Mini Chicken Pot Pie Cups: Flaky, Creamy, Cozy

This one came from Abdul Basit (@highprotein_low_carb), and it's the kind of comfort food that usually wrecks a calorie budget — chicken pot pie, shrunk into flaky little cups you bake in a muffin tin. Tender chicken, sweet carrots, and peas in a rich, creamy sauce, all tucked into golden puff pastry cups with proper pastry lids on top that crack when you fork them open. His full recipe lives in his cookbook, so this is my faithful home version of the dish he shows — and I ran the numbers: a serving (two cups) lands around 27 grams of protein at roughly 510 calories, my estimates, not his. Weeknight comfort, portioned.

Why it works

Two things. First, the sauce skips the heavy cream: a quick flour roux with broth and milk builds the body, and Greek yogurt stirred in off the heat keeps it silky and tangy while pushing the protein up instead of the fat. Second, the muffin tin does the portioning for you — every cup gets the same crisp pastry edges and the same creamy filling, and the leftovers reheat like a dream. It's pot pie night without the pie-dish commitment.

The recipe

Ingredients

• 2 sheets puff pastry (about 17.2 oz / 490g total), thawed — one sheet cut into 12 squares for the cups, the second cut into 12 squares for the tops
• 1 lb (450g) boneless, skinless chicken breast
• 1 tbsp butter
• 1 small yellow onion, finely diced (about 1 cup)
• 2 cloves garlic, minced
• 2 medium carrots, peeled and diced small (about 1 cup)
• 2 tbsp all-purpose flour
• 1 cup (240ml) low-sodium chicken broth
• ½ cup (120ml) 2% milk
• ½ cup (130g) plain non-fat Greek yogurt
• 1 cup (140g) frozen peas
• 1 tsp dried thyme
• Salt and black pepper, to taste
• 1 egg, beaten with 1 tsp water, for the egg wash

Steps

1. Simmer the chicken breast in salted water 12–15 minutes, until it reaches 165°F (74°C) inside. Rest 5 minutes, then dice small.
2. Melt the butter in a large skillet over medium heat. Cook the onion and carrots 5–6 minutes until softened, then stir in the garlic for 30 seconds.
3. Sprinkle the flour over the vegetables and stir for 1 minute. Slowly whisk in the broth and milk; simmer 3–4 minutes, stirring, until thick and creamy.
4. Take the pan off the heat and stir in the Greek yogurt until smooth. Fold in the diced chicken and the peas, season with thyme, salt, and pepper, and let the filling cool a few minutes.
5. Heat the oven to 400°F (200°C). Grease a 12-cup muffin tin and press a pastry square into each cup, corners pointing up.
6. Spoon the filling generously into each cup. Lay a pastry square over the top of each cup and press the edges together to seal, then brush the tops with egg wash. Bake 18–22 minutes, until the lids are deep golden and crisp. Rest 5 minutes, then lift out and serve.

Here's the card — save it for next time:

[CARD IMAGE]

Want the printable version? Get it here: https://easydadrecipes.com/recipes/mini-chicken-pot-pie-cups.html

Recipe inspiration: Abdul Basit (@highprotein_low_carb): https://www.instagram.com/reel/DdmHi5Ws94r/

— Dad

Here's the card — save it for next time:

Want the printable version? Get it here: Mini Chicken Pot Pie Cups

Credit: Abdul Basit (@highprotein_low_carb)

— Dad