Cajun Chicken & Avocado Salad (Paleo)
Cajun seasoning is one of my personal favourites, but sadly the shop bought combinations are usually laden with salt and other horrible additives. Nonetheless, it’s super easy to make it yourself, and tastes way better too! It works great with Chicken and Pork, so I like to make sure I've always got some in the cupboard made up. The combination of the punchy Cajun flavours with the natural sweetness of the tomatoes and the creamy avocado in this salad is utterly divine.
Cajun Chicken and Avocado Salad
Equipment
- Large salad bowl
- Frying pan
Ingredients
- 4 free range chicken breasts skinless and boneless
- 2 ripe medium-sized avocados, peeled and chopped
- Salad leaves of your choice a mix of rocket, spinach, and watercress works a treat
- 200 g cherry tomatoes halved
- Juice of 1 lemon
For the Cajun Seasoning:
- 1 tsp paprika
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp oregano
- ½ tsp cayenne pepper
- ½ tsp black pepper
- A little unrefined sea salt to taste
Instructions
- Prepare the Chicken: Dice the chicken breasts. In a bowl, drizzle half the lemon juice over the meat, making sure to watch out for any seeds. Evenly coat the chicken in the spice mixture, and set aside.
- Assemble the Salad: In a large salad bowl, combine your mix of salad leaves with the chopped avocado and cherry tomatoes. Toss in the remaining lemon juice – this will stop the avocado from turning brown.
- Cook the Chicken: Heat a little oil in a pan to a high heat. Add the chicken, and fry until cooked through and golden brown on both sides. Add to the salad, and enjoy!
I’d love to hear how this Cajun seasoning worked for you, and what else you tried it with! Please share in the comments below.
Why Homemade Seasonings Matter
When you make your own spice blends, you take full control of your flavour profile and avoid unnecessary fillers and preservatives. Store-bought Cajun blends often contain anticaking agents, excessive salt, and even MSG. By crafting your own mix, you not only save money in the long run, but also customise it perfectly to your taste and dietary needs.
A DIY Cajun seasoning also allows you to experiment. Fancy a smokier blend? Add extra smoked paprika. Want it extra hot? Increase the cayenne pepper. This flexibility is something no store-bought mix can offer.
Batch Prep and Storage Tips
If you’re a fan of meal prepping or just like to have quick flavour at hand, making a big batch of Cajun seasoning is a no-brainer. Use an airtight glass jar and keep it stored in a cool, dry place. It’ll stay fresh for several months—though chances are, you’ll be using it up much sooner than that!
Make sure to label the jar with the contents and date—especially if you’re the kind of person who has five different spice blends on the go.
What Else Can You Use Cajun Seasoning On?
Once you’ve made this blend, you’ll find endless uses for it. Here are just a few Paleo-friendly ideas:
- Roasted Vegetables: Toss sweet potato wedges, zucchini slices, or cauliflower florets with olive oil and Cajun seasoning before roasting for a spicy twist.
- Cajun Cauliflower “Popcorn”: Break a cauliflower into small florets, coat with olive oil and Cajun seasoning, and bake until crispy.
- Eggs: Scramble or fry your eggs with a pinch of Cajun spice for a simple breakfast with a kick.
- Prawns: Cajun prawns with avocado salad make a brilliant light meal, especially in summer.
- Stuffed Capsicums: Combine ground beef or turkey with vegetables and Cajun seasoning, then stuff into halved capsicums and bake.
Protein Pairings That Shine
Cajun flavours work beautifully with a variety of proteins. Here are a few combos that will become staples in your Paleo kitchen:
- Cajun Chicken Thighs: Rub with seasoning and bake or grill for a flavour-packed dinner. Serve with a big side of leafy greens.
- Pork Ribs: Marinate pork ribs in a mix of Cajun seasoning and olive oil overnight. Bake low and slow until tender.
- Beef Strips: Stir-fry with onions, capsicum, and a touch of garlic for a quick mid-week meal.
Bring It Into Breakfast
Don’t forget Cajun seasoning in your morning routine! A sprinkle can transform a bland breakfast into something bold:
- Breakfast hash: Dice sweet potato, sauté with onion and spinach, and season with Cajun. Add an egg on top and you’re set.
- Omelette filling: Use leftover roasted veg and chicken seasoned with Cajun spice for a fiery start to the day.
How to Balance Heat and Flavour
One of the common misconceptions about Cajun food is that it has to be unbearably hot. In truth, Cajun seasoning is about depth and balance. The mix of paprika, garlic, onion, thyme, and cayenne should deliver warmth, not pain. If you’re cooking for kids or spice-sensitive guests, reduce the cayenne and add extra paprika or dried herbs.
