Healthy Mushroom Pot Pies With Cauliflower Sauce {A Meatless Monday Recipe

Healthy Mushroom Pot Pies With Cauliflower Sauce {A Meatless Monday Recipe

There’s just something comforting about warm, flaky pot pie fresh out of the oven and this meatless version is sure to please the biggest of appetites. Mushrooms are the star of the show in these savory healthy mushroom pot pies, with vegetable filling smothered in a creamy, velvety smooth cauliflower sauce, with a tender flaky crust.

I wanted to create a mushroom pot pie without all the calories of a traditional pot pie that has butter, flour, and cream. David and I think about and discuss food all the time. One day we were on the road going somewhere, and I told him my idea of the mushroom pot pies and how I wanted a way to thicken up the mushrooms in a thick creamy sauce, without all the calories of butter, flour, and cream. That’s when David suggested a cauliflower cream sauce…

BRILLIANT IDEA!!

Healthy mushroom pot pies have the comfort of traditional pot pies without all the calories. Mushrooms smothered in cauliflower sauce with flaky crust. Yum!

My classic chicken pot pie recipe as my guide for making these healthy mushroom pot pies with cauliflower sauce, and as good as this vegetarian dish looks and sounds, I have to admit I didn’t know if this recipe was going to turn out or not. That’s because I did not have a recipe to guide me and came up with this one on my own. I couldn’t find a recipe for a pot pie that used cauliflower sauce, only recipes in which cauliflower was an ingredient or used to make the crust gluten-free.

I was a little skeptical about using cauliflower as the base of the sauce in these mushroom pot pies and was afraid they would turn out too moist and watery, making the crust soggy, but that could not be further from the way they turned out. The mushroom pot pies could not have turned out any better!

There's just something comforting about warm, flaky pot pie fresh out of the oven and this meatless version is sure to please the biggest of appetites. Mushrooms are the star of the show in these savory healthy mushroom pot pies, with vegetable filling smothered in a cauliflower sauce, with a tender flaky crust. | TheMountainKitchen.com

These healthy mushroom pot pies have the comforts of traditional pot pies without all the calories. Except for the crust, these healthy mushroom pot pies are made completely of vegetables, without any flour, cream or butter and best of all, the beautiful Portobello mushrooms are the perfect stand-in for meat, making these pot pies even healthier and perfect for Meatless Monday!

Healthy mushroom pot pies have the comfort of traditional pot pies without all the calories. Mushrooms smothered in cauliflower sauce with flaky crust. Yum!

How To Make Healthy Mushroom Pot Pies With Cauliflower Sauce:

Preheat Oven to 400 degrees F.

Cut the cauliflower into florets; toss on a large rimmed baking sheet with 2 tablespoons of the olive oil; season with kosher salt and freshly ground black pepper. Roast, tossing occasionally, until almost tender, 30 to 35 minutes. Set aside until needed.

There's just something comforting about warm, flaky pot pie fresh out of the oven and this meatless version is sure to please the biggest of appetites. Mushrooms are the star of the show in these savory healthy mushroom pot pies, with vegetable filling smothered in a cauliflower sauce, with a tender flaky crust. | TheMountainKitchen.com

Meanwhile, in a large heavy pot or Dutch oven, heat the remaining olive oil. When the oil is hot, add the onions and thyme; saute over medium-low heat for 15 to 20 minutes, until translucent. Add the garlic and saute for about 2 to 3 more minutes. Turn off the heat and remove the sprigs of thyme.

Healthy mushroom pot pies have the comfort of traditional pot pies without all the calories. Mushrooms smothered in cauliflower sauce with flaky crust. Yum!

While the cauliflower and onions cook, parboil the potatoes, carrots, and celery by adding them to In a medium saucepan with cold water to barely cover. Cover and bring to a boil over high heat. Reduce the heat to medium; cook, covered, for about 10 to 15 minutes or until you can easily pierce the potatoes with a fork. Drain the potatoes carrots and celery in a colander.

Healthy mushroom pot pies have the comfort of traditional pot pies without all the calories. Mushrooms smothered in cauliflower sauce with flaky crust. Yum!

Using the same saucepan used to parboil the vegetables, heat the vegetable stock, but do not boil. Add the roasted cauliflower and half of the cooked onions to a food processor or blender. Pulse several times, then gradually add about ½ cup of the vegetable broth at a time to the cauliflower, scraping the sides as needed, until the cauliflower becomes a smooth puree.

Remember, you don’t want to make it too watery, so it is better to add small amounts of the vegetable broth at a time. The longer you blend, the more silky and smooth the sauce becomes. Add more liquid if your sauce is too thick. When you reach the desired consistency, taste and season with salt, pepper, to taste.

