April 11, 2019

Spring Chicken Pot Pie Nests

Hello Spring!

I have always loved Easter. It feels so fresh and full of life! It also has the very best themed candy of all the holidays. In effort to not focus on all the sugary splendors of the imaginary Easter basket of my mind —don’t worry, it won’t become real, not worth the sabotage— I started looking for Easter worthy spring foods that were equally as cute and delicious, but full of nutritional value instead of empty calories and sugar to drag me down.

Enter the Spring Chicken Nest!🐣🌷



1 Head Cauliflower (again, I know. I love it)

1/4 cup Parmesan Cheese

1 Egg

Pinch of Salt &Pepper



8 oz. Cooked Chicken Breast, diced

1 1/2 cups low sodium Chicken Broth

1/4 cup Unsweetened, Unflavored Almond Milk

1/2 Onion, diced



Green Beans

Green Peas


2 Tbs. Corn Starch

1/4 cup Water

1. Preheat the oven to 400° F
3. Shred cauliflower using a medium gage grater. You can also buy pre-riced cauliflower or use a food processor.
4. Microwave cauliflower for 5 minutes in a medium bowl. Using a cheesecloth, squeeze excess water from cauliflower. You want to remove as much liquid as possible. —I find using fresh over frozen cauliflower makes this a little easier. Soggy cauliflower will make for soggy nests, and no bird likes a soggy nest.

 5. Return the dried cauliflower to a bowl— I wiped out the bowl I used in the microwave. Add one egg, Parmesan cheese, and a pinch of salt and pepper to the bowl. Combine thoroughly.
6. Spray a muffin tin with nonstick spray. Gently press cauliflower mixture into cups and mold against the sides to form nests. Be careful to not spread your mixture too thin leaving holes that will leak out your gooey filling. I recommend imperfection around the edges to get a more nest like look.

 7. Bake for 20-25 minutes until the centers are dry and the edges are golden brown and crisp.
8. While the nests are baking, use a nonstick pan to sauté your onion on high heat until just tender. Lower your heat to medium and add in the remaining vegetables. Continue to sauté for 2 minutes.
9. Add chicken broth, almond milk, salt, and pepper. Stir and cover for roughly 5 minutes to cook vegetables and bring together flavors.

10. Mix cornstarch and water to create a slurry. Pour into the filling mixture and stir. Add cooked chicken breast. Increase heat and bring to a boil.
11. Gently remove cauliflower nests from their tin— they will come out with some coaxing, I promise! Pour filling into each nest and enjoy 😋

Warm, delicious, bright and fresh. Best of all? Bariatric friendly and RD approved! Until next time…

XOXO, The BariQueen

The BariQueen

The title Bari-Queen does not come easy, so you can trust I know what I’m talking about here. I understand the struggles that is drinking and eating constantly, but never at the same time, and definitely not grazing. I understand the thrill of being taken off that daily pillbox of meds. I understand the pure satisfaction that comes with finding the perfect protein shake. I understand the feeling of accomplishment that follows making a high protein, low carb, low sugar meal that anyone else would ever dare to eat and actually — gasp— enjoy. I understand the excitement of a new size. I understand the life change that happens with bariatric surgery and how it is not easy, but so worth taking on the challenge.

2018, WakeMed