Make It a Meal Prep Staple
Cajun seasoning isn’t just for standalone dishes—it’s a prepper’s dream. It’s perfect for turning plain meal components into standout meals.
- Grilled Cajun Chicken: Cook in bulk and freeze for use in salads, lettuce wraps, or quick reheat dinners.
- Spiced Mince: Brown up a kilo of mince with Cajun seasoning, onions, and capsicum. Use in stuffed sweet potatoes or Paleo tacos.
- Cajun Roasted Nuts: Lightly coat almonds or cashews in coconut oil and seasoning, then roast. An ideal Paleo snack.
Making It Kid-Friendly
If you’re cooking for the whole family, you can still make use of your Cajun blend—just tone down the spice. Try making a second “mild” version of the blend with very little or no cayenne, and build up from there as kids get used to the flavours.
Serve it alongside a creamy avocado dip or plain coconut yoghurt as a cooling side, which can help balance the heat.
Incorporating Healthy Fats
This type of meal is a great opportunity to include more healthy fats. Olive oil, avocado, ghee or even some duck fat work brilliantly with Cajun spice. These fats help carry the flavours and are perfect on a Paleo diet for satiety and energy.
What About Leftovers?
Cajun-spiced leftovers are even better the next day. The flavours deepen and meld, making them ideal for next-day meals. Add the remains of a Cajun chicken salad into a veggie-packed soup base for a whole new meal, or dice up the leftovers and stir through scrambled eggs for a fast lunch.
Final Tip: Keep a Cajun Jar in Your Pantry
Once you’ve made your seasoning blend, you’ll wonder how you lived without it. Label a jar clearly, and include a date so you know when to refresh it. Trust me—it’ll become a pantry staple that saves you time and boosts your flavour game.
Let’s Hear From You
Tried this seasoning in a different recipe? Added a unique twist to the salad? I’d love to hear how you used your homemade Cajun blend, so leave a comment and share your culinary discoveries.
Paleo Pork Chops with Rosemary, Apple & Shallots
Sometimes, the best meals are those built around timeless flavour combinations—and this Pork Chops with Rosemary, Apple and Balsamic-Glazed Shallots recipe is a perfect example. The natural sweetness of apples, the savoury depth of rosemary, and the rich tang of balsamic vinegar come together to elevate the humble pork chop into something truly special. It's simple enough for a weeknight dinner, yet impressive enough to serve guests.
If you’re following a Paleo lifestyle, this dish ticks all the boxes. It uses whole, fresh ingredients, is naturally free from grains and dairy, and doesn’t rely on complicated methods. It’s real food with real flavour, cooked in a way that honours the ingredients and supports your health.
Pork Chops with Rosemary, Apple, and Balsamic Glazed Shallots
Equipment
- Frying pan
- Chopping Board
- Mixing bowl
Ingredients
- 4 pork chops
- 2 tbsp olive oil
- 4-6 medium shallots sliced roughly
- 1 tbsp balsamic vinegar
- 1 tbsp coconut sugar
- 1 small red apple cut into wedges
- 1 tsp fresh rosemary
- Sea salt and black pepper to taste
Instructions
- Prepare the Pork Chops: Season the pork chops with black pepper and sea salt.
- Cook the Shallots: Heat 1 tbsp of olive oil in a pan over a low heat. Add the shallots, and cook gently for around 5 minutes until soft. Add the balsamic vinegar and coconut sugar, and toss to coat the shallots. Continue to cook gently for a further 5 minutes, stirring often so they do not burn.
- Cook the Pork Chops: Meanwhile, heat another tbsp of olive oil in a separate frying pan to a high heat. Drop in the pork chops, and cook for 3 – 4 minutes on each side until they are nicely browned and cooked through.
- Finish the Shallots: Season the shallots with a little sea salt, and then add the rosemary to the pan. Stir well to combine.
- Serve: Remove the pork chops from the heat and place them on serving plates. Garnish with the apple slices and the balsamic-glazed shallots on the side.
Why Pork Chops Work So Well
Pork is often an underrated protein, but it offers a rich, meaty flavour and great versatility. Pork chops are especially convenient—they’re quick to cook and absorb flavours brilliantly. When paired with sweet and acidic ingredients like apples and balsamic vinegar, they take on a beautifully balanced profile that’s satisfying and nourishing.
