High-Protein Chicken Pot Pie Casserole That Actually Feeds Your Gains (and Your Soul)

Forget pricey meal prep subscriptions. This is comfort food that lifts. Imagine the creamy, cozy core of a classic pot pie fused with the macros of a gym-day casserole, then baked into a golden, protein-stuffed slab you can slice like a boss.

No soggy crusts, no mysterious ingredients—just juicy chicken, silky sauce, and a crunchy top that slaps. If your week needs something that tastes like a hug but eats like a post-workout plan, you’ve found it.

What Makes This Recipe So Good

• High protein without the dry chicken tragedy: Greek yogurt, chicken breast, and a smart roux keep things juicy and satisfying.
• One pan, big yield: Bake once, eat all week. This casserole feeds four to six, depending on how savage your portions are.
• Better-than-takeout comfort: Creamy filling, hearty veggies, and a crispy, high-protein biscuit topping that won’t demolish your macros.
• Flexible and forgiving: Swap veggies, use rotisserie chicken, or go gluten-free—this recipe rolls with your pantry situation.
• Meal-prep friendly: Reheats like a dream and freezes well.FYI: it tastes even better the next day.

Ingredients

• For the filling
  • 1 tablespoon olive oil or avocado oil
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 2 cups carrots, diced small
  • 2 cups celery, diced
  • 1 cup peas (frozen is fine)
  • 3 cups cooked chicken breast, shredded or cubed
  • 3 tablespoons unsalted butter
  • 3 tablespoons flour (all-purpose or 1:1 gluten-free)
  • 2 cups low-sodium chicken broth
  • 3/4 cup plain Greek yogurt (2% or 5%)
  • 1/2 cup skim or 2% milk
  • 1 teaspoon kosher salt (plus more to taste)
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon smoked paprika (optional, for depth)
  • 2 tablespoons chopped fresh parsley (optional)
• For the high-protein topping
  • 1 1/4 cups white whole wheat flour (or all-purpose)
  • 1 scoop (about 30 g) unflavored whey or pea protein powder
  • 2 teaspoons baking powder
  • 1/2 teaspoon kosher salt
  • 3 tablespoons cold unsalted butter, diced
  • 3/4 cup plain Greek yogurt
  • 1/4–1/3 cup milk (as needed to bring dough together)
  • 1 tablespoon grated Parmesan (optional, for savory edge)
• Finish
  • 1 egg, beaten with 1 teaspoon water (optional egg wash)
  • Flaky salt and cracked pepper, to finish

How to Make It – Instructions

1. Preheat and prep: Heat oven to 400°F (205°C). Grease a 9×13-inch baking dish. Have your chicken cooked and chopped.
2. Soften the veg: In a large skillet, heat oil over medium.Add onion, carrots, and celery; cook 6–8 minutes until softened. Stir in garlic for 30 seconds.
3. Make the roux: Push veg to the sides, melt butter in the center, then sprinkle flour over it. Stir until a paste forms; cook 1–2 minutes until the raw flour smell fades.
4. Build the sauce: Slowly whisk in chicken broth, then milk.Simmer 3–5 minutes, stirring, until thick and glossy.
5. Season + enrich: Stir in salt, pepper, thyme, sage, smoked paprika, and peas. Cut heat to low and fold in Greek yogurt until smooth.
6. Add chicken: Stir in the chicken and parsley. Taste and adjust seasoning.Transfer mixture to the baking dish.
7. Make the protein biscuit topping: In a bowl, whisk flour, protein powder, baking powder, salt, and Parmesan (if using). Cut in cold butter with fingers or a pastry cutter until coarse crumbs form.
8. Bring it together: Stir in Greek yogurt and just enough milk to form a soft, slightly sticky dough. Don’t overmix.
9. Top it: Drop spoonfuls of dough evenly over the filling or gently pat into a rustic slab.Brush with egg wash for shine if desired.
10. Bake: Bake 22–28 minutes until the topping is golden and the filling is bubbling around the edges.
11. Rest: Let it stand 10 minutes so the sauce settles. Sprinkle flaky salt and cracked pepper. Serve hot.

