Dinner

Mini Chicken Pot Pie Cups

Flaky puff-pastry cups filled with tender chicken, sweet carrots, and peas in a creamy Greek-yogurt sauce, each one capped with a golden pastry lid — all the cozy chicken pot pie flavor, portioned into grab-and-go cups with about 27 grams of protein per serving. The sauce skips the heavy cream for broth, a splash of milk, and Greek yogurt, so it stays rich and velvety while the protein climbs. Bake them in a muffin tin until the lids puff deep golden and crisp.

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. Cook the chicken: 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. Soften the vegetables: 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. Thicken the sauce: 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. Finish the filling: 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. Form the cups: 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. Fill, cover, and bake: 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.

Dad tip: let the filling cool a few minutes before spooning it in — hot filling steams the pastry from the inside and the bottoms go soft instead of crisp.

▶See the original recipe

Recipe adapted from Abdul Basit’s Chicken Pot Pie Cups (@highprotein_low_carb) — original reel. His full recipe lives in his cookbook; this is our faithful home version of the dish he shows, and the nutrition figures are our estimates, not the creator’s.