For the best results, choose bone-in pork chops from pasture-raised pigs if you can find them. These tend to have more flavour and better fat distribution, which keeps the meat juicy during cooking. If you're cooking for a crowd, this dish also scales up beautifully and can be made in batches without compromising quality.
The Power of Classic Flavour Pairings
This recipe works because of the interplay between its components:
- Rosemary: A robust, woody herb that enhances the pork’s savoury flavour without overwhelming it.
- Apples: Offer a sweet, slightly tart note that cuts through the richness of the meat. Choose a firm apple variety like Pink Lady, Braeburn, or Granny Smith to hold their shape during cooking.
- Shallots: Smaller and sweeter than onions, they mellow beautifully when caramelised and become sticky and rich with balsamic vinegar.
- Balsamic vinegar: Brings acidity and complexity. As it reduces, it thickens into a glaze that coats the shallots and adds a gourmet touch.
The result is a restaurant-quality meal that’s easy to prepare at home, using ingredients that are readily available and aligned with Paleo principles.
Simple, Seasonal, and Satisfying
This dish is especially well-suited for autumn or winter evenings, when you’re craving something warm and comforting. The apples and shallots reflect the season perfectly, while rosemary adds a cosy, aromatic note that fills the kitchen as it cooks.
For a complete meal, pair the pork chops with roasted root vegetables or sweet potato wedges. These sides add texture and make the dish even more hearty. During the warmer months, serve with a crisp green salad dressed with olive oil and lemon for a lighter variation.
How to Cook Pork Chops Perfectly
One of the keys to this recipe is cooking the pork just right. Here are a few tips to help you achieve juicy, tender pork chops every time:
- Take the meat out of the fridge 30 minutes before cooking: This allows it to come to room temperature, helping it cook more evenly.
- Season generously: Don’t be shy with salt and pepper—it enhances the flavour of the meat and complements the sweetness of the glaze.
- Use a heavy pan: A cast iron skillet or stainless-steel frying pan gives the best caramelisation and heat retention.
- Let it rest: Once cooked, rest the chops for 5 minutes before serving. This helps the juices redistribute and keeps the meat tender.
Cooking Shallots and Apples Together
As the pork cooks, the shallots soften and begin to caramelise. The addition of balsamic vinegar and apple slices helps them develop into a rich, sticky glaze. Be sure not to rush this step. Give the shallots time to break down and turn golden—this enhances their natural sweetness and blends beautifully with the tartness of the balsamic and apples.
If you’d like a stronger fruit note, you can even add a splash of apple cider vinegar or a few fresh thyme leaves during the final stages of cooking for an extra burst of flavour.
Make It Your Own
One of the joys of home cooking is making each dish your own. Here are a few ways to customise this pork chops recipe to suit your preferences or pantry contents:
- Swap the apples: Try pears or quince for a twist on the classic flavour profile.
- Use different herbs: Sage, thyme, or marjoram also pair well with pork.
- Add mustard: A spoonful of Dijon stirred into the shallot glaze adds a tangy bite.
- Include nuts: A sprinkle of crushed walnuts or pecans just before serving adds crunch and richness.
Serving Suggestions
This dish is versatile and goes well with a variety of Paleo-friendly sides. Some excellent pairings include:
- Mashed sweet potato with olive oil and garlic
- Oven-roasted carrots, parsnips, and beetroot
- Sautéed greens such as kale, spinach, or cavolo nero
- Cauliflower mash with a touch of rosemary and ghee
To make the meal extra special, drizzle any leftover balsamic shallot glaze over the sides before serving—it ties all the components together beautifully.
Storage and Leftovers
If you’re lucky enough to have leftovers, store them in an airtight container in the fridge for up to three days. To reheat, gently warm in a pan over low heat or use an oven set to 160°C until the pork is heated through.
Leftover pork can also be sliced and served cold with a salad the next day, or diced and stirred into a vegetable hash for breakfast. The flavour deepens overnight, making this a fantastic meal prep option for the week ahead.
Is This Recipe Paleo?
Yes, absolutely. This recipe uses whole ingredients and avoids grains, dairy, and refined sugars. It’s rooted in simple, natural food that supports your energy, metabolism, and overall wellbeing. By focusing on quality meat, vegetables, and healthy fats, this pork chop dish reflects the essence of Paleo living.
Unlike many sauces or marinades, this glaze relies on the natural sweetness of shallots and balsamic vinegar, rather than adding sugar or artificial thickeners. That means you’re getting all the flavour, without compromising your health goals.