There's just something comforting about warm, flaky pot pie fresh out of the oven and this meatless version is sure to please the biggest of appetites. Mushrooms are the star of the show in these savory healthy mushroom pot pies, with vegetable filling smothered in a cauliflower sauce, with a tender flaky crust. | TheMountainKitchen.com

Add the mushrooms to the remaining onions in the heavy pot or Dutch oven over medium-low heat. Cook, stirring occasionally until the mushrooms are tender. Add the potatoes, carrots, celery, and carefully pour the cauliflower sauce into the pot with the vegetables. Sir in the peas and heat through; about 5 to 7 minutes. Turn off heat.

Healthy mushroom pot pies have the comfort of traditional pot pies without all the calories. Mushrooms smothered in cauliflower sauce with flaky crust. Yum!

Roll out the pie crust or puff pastry, place the ramekins on the sheet of pastry dough, so that there is about a 1-inch parameter around each ramekin. Using a knife, cut circles or squares large enough to fit over the ramekins.

These healthy mushroom pot pies have the comforts of traditional pot pies without all the calories. Mushrooms are the star of the show in these savory healthy mushroom pot pies, with vegetable filling smothered in a cauliflower sauce, with a tender flaky crust. Comfort food made healthy!

Spoon the mushroom filling into each of the ramekins, cover the top of the ramekin completely folding the dough over the edges pressing it against the ramekin for each. 

Healthy mushroom pot pies have the comfort of traditional pot pies without all the calories. Mushrooms smothered in cauliflower sauce with flaky crust. Yum!

Healthy mushroom pot pies have the comfort of traditional pot pies without all the calories. Mushrooms smothered in cauliflower sauce with flaky crust. Yum!

Using a fork, pierce the top of each pot pie, so that the steam will escape without making the crust rise.

These healthy mushroom pot pies have the comforts of traditional pot pies without all the calories. Mushrooms are the star of the show in these savory healthy mushroom pot pies, with vegetable filling smothered in a cauliflower sauce, with a tender flaky crust. Comfort food made healthy!

For a prettier crust, I like to brush the dough with egg wash, (1 egg + 2 tablespoons water, beaten) on top of the crust to make them golden brown, when baked, but this step is completely optional.

Healthy mushroom pot pies have the comfort of traditional pot pies without all the calories. Mushrooms smothered in cauliflower sauce with flaky crust. Yum!

Place the ramekins on a baking sheet and into a 400 degree F oven. Bake for 20 to 25 minutes, or until the tops are golden brown, and/or puffy if using puff pastry.

Cool 10 minutes before serving and enjoy!

Healthy mushroom pot pies have the comfort of traditional pot pies without all the calories. Mushrooms smothered in cauliflower sauce with flaky crust. Yum!

Recipe Notes:

Turn these healthy mushroom pot pies into a make-ahead vegetarian meal!

I only made four pot pies for this post. I added the remaining filling to a freezer-proof zip-top bag to use at another time. To use frozen filling, thaw, and heat in a sauce pot. If the sauce is to watery heat until bubbling and it begins to thicken. If the sauce is too thick, add just a touch of vegetable broth at a time until it gets to the desired consistency. Add to ramekins, top with pastry and bake following the instructions above.

You could also freeze fully prepared pot pies inside the ramekins before adding the egg wash. Cover with foil and freeze for up to two months. To bake from frozen, preheat oven to 400 degrees F, and bake for 30 minutes with the foil on top. Remove the foil and bake for another 30 minutes or until golden brown.

Healthy mushroom pot pies have the comfort of traditional pot pies without all the calories. Mushrooms smothered in cauliflower sauce with flaky crust. Yum!

David loved the way these healthy mushroom pot pies with cauliflower sauce turned out. He is still talking about them, but I have to give him all the credit for such a great idea!

If you are craving warm and cozy comfort food, but don’t want all the calories, you have to try these healthy mushroom pot pies with cauliflower sauce. Comfort food made healthy!

