Craving a little comfort food? These savoury low FODMAP mini pot pies will warm you up from the inside out!
Last summer, I was all excited to make my husband a real roasted ham. I had it in the oven glazing to perfection when he got a call from his friend saying he was having an all-hands-on-deck emergency at his cottage up north.
My husband’s pretty handy, so with one “that ham smells great” he was off and running and I was left with an. entire. ham…
Now, I like a challenge, so I did some sleuthing and found a TON of fun recipes and had a blast making a mess of our kitchen while my husband was gone. One of my first experiments were these epic mini pot pies!
I love that these are so tiny, because they’re perfect for families big and small! If you’re a table for 1-2, feel free to halve the recipe or to pop the innards in the fridge overnight for an easy do-over dinner the next night.
Plus, they can travel from your fridge to your face in 40 minutes, so they’re a great option for weeknight meals!
Keep it FODMAP friendly
Brace your taste buds for some serious comfort food! Check out the notes below for tips on keeping these mini pot pies FODMAP friendly!
First up, leeks. According to Monash University, the green part of a leek are low FODMAP in servings of 2/3 cup (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the polyol mannitol.
We’ll be using 3/4 cup of leeks total, which works out to 14 g per serving. This is well within Monash’s recommended range.
Next up sweet potato. According to the Monash app, sweet potato is low FODMAP in servings of 1/2 a cup (75 g) per sitting. Servings of 2/3 cup (100 g) or more are also high in the polyol mannitol.
We’ll be using 1 cup of sweet potato total, which works out to 38 g per serving. This is well within Monash’s recommended range.
We’ll also be using frozen peas. According to the Monash app, peas are low FODMAP in servings of 1 tbsp (15 g) per sitting. Servings of 1/8 of a cup (18 g) are high in the FODMAP GOS.
This recipe uses 1/4 cup of peas total, which works out to 15 g per sitting. This is within Monash’s recommended range.
Last but not least, puff pastry dough. If you’re in the elimination phase of the low FODMAP diet, you’ll need to use gluten-free dough. Remember, unless you have celiac disease, you’re managing the FODMAP fructan in wheat, not gluten itself.
The remaining ingredients won’t add anything notable to your FODMAP load, so you’re good to go here.
Pick your sidekick!
Worried your mini pot pie looks a little lonely? Try pairing it with these savoury low FODMAP cheddar and bacon scuffins, these easy low FODMAP seasoned carrots, or this fresh and tasty low FODMAP garden salad.
FODMAP math
Wondering how this recipe stacks up? Check out the notes below to see how many servings of each FODMAP group are in one of these mini pot pies!
Fructose = 0
Lactose = 0
Fructan = 0
GOS = 1
Polyol = 0.8 (mannitol)
Want to try this tasty recipe? Don’t forget to save it for later!
low fodmap mini pot pies
- Total Time: 1 hr
- Yield: 4 servings 1x
Description
Unleash your inner foodie with these mouthwatering low FODMAP mini pot pies!
Ingredients
- 1 tbsp vegetable oil
- 1 cup oyster mushrooms
- 3/4 cup leeks – green part only, diced
- 1 cup sweet potato, peeled + cubed
- 2 tsp fresh thyme
- 1/3 cup low FODMAP flour
- 1+1/4 cup low FODMAP chicken broth
- 1/2 cup lactose-free whole milk
- 8 oz cooked ham (or chicken), cubed
- 1/4 cup frozen peas, thawed
- 1/2 tsp salt
- 1 sheet gluten-free pastry, thawed
Instructions
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Preheat your oven to 425℉ degrees.
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Heat up your oil in a large saucepan over medium-high heat. Add the mushrooms and leeks and cook until they’re soft (about 4-5 minutes). Add the sweet potato and fresh thyme and cook for another 6 minutes.
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Add the flour and stir until the vegetables are evenly coated. Add the stock and use your spoon to scrape up all of the brown bits on the bottom of the pan. Then add the milk and bring the sauce to a boil, stirring constantly.
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Let the sauce boil for one minute, then take the pot off the burner. Add the chicken, peas, and salt and let the pot stand for 20 minutes.
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Roll out your puff pastry and cut out 4 rounds with the mouth of your ramekin. Fill 4 ramekins with the chicken mixture and top with a pastry puff round. Place the ramekins on a baking sheet and cook until the pastry is golden brown (about 17-19 minutes). Serve warm.
Notes
Recommended low FODMAP serving – 1 mini pot pie per sitting
- Prep Time: 40 min
- Cook Time: 20 min
- Category: Dinner
Nutrition
- Serving Size: 1 mini pot pie
- Calories: 674
- Sugar: 9 g
- Sodium: 2526 mg
- Fat: 36 g
- Saturated Fat: 11 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 3 g
- Protein: 35 g
- Cholesterol: 94 mg
Keywords: low FODMAP mini pot pies, low FODMAP ham pot pie, gluten-free mini pot pie
If you like this post, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
You might also like one of these:
- Low FODMAP Glazed Ham Looking for a show stopping dinner idea? This easy low FODMAP glazed ham will be the talk of your holiday table!
- Low FODMAP Chicken Pot Pie With a few simple tweaks, this low FODMAP chicken pot pie will keep your taste buds and your tummy happy all winter long!
- Low FODMAP Vegetable Pie Looking for a savoury plant-powered dinner idea? This easy low FODMAP vegetable pie will be a family favourite in no time!
If you like this post don’t forget to share it! Follow me on YouTube @flipyourleaf for a ton of videos on understanding FODMAPs, IBS mechanics, and how to feel safe in your body. Together we’ll get the low FODMAP diet down to a science!