Final Thoughts
If you’re looking for a reliable and flavourful dinner that will please the whole family, this Pork Chops with Rosemary, Apple and Balsamic-Glazed Shallots recipe is a sure winner. It’s the kind of dish that looks and tastes like it took much longer to make than it actually did, and it showcases just how delicious real, unprocessed food can be.
Whether you're cooking for a quiet night in or entertaining guests, this dish delivers on all fronts. Rich, comforting, and packed with flavour, it's a perfect example of how a few simple ingredients can come together to create something truly memorable.
Have you tried this recipe? Did you add your own spin? I’d love to hear how it turned out—share your thoughts, substitutions, and serving ideas in the comments below. And if you’re looking for more inspiration, check out these 73 Paleo dinner ideas to keep your weeknight meals exciting and nourishing.
North African Carrot Slaw with a Paleo Twist
This vibrant and refreshing North African Carrot Slaw is a celebration of colour, texture, and spice. Inspired by the warm, fragrant flavours of Moroccan cuisine, this slaw combines shredded carrots with juicy sultanas, crunchy almonds, and aromatic spices to create a side dish that’s both comforting and exciting. It’s naturally sweet, gently spiced, and totally Paleo-friendly—making it the perfect companion to grilled meats, particularly chicken wings or drumsticks.
While traditional coleslaws often rely on mayonnaise or cream-based dressings, this North African variation is lighter and brighter. The dressing is made with olive oil, lemon juice, and a carefully selected blend of warming spices that reflect the heart of Moroccan cooking. The result is a slaw that feels fresh and wholesome, yet robust enough to stand up to heartier main dishes.
North African carrot slaw
Equipment
- Grater
- Bowl
Ingredients
- 5 carrots grated
- 1 clove of garlic finely chopped
- 1 tbsp sesame seeds
- 3 tbsp sultanas
- 2 spring onions trimmed and finely chopped
- 1 tbsp coriander finely chopped
- 1 tbsp mint finely chopped
- 1 stick of celery finely chopped
- 2 tbsp olive oil
- 2 tbsp lemon juice
- Sea salt and black pepper to taste
Instructions
- Soak the Sultanas: Start by soaking the sultanas in hot water for 5 minutes. This will plump them up and make them juicier.
- Prepare the Vegetables: While the sultanas are soaking, grate the carrots and finely chop the garlic, spring onions, coriander, mint, and celery.
- Combine Ingredients: In a large bowl, mix together the grated carrots, chopped garlic, sesame seeds, soaked sultanas, spring onions, coriander, mint, and celery. Ensure everything is evenly distributed.
- Dress the Slaw: Drizzle the olive oil and lemon juice over the salad. Toss well to ensure all ingredients are well coated.
- Season: Season to taste with sea salt and black pepper. Adjust the seasoning as needed.
- Serve: Serve immediately as a refreshing side dish. This slaw pairs wonderfully with chicken wings or drumsticks for a complete meal.
The Inspiration Behind This Dish
Moroccan and North African cuisine is famed for its use of spices and its ability to transform humble ingredients into flavourful, unforgettable dishes. Carrots, in particular, are a staple in Moroccan cooking. They appear in tagines, salads, and pickled dishes across the region. Here, they take centre stage in a slaw that brings together traditional ingredients with a modern Paleo twist.
Whether served alongside grilled meat, spooned over cauliflower couscous, or enjoyed on its own as a light lunch, this carrot slaw offers a bright and nutritious option that complements a variety of meals. It’s also naturally free from grains, dairy, and refined sugars—making it perfect for anyone following a clean eating or Paleo lifestyle.
What Makes This Slaw Stand Out?
This isn’t your average carrot salad. The secret lies in the thoughtful balance of flavour and texture:
- Carrots: Fresh, shredded carrots are the base. They’re naturally sweet, crunchy, and full of beta-carotene and fibre.
- Sultanas: These add a chewy texture and subtle sweetness, which balances the spices beautifully.
- Almonds: Provide crunch and a nutty depth. Lightly toasted slivers or chopped almonds work best here.
- Herbs: Fresh coriander or mint brings brightness and a refreshing lift.
- Spices: Ground cumin, cinnamon, and coriander add warmth and complexity. These spices are commonly used in Moroccan kitchens and are key to the dish’s character.
- Lemon and olive oil: This light dressing enhances the flavours without overpowering the freshness of the vegetables.
The combination of these ingredients results in a dish that’s fragrant, slightly sweet, and satisfyingly crunchy. It’s proof that healthy, plant-based food can be exciting and indulgent at the same time.
