Pot pies have long been a comforting, satisfying meal for families across the globe. While they may have evolved over centuries, from meat-filled pies of medieval times to the frozen pot pies we find in grocery stores today, they remain a beloved dish.
Convenient, quick, and full of savory flavors, frozen pot pies have become a go-to dinner solution during busy weeknights. But not all pot pies are created equal in terms of nutritional value.
The convenience of frozen meals often comes with a trade-off—many frozen pot pies are loaded with sodium, saturated fats, and even hidden sugars.
However, this doesn’t mean you have to give up on pot pies entirely if you’re health-conscious. Here’s a guide to the six healthiest frozen pot pies you can buy and four options you should avoid.
How We Chose The Healthiest Frozen Pot Pies
- Low in Sodium: Frozen foods are often high in sodium, which is used to enhance flavor and preserve freshness. Americans consume an average of 3,500 mg of sodium daily, far exceeding the recommended 2,300 mg limit. The healthiest options on our list contain around 600 mg of sodium or less per serving.
- Minimal Added Sugars: Hidden sugars can be found in surprising places, even in pot pies. The healthiest options have 2 grams of added sugar or less per serving, which helps keep your daily sugar intake in check.
- Relatively Low in Saturated Fats: Saturated fats are another concern in processed foods. We limited our choices to pot pies containing 8 grams of saturated fat or less, helping you stay within the recommended daily limit of 13 grams.
6 Healthiest Frozen Pot Pies
1. Blake’s Chicken Pot Pie
- Calories: 340
- Fat: 17 g (Saturated Fat: 8 g)
- Sodium: 470 mg
- Carbs: 34 g (Fiber: 5 g, Sugar: 1 g)
- Protein: 15 g
Blake’s Chicken Pot Pie is a classic, made from scratch with wholesome ingredients. It’s lower in calories compared to other brands and offers 15 grams of protein to keep you full.
With only 1 gram of added sugar, it’s a solid, nutritious option for those seeking a comforting meal that won’t derail their healthy eating habits.
2. Raised Vegan Pot Pie
- Calories: 530
- Fat: 30 g (Saturated Fat: 8 g)
- Sodium: 610 mg
- Carbs: 58 g (Fiber: 3 g, Sugar: 5 g)
- Protein: 5 g
If you’re following a vegan diet, Raised Vegan Pot Pie offers a plant-based twist on the traditional comfort food. Packed with veggies like potatoes, carrots, and peas, it manages to keep sodium and sugar levels moderate.
The 5 grams of protein, though lower than meat-based options, still contributes to a balanced diet.
3. HMR Crustless Chicken Pot Pie
- Calories: 220
- Fat: 9 g (Saturated Fat: 2.5 g)
- Sodium: 590 mg
- Carbs: 21 g (Fiber: 3 g, Sugar: 2 g)
- Protein: 13 g
For those monitoring their calorie and carb intake, HMR’s Crustless Chicken Pot Pie is a great option. It contains only 220 calories and 21 grams of carbs, which is much lower than traditional pot pies.
With 13 grams of protein, it’s a healthier alternative that still delivers on flavor.
4. Healthy Choice Crustless Pot Pie
- Calories: 300
- Fat: 6 g (Saturated Fat: 2 g)
- Sodium: 600 mg
- Carbs: 40 g (Fiber: 3 g, Sugar: 6 g)
- Protein: 21 g
Healthy Choice’s Crustless Pot Pie eliminates the calorie-heavy crust but retains the delicious filling. At 300 calories, it’s a satisfying meal that’s also low in saturated fat and moderate in sodium.
It’s a great way to enjoy pot pie flavors without the extra calories and unhealthy fats.
5. Katz Garden Vegetable Pot Pie
- Calories: 350
- Fat: 18 g (Saturated Fat: 8 g)
- Sodium: 560 mg
- Carbs: 45 g (Fiber: 5 g, Sugar: 6 g)
- Protein: 4 g
For a gluten-free, vegan option, Katz Garden Vegetable Pot Pie hits the mark. It’s filled with vegetables like cauliflower, carrots, peas, and corn, and contains no dairy or eggs.
