I used to make a rustic top-crust pot pie back in my pre-paleo days and it was the one dinner that all the kids agreed that they loved.

My #4 bonus kid still wistfully asks for it sometimes.

This version Autoimmune Protocol-friendly (& low-FODMAP!) and uses a parsnip-carrot dough that feels very like my old pot pie pastry when chilled.

Pot pie reinvented!

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Pot Pie (AIP-friendly, low-FODMAP)

Servings: 4-6


Time: 120


  • 6 modest-sized parsnips
  • 3 carrots
  • 1/3 cup coconut oil
  • 1 tsp Himalayan salt (or similar)
  • 1½ lbs of the meat of your choice (or what's in the leftover queue)


Pot Pie Pastry

The pastry needs to be started the day before & can be made up to several days in advance.

Preheat oven to 350

Peel & slice the parsnips & carrots into short sticks, something like this:parsnips & carrots

Melt half the coconut oil (3 tablespoons). Use your hands to ensure all the sticks are coated with the oil. Roast for 40 minutes, stirring several times, especially toward the end.

Put the roasted roots into a food processor with the rest of the coconut oil (3 more tablespoons) and a generous teaspoon of salt. Whirl until a thick batter or soft dough is formed.

Use a spatula to remove the dough to a storage container and refrigerate overnight.

The next day press the dough out into a pie-shape on the countertop. Use a metal spatula to lift it carefully away from the counter surface and lay it over the filling in a baking dish. It’s soft dough. It might rip. But that’s okay because this pie is rustic. Just patch it up.

At this point you can pop it back in the fridge until you want to cook it.

Pot Pie Filling

The whole point of pot pie, really, is to transform leftover meat into something new & delicious. Use roast chicken, baked salmon, pot roast, or leftover ground beef & balsamic blueberries from last night’s tacos.

  • I used the cooked equivalent of 1½ lbs uncooked ground beef and ½ cup of leftover balsamic blueberries to make a fabulous pot pie.
  • In another pie I used most of the meat from a smallish roast chicken. The bones, skin & pan drippings were already in my slowcooker becoming bone broth, so this was the perfect way to turn the chicken meat into something fancy. I squeezed the juice of an orange over the chicken before I put the pasty on, to favourable effect.

Once assembled, bake your pie at 350 for 35-40 minutes until hot with browned edges.

The pastry will be quite soft when hot and a little firmer as it cools.

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