Health Benefits of This Carrot Slaw
Aside from being delicious, this slaw is packed with nutritional benefits:
- Carrots are high in beta-carotene, which your body converts into vitamin A—essential for healthy skin, eyes, and immune function.
- Sultanas contain antioxidants and iron, offering natural sweetness without added sugar.
- Almonds provide healthy fats, magnesium, and vitamin E, which support heart and brain health.
- Spices like cumin and cinnamon are anti-inflammatory and may help regulate blood sugar.
This dish proves that flavour doesn’t have to come at the expense of your health. Every bite is doing your body good, while satisfying your taste buds at the same time.
Serving Suggestions
This slaw is incredibly versatile. Here are some ways to incorporate it into your meals:
- Pair with grilled meats: Especially chicken wings or thighs, lamb skewers, or grilled beef.
- Use as a salad base: Add cooked chicken, flaked salmon, or sliced boiled eggs to turn it into a full meal.
- Serve with a Paleo mezze platter: Include olives, grilled vegetables, and baba ganoush for a Middle Eastern-inspired feast.
- Spoon over cauliflower rice: For a vibrant, grain-free side dish that adds colour and texture to any meal.
It’s also a great option to bring to barbecues or picnics, as it travels well and doesn’t require refrigeration for short periods.
Tips for Perfecting This Slaw
- Use freshly grated carrots: Pre-shredded options are convenient but often dry. Grating your own ensures a fresher, juicier texture.
- Let it marinate: Allow the slaw to sit for at least 20 minutes before serving. This gives the flavours time to meld and makes the slaw even more delicious.
- Toast the almonds: Lightly toasting enhances their flavour and adds a lovely crunch.
- Balance the sweetness: If your sultanas are especially sweet, a squeeze of lemon or a pinch of salt can help even out the flavour.
Storage and Make-Ahead Tips
This slaw stores well in the fridge and can be made a day ahead. In fact, the flavours deepen and become more pronounced after a few hours of marinating. Store in an airtight container for up to three days. Just give it a gentle toss before serving to redistribute the dressing and juices.
It's also ideal for meal prep. Portion into jars or containers for ready-to-go lunches or sides throughout the week. If you’re packing it for a picnic, keep it chilled until serving time for maximum freshness.
Is It Paleo-Friendly?
Absolutely. This North African Carrot Slaw is made entirely from real, unprocessed ingredients. There’s no added sugar, dairy, or grains—just vegetables, nuts, herbs, and spices. It aligns with the Paleo philosophy of eating nutrient-dense, whole foods while exploring bold, exciting flavours from global cuisines.
It’s also suitable for those following Whole30 (with a quick check on compliant dried fruit), and it’s naturally gluten-free and vegan. A win on all fronts!
Variations to Try
This recipe is very forgiving and can be adjusted based on your preferences or what you have available. Here are a few ideas:
- Swap almonds for walnuts or pistachios for a different nutty profile.
- Add grated beetroot for a deeper colour and earthy sweetness.
- Use dried cranberries or chopped dates instead of sultanas for a change in sweetness.
- Include thinly sliced fennel for an aniseed note and extra crunch.
- Sprinkle with za’atar or sumac to take the spice profile in a different direction.
Once you’ve made the base recipe, you’ll find it easy to adapt based on the season, your mood, or what’s in your pantry.
Final Thoughts
If you’re looking to add something fresh and exciting to your meal rotation, this North African Carrot Slaw is a fantastic place to start. It’s quick to prepare, incredibly flavourful, and packed with nutrients. With its colourful presentation and dynamic taste, it’s a guaranteed crowd-pleaser—even for those who usually skip the salad.
Whether you’re enjoying it with grilled chicken, packing it into lunchboxes, or making it the star of a picnic spread, this slaw will quickly become a go-to in your recipe collection.
Have you made this dish? Did you add your own spin or use different nuts or herbs? I’d love to hear your feedback. Share your experience and variations in the comments below. And for more globally inspired Paleo recipes, be sure to check out the full recipe archive for even more inspiration.
Steamed Sweet Chilli Chicken – Quick Paleo Dish
Who doesn’t love the taste of Sweet Chilli Chicken? It’s one of those flavour combinations that hits all the right notes – sweet, spicy, savoury, and absolutely moreish. But if you’ve ever picked up a bottle of sweet chilli sauce from the supermarket, you’ll know that most are far from healthy. They’re often laden with sugar, preservatives, and artificial flavourings, making them completely unsuitable for a Paleo lifestyle.