 

Healthy Mushroom Pot Pies With Cauliflower Sauce

Healthy mushroom pot pies have the comfort of traditional pot pies without all the calories. Mushrooms smothered in cauliflower sauce with a flaky crust. Yum!
Course Main Course
Cuisine American, Meatless Monday, Vegetarian
Keyword cauliflower, mushroom, pot pie
Prep Time 35 minutes
Cook Time 25 minutes
Total Time 1 hour
Servings 8
Calories 323kcal

Ingredients

  • 1 large head cauliflower
  • 4 tablespoons extra-virgin olive oil divided
  • 2 cups sweet onions
  • 2 cloves garlic chopped
  • 4 sprigs fresh thyme
  • 2 cups vegetable stock
  • salt and fresh cracked black pepper to taste
  • 1 cup carrots chopped into bite-size pieces
  • 1 cup celery chopped into bite-size pieces
  • 1 cup russet potato chopped into bite-size pieces
  • 16 ounces Portobello mushrooms quartered
  • 1 cup peas frozen
  • 2 sheets store-bought pie crust or sheets of puff pastry

Instructions

  • Preheat Oven to 400 degrees F.
  • Cut the cauliflower into florets; toss on a large rimmed baking sheet with 2 tablespoons of the olive oil; season with kosher salt and freshly ground black pepper. Roast, tossing occasionally, until almost tender, 30 to 35 minutes. Set aside until needed.
  • Meanwhile, in a large heavy pot or Dutch oven, heat the remaining olive oil. When the oil is hot, add the onions and thyme; saute over medium-low heat for 15 to 20 minutes, until translucent. Add the garlic and saute for about 2 to 3 more minutes. Turn off the heat and remove the sprigs of thyme.
  • While the cauliflower and onions cook, parboil the potatoes, carrots, and celery by adding them to In a medium saucepan with cold water to barely cover. Cover and bring to a boil over high heat. Reduce the heat to medium; cook, covered, for about 10 to 15 minutes or until you can easily pierce the potatoes with a fork. Drain the potatoes carrots and celery in a colander.
  • Using the same saucepan used to parboil the vegetables, heat the vegetable stock, but do not boil. Add the roasted cauliflower and half of the cooked onions to a food processor or blender. Pulse several times, then gradually add about ½ cup of the vegetable broth at a time to the cauliflower, scraping the sides as needed, until the cauliflower becomes a smooth puree.
  • Remember, you don't want to make it too watery, so it is better to add small amounts of the vegetable broth at a time. The longer you blend, the more silky and smooth the sauce becomes. Add more liquid if your sauce is too thick. When you reach the desired consistency, taste and season with salt, pepper, to taste.
  • Add the mushrooms to the remaining onions in the heavy pot or Dutch oven over medium-low heat. Cook, stirring occasionally until the mushrooms are tender. Add the potatoes, carrots, celery, and carefully pour the cauliflower sauce into the pot with the vegetables. Sir in the peas and heat through; about 5 to 7 minutes. Turn off heat.
  • Roll out the pie crust or puff pastry, place the ramekins on the sheet of pastry dough, so that there is about a 1-inch parameter around each ramekin. Using a knife, cut circles or squares large enough to fit over the ramekins.
  • Spoon the mushroom filling into each of the ramekins, cover the top of the ramekin completely folding the dough over the edges pressing it against the ramekin for each.
  • Using a fork, pierce the top of each pot pie, so that the steam will escape without making the crust rise.
  • For a prettier crust, I like to brush the dough with egg wash, (1 egg + 2 tablespoons water, beaten) on top of the crust to make them golden brown, when baked, but this step is completely optional.
  • Place the ramekins on a baking sheet and into a 400 degree F oven. Bake for 20 to 25 minutes, or until the tops are golden brown, and/or puffy if using puff pastry.
  • Cool 10 minutes before serving and enjoy!

Notes

Turn these healthy mushroom pot pies into a make-ahead vegetarian meal.
I only made four pot pies for this post. I added the remaining filling to a freezer-proof zip-top bag to use at another time. To use frozen filling, thaw, and heat in a sauce pot. If the sauce is to watery heat until bubbling and it begins to thicken. If the sauce is too thick, add just a touch of vegetable broth at a time until it gets to the desired consistency. Add to ramekins, top with pastry and bake following the instructions above.
You could also freeze fully prepared pot pies inside the ramekins before adding the egg wash. Cover with foil and freeze for up to two months. To bake from frozen, preheat oven to 400 degrees F, and bake for 30 minutes with the foil on top. Remove the foil and bake for another 30 minutes or until golden brown.

Nutrition

Calories: 323kcal | Carbohydrates: 34g | Protein: 6g | Fat: 18g | Saturated Fat: 4g | Sodium: 209mg | Potassium: 541mg | Fiber: 4g | Sugar: 5g | Vitamin A: 2870IU | Vitamin C: 18.2mg | Calcium: 39mg | Iron: 2mg
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Hi, my name is Debbie, Author and Photographer at The Mountain Kitchen, a blog that shares delicious homemade recipes using clean food ingredients, and stories about mountain life.
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