From your Bariatric Nutrition Team

The cooler fall days are here, as are the delicious comfort foods that go along with them.

Here is a lighter, healthier version of a warm and hearty classic.

Makes 4 servings.

Cauliflower pie shell:

  • 5 cups of cauliflower, riced
  • ¼ cup grated parmesan cheese
  • 1 egg, beaten
  • Cooking spray

Pot pie filling:

  • 1 small onion, diced
  • 1 clove garlic, minced
  • 1 ½ cups chicken broth or stock + ¼ cup
  • ¼ cup low-fat milk
  • 1 cup of mixed frozen vegetables
  • ½ lb. of cooked chicken breast, diced
  • 1 Tbsp. onion powder
  • 1 tsp. poultry seasoning
  • Salt & pepper to taste
  • 2 Tbsp. cornstarch


  • Preheat oven to 400˚. In a microwave safe bowl cook the cauliflower rice for 4 minutes.  Set aside and let cool.
  • After the cauliflower rice is cool enough to handle, add it to a lint free towel or cheese cloth and wring the cauliflower until there is no remaining liquid (you want as much of the fluid to come out of the cauliflower as possible so that the shells crisp up).
  • In a bowl, combine the cauliflower rice, egg, and cheese.
  • Spray 4 ramekins or 4 tins of a muffin tin with cooking spray. Fill each cup with the cauliflower mixture pressing up along the sides as well.
  • Bake the shells for 20-25 minutes until dry and golden brown.
  • Spray a large skillet with cooking spray and cook the onion and garlic in the pan until translucent.
  • Add onion powder, 1 ½ cups chicken broth, milk and veggies. Cook for 5 minutes. Add the chicken.
  • Make a slurry with the remaining ¼ cup chicken broth and cornstarch.
  • Stir the slurry into the vegetable and chicken mixture and increase the heat to medium high.
  • Cook until the mixture begins to boil, then remove the pan from the heat.
  • Fill each cauliflower shell with the filling and serve.

Nutrition Information per serving:  Calories 220; Protein 22g; Fat 8g; Carbs 16g; Sugar 4g