Thankfully, it’s remarkably easy to make your own sweet chilli glaze that’s bursting with flavour and free from nasties. By using wholesome ingredients like fresh chillies, garlic, coconut aminos, and a touch of natural sweetness, you can create a glaze that rivals any store-bought version — without compromising your health goals.
Steamed Sweet Chilli Chicken
Equipment
- Two-tiered steamer
- Mortar and pestle
- Saucepan
Ingredients
For the Chicken
- 2 chicken breasts
- 2-3 red chillies finely chopped and deseeded
- A chunk of fresh ginger grated
- 1 tbsp coconut aminos
- 1 tsp honey
- Juice of 1 lime
For the Mash:
- 2 cups butternut squash diced
- 6-8 medium-sized carrots chopped
- ½ can full-fat coconut milk
- Handful of desiccated coconut optional
- Salt and pepper to taste
Instructions
Preparing the Chicken & Vegetables:
- Set Up the Steamer: Heat water in the base of a two-tiered steamer. Line one of the steamer baskets with a little parchment paper and place the chicken breasts flat. Add the diced squash and carrots to the other basket. Place the vegetables on the first tier of the steamer and the chicken on the second tier. Cover and steam for 10 minutes.
- Heat the Coconut Milk: While the chicken and vegetables are steaming, place the coconut milk in a saucepan on a separate hob and heat gently.
Making the Sweet Chilli Glaze:
- Prepare the Glaze: In a mortar and pestle, mash together the chilli and ginger. Muddle in the coconut aminos, honey, and lime juice. Taste and adjust to make it sweeter or spicier, depending on your preference.
Assembling the Dish:
- Mash the Vegetables: After 10 minutes, remove the vegetable basket from the steamer, leaving the chicken on the lower tier for a further 3-4 minutes. Tip the carrots and squash into a large bowl and mash well before adding the coconut milk. Continue mashing to achieve a creamy consistency, then season with salt and pepper and add the desiccated coconut if using.
- Finish the Chicken: Check that the chicken breasts are fully cooked through before removing them from the steamer. Glaze them with the sweet chilli mixture.
- Serve: Divide the mash between two bowls and place the glazed chicken on top. Serve immediately.
A Healthier Take on a Classic Favourite
This steamed sweet chilli chicken recipe offers all the bold, vibrant flavour you’d expect from your favourite takeaway dish — but with a nutritious twist. Instead of frying or grilling, the chicken is gently steamed, locking in moisture and keeping the dish light. Steaming is a great cooking method for those following a Paleo or clean eating plan, as it requires no added oils or fats and preserves the nutrients in the food.
To balance the spicy and sweet notes of the chicken, the recipe includes a rich and creamy mash made from carrot, squash, and coconut milk. This trio creates a smooth, velvety texture with natural sweetness that complements the heat of the chilli glaze perfectly. The result is a colourful, satisfying meal that feels indulgent while being entirely wholesome.
Why Make Your Own Sweet Chilli Glaze?
Making your own sweet chilli glaze not only allows you to avoid unhealthy additives, but also gives you complete control over the flavour. You can adjust the level of sweetness and heat to your personal taste, use high-quality ingredients, and ensure that everything you’re eating aligns with your Paleo values.
Homemade glazes are surprisingly simple to make and store well in the fridge for several days. This means you can prepare a batch in advance and use it to add flavour to other meals throughout the week, from grilled meats to roasted vegetables or even as a dipping sauce.
The Importance of Balanced Meals on Paleo
A well-constructed Paleo meal focuses on balance – healthy proteins, vegetables, and good fats. This recipe does exactly that. The steamed chicken provides lean protein, the mash delivers vitamins and fibre from the vegetables, and the coconut milk offers healthy fats that support brain function and satiety.
Many people assume that following a Paleo diet means giving up comforting, flavour-packed meals, but this dish proves otherwise. It’s warming, colourful, and layered with rich flavour. It also looks fantastic on the plate, making it a great option for a dinner party or a special weekend meal.
Cooking Tips for the Perfect Result
- Use skinless chicken thighs: They remain moist during steaming and absorb the glaze beautifully. Chicken breast can be used, but thighs have more flavour and tenderness.
- Don’t rush the mash: Allow the carrot and squash to cook until soft. Blending with coconut milk gives it that dreamy texture. A stick blender or food processor works best for a smooth finish.
- Customise your glaze: Add fresh ginger, lime zest, or coriander if you want to elevate the flavours even further. If you prefer more heat, leave the chilli seeds in or add an extra one.