Storage Tips

• Fridge: Store in an airtight container for 4 days.Reheat covered at 350°F (175°C) for 15–20 minutes or microwave in 60–90 second bursts.
• Freezer: Cool completely, portion, wrap tightly, and freeze up to 3 months. Thaw overnight in the fridge before reheating.
• Make-ahead: Assemble the filling and topping separately up to 24 hours in advance. Refrigerate, then top and bake when ready.

Benefits of This Recipe

• Macro-friendly comfort: High protein from chicken, yogurt, and protein-enriched topping.Less fat than classic pie thanks to a lighter sauce.
• Balanced plate in one pan: Lean protein, complex carbs, and veggies—aka dinner that doesn’t require 14 side dishes.
• Budget-smart: Uses pantry staples and leftover chicken. Way cheaper than takeout, and it feeds a crowd.
• Family-approved: Cozy enough for picky eaters, smart enough for the macro-minded. Win-win.

Common Mistakes to Avoid

• Overcooking the roux: If it gets too dark, your sauce will taste bitter.Keep it pale golden.
• Adding yogurt over high heat: Yogurt can split. Lower the heat before stirring it in for a silky sauce.
• Dry chicken: Use cooked-but-not-desiccated chicken. Poached or rotisserie works best.
• Brick topping: Overmixing the biscuit dough makes it tough.Stop when it just comes together.
• Watery filling: Simmer until thick before baking. If your veggies release extra water, cook a minute longer.

Variations You Can Try

• Gluten-free: Use 1:1 GF flour in both the roux and topping. Choose a certified GF protein powder.
• Dairy-light: Swap Greek yogurt for lactose-free yogurt and use olive oil instead of butter.Use unsweetened almond milk.
• Extra-lean: Replace butter in the roux with olive oil and use 2% Greek yogurt. Still creamy, fewer calories.
• Veg-forward: Add mushrooms, green beans, or diced sweet potato (par-cook hard veg first).
• Herb bomb: Finish with fresh tarragon, chives, or dill for a bright, restaurant-y twist.
• Spicy kick: A pinch of red pepper flakes or a dash of hot sauce wakes the whole thing up.
• Turkey swap: Leftover holiday turkey plays perfectly here—use it 1:1 for chicken.

FAQ

Can I use rotisserie chicken?

Yes—rotisserie chicken is perfect and saves time. Just remove the skin, shred the meat, and use 3 cups.

What protein powder works best?

Use an unflavored whey isolate for a neutral taste and smooth texture.

For dairy-free, choose an unflavored pea protein, but add 1–2 extra tablespoons milk if the dough feels dry.

Can I make this without the biscuit topping?

Absolutely. Spoon the filling into bowls and serve with toasted sourdough, mashed potatoes, or puff pastry squares baked separately. IMO, the topping makes it special, but you do you.

How do I keep the topping crisp after reheating?

Skip the microwave and reheat in a 350°F (175°C) oven, uncovered, for 15–20 minutes.

A 2–3 minute broil at the end restores crunch—just watch closely.

Is this kid-friendly?

Yes. The flavors are mild and familiar. If your kids are pea-averse (it’s a thing), sub in corn or finely diced zucchini.

Can I assemble and freeze before baking?

Yes, but freeze the filling and topping separately for best texture.

Thaw both overnight, top, and bake as directed.

My Take

This High-Protein Chicken Pot Pie Casserole is the rare overlap of “comfort-food legend” and “macro math that makes sense.” The Greek yogurt hack keeps it lush without a can of soup, while the protein biscuit top adds bite and bonus protein without cardboard vibes. It’s the dish I make on Sunday when I want Monday to feel less Monday. Friendly to swaps, not fussy, and honestly pretty impressive for how low-lift it is.

If cozy had a PR team, this casserole would be the spokesperson.