Chicken Cottage Pie Pots

Chicken cottage pie pots.

Why this is peri-perfect:
This lighter take on a classic comfort food ticks all the boxes for perimenopause-friendly eating: high protein, plenty of veggies, and no blood sugar rollercoaster. Chicken mince offers lean, hormone-supportive protein, while the sneaky zucchini and carrot boost your fibre and antioxidants. The cauliflower–potato mash keeps it comforting but light, and the Greek yoghurt adds gut-friendly goodness. Cosy, satisfying, and perfect for batch-cooking when you want to feel warm, full, and balanced.

Ingredients:

For the filling:

1 tsp olive oil

1 small onion, finely chopped

2 garlic cloves, minced

500g chicken mince

1 small zucchini, grated

1 small carrot, grated

1 tbsp tomato paste

1/2 tsp Worcestershire sauce

1 tsp dried thyme or Italian herbs

1/2 cup low-sodium chicken stock

Salt and pepper to taste

Optional: splash of balsamic vinegar

For the light mash topping:

250g potatoes, peeled and chopped

1 small head cauliflower, chopped (about 350g florets)

1/4 cup plain Greek yoghurt

2 tbsp grated parmesan or light tasty cheese

Salt, pepper, and pinch of nutmeg (optional)

Instructions:

1.     Make the mash:
Boil potatoes and cauliflower together in salted water until soft (10–12 mins). Drain well, mash with Greek yoghurt, cheese, and seasoning. Set aside.

2.     Make the filling:
Sauté onion in olive oil (medium heat, 3 mins). Add garlic, then chicken mince. Cook until browned. Stir in zucchini, carrot, tomato paste, Worcestershire, herbs, and stock. Simmer 10 mins until thick. Optional: add balsamic. Season to taste.

3.     Assemble:
Divide the chicken filling between 4 ramekins. Top with cauliflower-potato mash. Fork the tops for texture.

4.     Bake:
Bake at 200°C (390°F) for 20 mins until bubbling and golden.

5.     Serve:
Let cool slightly before serving. Serve with steamed greens or a crisp salad on the side if you like!

Per Serve: Calories: 400, Protein: 30g, Fat: 13g, Carbs: 28g, Fibre: 6g