How to Make a Weight Loss Friendly Pot Pie


There’s something about a creamy pot pie that brings me back to my grandmother’s kitchen. Back when I played while listening to the women in the family laugh and cry and catch up on family stories.

Back when life was simple--cavorting around with cousins led to hunger, which was always satisfied by incredibly delicious meals.

Back when I didn’t have to worry about how many calories were on each plate, and I didn’t stare long and hard in the mirror trying to figure out just where the new thigh jiggle came from.

I like simplicity. And I am especially fond of how fiber foods can help slim down old family recipes, without sacrificing taste.

Foods that naturally have fiber in them, such as the veggies and beans used in this recipe, are usually lower calorie foods. So that means you can eat more of them than other more calorie dense foods. The fiber found in the beans and veggies will help you stay full longer, so you’re less likely to need food between meals.

Less snacking is always a win when it comes to weight loss.

Needless to say, before I started making this Pot Pie on Sunday, I decided to turn on the camera and share every step of the process with you.

Because friends show friends how to slim down without having to give up comfort foods.

Skinny Vegetable Pot Pie Recipe


  • 1 onion (yellow or white)
  • 2 celery stalks
  • 2 garlic cloves
  • 1/2 medium bell pepper
  • salt to taste
  • 3 cups water (or 1 1/2 cups water and 1 1/2 cups milk of choice)
  • 1 T no-salt all purpose seasoning
  • 1T Dijon mustard
  • 2 cups carrots, sliced
  • 2 cups sweet potato, diced
  • 2 cups red or yellow potatoes, un-peeled and diced
  • 3 T cornstarch stirred into 1/2 c water
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1 cup broccoli florets (fresh is best)
  • 1 (15 ounce) can white beans

Crust Ingredients:

  • 2 cups whole wheat flour (use white whole wheat for lighter texture)
  • 1/2 t salt
  • 1/2 c cold water
  • 1/2 c oil of choice


  1. Blend onions, celery, bell pepper and garlic in food processor or blender until finely chopped. (Add 1 cup water if necessary.) Pour mixture into soup pot with remaining water and milk, if using, and bring to a simmer over medium heat.
  2. Add carrots and both potatoes. Stir in salt, mustard, and all purpose seasoning. Cook until vegetables are easily pierced with fork, about 15 minutes.
  3. Stir cornstarch into ½ cup water and add to pot when vegetables are tender. Cook about 5 minutes. Turn off heat and stir in remaining beans, peas and corn. Pour filling into un-greased 9 x 13 pan.
  4. [At this point, the pot pie can be cooled, covered well, and frozen. For best results, defrost completely before topping with crust and baking]
  5. Prepare crust. Stir salt and flour in a bowl. In measuring cup, whisk together oil and water until bubbly. Add wet ingredients to dry ingredients. Stir until combined and roll onto cookie dough sheet, Silpat, or parchment paper. With rolling pin, work quickly to roll the the dough into an even 9 x 13 shape. If the dough gets too warm, refrigeration will make it easier to work with.
  6. Flip dough onto pie. Cut excess (or just fold over) and vent holes in the center of the dough.
  7. Bake at 400 degrees for 25 minutes or until crust is golden and filling bubbles.
Makes 8 Servings

Serving Size: 1/8th of pan

Calories: 390 ● Fat: 15g ● Sodium: 690mg ● Carbohydrates: 60g ● Fiber: 11g ● Protein 10g

Step 1: Add these ingredients to your grocery list

Check your pantry to know which of these items to add to your shopping list.

Shopping List:

  • 1 onion (yellow or white)
  • 2 celery stalks
  • 2 garlic cloves
  • 1/2 medium bell pepper
  • salt to taste
  • 1 ½ cups low fat milk, unsweetened almond or cashew milk
  • 1 T no-salt all purpose seasoning
  • 1T Dijon mustard
  • 4 large carrots
  • 3 medium-large sweet potatoes
  • 3-4 medium red or yellow potatoes
  • 3 T cornstarch
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1 cup broccoli florets (fresh is best)
  • 1 (15 ounce) can white beans (navy, great northern or cannellini)
  • 2 cups whole wheat flour (use white whole wheat for lighter texture)
  • 1/2 c oil of choice

This pot pie is stuffed with veggies, much more so than normal. And there’s a reason for that. Vegetables are very low in calories. This means you can eat a lot of them without your calorie count going up. It gives you a chance to fill up without chowing down unnecessary calories.