With only 2 grams of added sugar and a good amount of fiber, it’s a healthy choice for those with dietary restrictions.
6. Boomerang’s Chicken Classic
- Calories: 350
- Fat: 14 g (Saturated Fat: 7 g)
- Sodium: 460 mg
- Carbs: 44 g (Fiber: 2 g, Sugar: 3 g)
- Protein: 12 g
Boomerang’s Chicken Classic is a convenient, handheld option that’s perfect for on-the-go meals. It’s lower in saturated fat and contains 12 grams of protein, helping to keep you full without overloading on calories or sodium.
4 Unhealthiest Frozen Pot Pies to Avoid
1. Marie Callender’s Chicken Pot Pie
- Calories: 440
- Fat: 26 g (Saturated Fat: 11 g)
- Sodium: 650 mg
- Carbs: 40 g (Fiber: 2 g, Sugar: 2 g)
- Protein: 11 g
Marie Callender’s Chicken Pot Pie contains 11 grams of saturated fat—nearly 84% of the daily recommended limit.
Additionally, it includes questionable ingredients like “flavoring,” which may indicate the presence of artificial additives. Although it’s a popular brand, this pot pie is better left on the shelf if you’re concerned about heart health.
2. Banquet Sausage Pot Pie
- Calories: 420
- Fat: 28 g (Saturated Fat: 11 g)
- Sodium: 890 mg
- Carbs: 35 g (Fiber: 1 g, Sugar: 4 g)
- Protein: 8 g
Banquet’s Sausage Pot Pie is overloaded with sodium and saturated fat. With 890 milligrams of sodium, it takes up nearly 40% of the daily recommended limit. Its high-fat content and low fiber make it a less-than-ideal option for a balanced diet.
3. Atkins Crustless Chicken Pot Pie
- Calories: 300
- Fat: 19 g (Saturated Fat: 6 g)
- Sodium: 920 mg
- Carbs: 9 g (Fiber: 3 g, Sugar: 3 g)
- Protein: 24 g
Atkins is known for its low-carb meals, but this Crustless Chicken Pot Pie contains an alarming 920 milligrams of sodium.
While the protein content is impressive, the high sodium and fat levels make it an unhealthy choice for those watching their cardiovascular health.
4. Bettergoods Pot Pie
- Calories: 550
- Fat: 36 g (Saturated Fat: 11 g)
- Sodium: 510 mg
- Carbs: 45 g (Fiber: 1 g, Sugar: 2 g)
- Protein: 12 g
Bettergoods Pot Pie is loaded with 36 grams of fat, including 11 grams of saturated fat, which is far above the healthy limit.
The high fat content, combined with low fiber, makes it a poor option for those looking to maintain heart health and manage their weight.
Tips for Choosing a Healthier Frozen Pot Pie
- Check the Sodium Levels: Opt for pot pies with 600 mg of sodium or less per serving to avoid excessive salt intake.
- Watch Out for Added Sugars: Hidden sugars can be found in both the crust and filling of pot pies. Choose options with 2 grams or less of added sugar per serving.
- Look for Fiber: Pot pies with whole grains and plenty of vegetables will provide more fiber, helping you stay full longer and improve digestive health.
- Balance Saturated Fats: Look for pot pies with 8 grams of saturated fat or less to stay within the daily recommended limit.
- Keep Portion Sizes in Mind: Some frozen pot pies are larger than a typical serving size. Be mindful of how much you’re eating to avoid overeating.
Conclusion:
While frozen pot pies can be a convenient and tasty option for busy weeknights, it’s essential to choose healthier options that are lower in sodium, saturated fats, and added sugars.
Opting for brands like Blake’s Chicken Pot Pie or HMR’s Crustless Chicken Pot Pie ensures you’re getting a more nutritious meal without sacrificing flavor.
Being mindful of nutrition labels and portion sizes can help maintain a balanced diet while enjoying the comfort of frozen pot pies.