Meal Prep Friendly
One of the best things about this recipe is how well it fits into your weekly meal prep. Both the chicken and mash can be made in advance and stored separately in the fridge. Reheat gently and drizzle with extra glaze just before serving to refresh the dish.
The mash also pairs well with other proteins like grilled salmon, slow-cooked pork, or even leftover roast meat, making it a versatile staple to keep on hand.
Family-Friendly and Kid-Approved
If you’re cooking for a family, this dish can easily be adjusted to suit younger taste buds. Simply reduce the chilli content in the glaze for a milder version that still delivers that signature sweet-savoury flavour. Most kids love the creamy mash, and it’s a great way to sneak in extra vegetables without complaints.
You could even serve this dish deconstructed for picky eaters — with the chicken, mash, and glaze on the side — letting everyone build their own plate to taste.
Serving Ideas and Variations
There are plenty of ways to change up this recipe to suit what you have on hand or to try something new:
- Make it into skewers: Cut chicken into chunks, glaze, and steam or grill on skewers for a party-friendly version.
- Add greens: Serve with a side of steamed broccolini, sautéed spinach, or a fresh cucumber salad for added crunch and colour.
- Use pumpkin or sweet potato: If you’re out of carrot or squash, pumpkin or sweet potato can be great substitutes in the mash, still offering that sweet, creamy texture.
Reader Favourite
This recipe has become a standout favourite for readers looking for that ideal blend of comfort food and clean eating. It’s an easy midweek dinner that feels indulgent enough for a Friday night in, and the flavours only get better the next day. Here’s what some readers have said:
“This one’s a keeper! I didn’t even miss the old bottled sweet chilli sauce. It’s so easy to make your own!” – Sarah, Melbourne
“The mash was a surprise hit with my kids. I’ll definitely be making that again, even on its own.” – Kylie, Brisbane
Why You’ll Love This Recipe
If you’re looking for a meal that’s:
- Full of flavour without relying on processed ingredients
- Perfect for meal prep or sharing with family
- Completely Paleo-friendly, gluten-free, and dairy-free
- Easy to adapt for different spice levels and preferences
- Visually appealing and satisfying
…then this steamed sweet chilli chicken is calling your name.
Wrap-Up
This steamed sweet chilli chicken with carrot, squash, and coconut mash is a perfect example of how delicious and healthy Paleo meals can be. The homemade sweet chilli glaze adds a unique flavour to the tender chicken, and the creamy vegetable mash provides a delightful contrast. Enjoy this nutritious and flavourful dinner!
Have you tried making your own sweet chilli glaze? Share your experiences and any tips you have in the comments below. Don’t forget to subscribe to our newsletter for more delicious Paleo recipes and healthy eating tips. Enjoy your steamed sweet chilli chicken!
Are You Using Fake Olive Oil?
Olive oil is one of the healthier oils around, because it’s full of nutrients and antioxidants. Using high quality ‘extra virgin’ olive oil is pretty standard on a Paleo diet. But just how good is the olive oil in your kitchen?
Apparently some olive oils are not all they seem…
Olive oil comes in different categories: ‘Extra virgin’, ‘virgin’, ‘fine virgin’, (normal) ‘olive oil’ and ‘pomace’. ‘Extra virgin’ is the label put on an oil containing less than 1% acid.
Recent research from the Olive Institute (University of California in Davis) revealed that more than half of the olive oils presently on the market are bad quality. Often, despite what they label says, it is not always ‘extra virgin’ olive oil and is sometimes mixed with cheaper oils like hazelnut oils or even soybean oil! Sometimes the oil can be made from overripe and rotting olives. This olive oil does not have any nutritional or health benefits and can even be harmful…
Olives are fruits, making it a very unique oil. Olives are drupaceous (stone fruits), like prunes and cherries. The oil is made with a simple hydraulic press, much like the one we use for fruit juices. This in contrast to the “vegetable” oils, which are made in a refinery with the use of solvents, heat and high pressure – not very natural!
Olive oil is made gently which is why it keeps the ‘extra virgin’ quality, full of antioxidants in the forms of polyphenols and sterols, and vitamins E and K. Olive oil contains large quantities of CoQ10, an antioxidant which is very effective in protecting our heart and fighting chronic inflammations.
Choosing a Good Quality Olive Oil
It’s really important to make sure the olive oil you use is good quality – and really is what it says it is only the label. There are a few ways you can get more certainty about the olive oil you buy:
- Develop a taste for olive oil. There are course and tasting session run, which will help you get a feel for what it should taste like. This will help you identify if the oil you purchase is a good one.