Adding veggies to comfort foods is a sure way to make the dish more filling, while slimming it down.

Step 2: Make your “broth”

Make a “broth” by chopping onions, celery, bell pepper and garlic in blender until finely chopped. Then pour broth into a large pot.

Blending whole vegetables in water gives your broth a thicker consistency and adds more fiber to your dish, without relying on creams or milk, which has more calories. It also eliminates the need to sautee vegetables in oil, which reduces the amount of fat.

Step 3: Dice the veggies

When it comes to dicing your veggies, think bite-sized pieces. Keep the potato peel on, as it contains half of the fiber in the vegetable.

Step 4: Cook the pie filling

Add vegetables to the pot with broth and bring to a boil.

Step 5: Add seasonings

After vegetables come to a boil, stir in the all-purpose seasoning, mustard, and salt. Then simmer for 20 minutes, or until vegetables are tender.

Step 6: Rinse and drain white beans

While the pie filling is cooking, pour your beans into a colander and rinse until the runoff water is clear. Set beans aside while you’re preparing the pie crust.

The beans add both fiber and protein to your pot pie, which makes it more filling without adding a lot of fat or calories.

Step 7: Prepare pie crust

In a medium sized bowl, combine flour and salt.

In a small bowl or large measuring cup, stir oil and water until bubbles form.

Pour water and oil mixture into flour and stir until combined into a nice dough.

Place dough on wax paper or silicone mat, and using a roller press into the shape and size of your casserole dish. Set aside.

Step 8: Thicken the pie filling

In a measuring cup, mix together 3 Tablespoons cornstarch and ½ cup of water until cornstarch is completely dissolved. Stir cornstarch mixture into the pot with cooked vegetables when veggies are tender. Stir and cook until the pie filling thickens. Remove pot from stove.

Step 9: Stir in beans, corn, and peas

Once your pie filling has been removed from the stove, stir in white beans, corn and peas. (You can also mix in a frozen veggie mix with green beans in it.)

At this point, you have the option of freezing the pot pie filling to be used at a later time. Place the filling in a freezer safe container, cover tightly with plastic wrap and aluminum foil and freeze for up to a month. For best results, defrost completely before topping with crust and baking.

Step 10: Pour pie mixture into baking dish


Pour pie filling into an ungreased 9” x 13” baking dish. Add fresh broccoli.

I prefer raw broccoli because the color and texture holds better than blanched or frozen broccoli. But frozen broccoli will work as well.

Step 11: Top off the pie with dough

Invert your the wax paper or silicone mat over your pie filling and then carefully trim off the edges of your pot pie. Using a knife, cut at least three ventilation holes so the pie has a chance to “breathe” as it cooks. Don’t worry about how nicely it looks. Pot pie generally has a rustic feel.

Step 12: Bake your pie

Preheat oven at 400 degrees. Bake the pie uncovered for for 25 minutes or until crust is browned and filling bubbles.

Step 13: Serve and enjoy

You’ve worked hard, but the taste is worth it. So enjoy!

Casserole will keep in the refrigerator for up to 4 days.

How to enjoy comfort casseroles without gaining weight

No matter how much you slim them down, casseroles will continue being more calorie dense. But that doesn’t mean that you can’t eat them while trying to slim down. The secret is in what you add to your plate next to the casserole.

Stick to one serving of the casserole, then fill up the rest of the plate with a large salad. Why? Salads have a lot of bulk without as many calories, due to the all the greens. This Raspberry Salad is a perfect pairing. Just remember to have the dressing on the side and to minimize how much of it you consume, since most of the calories in salads come from the dressing. And if you use pineapple in the salad, you can skip out on the jam in the dressing.

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

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