHICKEN POT PIE RECIPE- Healthy Eating
FAQ
What is a healthy chicken pot pie?
With its creamy filling, extra veggies, chunks of juicy chicken, and surprisingly light calorie count, this Healthy Chicken Pot Pie is a champion of wholesome comfort food.
How many calories are in a chicken pot pie?
Healthy Chicken Pot Pie. A huge, creamy serving has only 380 calories and is full of juicy chicken, fresh vegetables, and a golden, flaky crust. email me the recipe! From time to time, we’ll send you Well Plated emails. You can unsubscribe anytime. Have an account? Log In.
How many pies does a chicken potpie make?
It shows everything we love about this comfort food: the golden crust, the creamy sauce, the tender chicken, and the bright mix of peas, corn, carrots, and potatoes. This homemade chicken potpie recipe makes two pies.
Does chicken pot pie use heavy cream?
Unlike other chicken pot pie recipes, which range from over-the-top decadent (think chicken pot pie à la Pioneer Woman) to those that use “cream of” soups (like the original Campbell’s chicken pot pie), this recipe uses no butter or heavy cream but still achieves that delightfully creamy and decadent flavor.
Is chicken pot pie dairy free?
The answer to all of these is today’s recipe for chicken pot pie. I wish I could pass you a bite of this chicken pot pie right through the screen. It’s thick, creamy, very filling, and (wait for it) has no dairy at all. A FOURTH of the pie dish has about 380 calories.
Can you make chicken pot pie a day in advance?
You can make the filling up to a day in advance, store it in an airtight container, and refrigerate it. Then, when it comes time to put together the pot pie, add the filling to your baking dish, top with the crust, brush with egg, and bake! Making the filling ahead of time is a great time saver for busy weeknights. Can you freeze chicken pot pie?
Is a chicken pot pie unhealthy?
Are Chicken Pot Pies Healthy? The majority of chicken pot pies on the market are not very healthy. They are packed full of unhealthy fats, sugars, and preservatives. If you want a healthy pot pie, you’ll have to look in health food stores or make them at home.
Are chicken pot pies processed food?
Low in sodium: Frozen, highly processed foods—pot pies included—often contain high amounts of sodium in an effort to get consumers hooked and, moreover, to enhance any flavors that are potentially lost in the freezing process.
Is chicken pot pie good for you when sick?
Cysteine, the amino acid in chicken, helps loosen secretions, thin out mucus, and promotes coughing that helps clear your nose and throat. If you’re tired of soup, reach for a freshly baked chicken pot pie.
Is chicken pot pie hard on the stomach?
favorite comfort foods can put back the comfort factor into your meals. A warm chicken pot pie might feel just right on a chilly day, but it can also do a number on your stomach. This seasonal food favorite is often loaded with fat, a common IBS trigger.