- Buy only brands that are certified by trustworthy organisations.
- If possible, buy directly from the olive growers and producers.
- You might have heard about the refrigerator test: when you put olive oil in the fridge, it should solidify. If it doesn’t solidify, you could be dealing with a mixture of oils. BUT! This test is not 100% trustworthy, as some very high quality olive oils will not solidify.
If you’re not happy with some olive oil that you’ve purchased – return it – and try another brand.
Understanding Olive Oil Labels
The terminology used on olive oil labels can be confusing, especially when marketing language is designed to mislead consumers. While “extra virgin” is meant to indicate the highest quality, not all oils labelled as such meet the strict standards required. In Australia, there is no mandatory regulation ensuring that olive oils meet these criteria, which is why buyer awareness is essential.
Look for certifications from reputable organisations like the Australian Olive Association or the International Olive Council. These third-party certifications confirm that the oil meets quality and authenticity benchmarks. Labels that include harvest and bottling dates are another sign of transparency and quality.
How to Store Olive Oil Correctly
Even the highest quality olive oil will degrade quickly if it’s not stored properly. Exposure to light, air and heat are the three biggest enemies of olive oil. Always store your bottle in a cool, dark place – ideally in a pantry or cupboard away from your stovetop. Choose oil that comes in dark glass bottles or tins to limit light exposure.
Once opened, try to use your olive oil within two to three months. If it starts to smell musty, greasy, or like crayons, it’s likely gone rancid. Rancid oil not only loses its nutritional value but may also contribute to oxidative stress in the body – the very opposite of what good olive oil should be doing!
The Role of Olive Oil in a Paleo Diet
Olive oil plays a vital role in a well-rounded Paleo lifestyle. Its fat profile is predominantly monounsaturated, particularly oleic acid, which has been shown to reduce inflammation and support cardiovascular health. Compared to industrial seed oils, which are high in omega-6 and often oxidised, olive oil is far more stable and anti-inflammatory.
Because it’s minimally processed, olive oil retains its polyphenols, tocopherols (vitamin E), and squalene, all of which are potent antioxidants. These compounds are associated with reduced risk of chronic diseases, improved skin health, and stronger immunity – all important pillars of a Paleo-centric approach to wellbeing.
Cooking with Olive Oil: Myth vs. Fact
One common myth is that you shouldn’t cook with olive oil because it has a low smoke point. In reality, high-quality extra virgin olive oil has a smoke point between 190°C and 210°C, making it suitable for most sautéing, roasting and baking. Its rich antioxidant profile also means it’s more stable than many seed oils when heated.
However, for very high heat applications such as deep frying or searing, it’s best to use a more heat-stable fat like tallow or coconut oil. Save your best extra virgin olive oil for drizzling over salads, vegetables, grilled meats or as a finishing oil on cooked dishes to enjoy its full flavour and nutritional benefits.
How to Test Olive Oil at Home
While lab tests are the only way to know the exact composition of your olive oil, there are a few simple at-home tests you can try to get a feel for its quality:
- Smell test: High-quality olive oil should smell fresh and fruity, not greasy, musty or neutral.
- Taste test: Sip a small amount and let it coat your tongue. It should taste slightly bitter and peppery. A scratchy feeling at the back of your throat is a good sign of polyphenol content.
- Colour test: Contrary to popular belief, colour is not a reliable indicator of quality, as it can be manipulated with chlorophyll or carotene. Don’t judge by colour alone.
Spotlight on Australian Olive Oil
Australia is home to several award-winning olive oil producers who adhere to high production standards. Brands like Cobram Estate, Red Island, and Mount Zero offer certified extra virgin olive oils that are cold-pressed, unrefined, and locally sourced. Buying Australian-grown oil not only supports local agriculture but also ensures fresher products with a shorter supply chain.
When possible, attend farmers markets or buy direct from small batch producers. This gives you the opportunity to ask questions about their production methods, harvest timing, and bottling practices – helping you build trust in the quality of your oil.
Using Olive Oil Beyond the Kitchen
Olive oil isn’t just for food – its natural properties make it a valuable addition to your natural skincare and wellness routines. Thanks to its emollient and anti-inflammatory benefits, it can be used as:
- Moisturiser: A small amount can hydrate dry skin, especially on elbows and knees.
- Makeup remover: Gently dissolves makeup while nourishing the skin.
- Hair treatment: Use as a pre-wash conditioner to soften dry or damaged hair.
- Carrier oil: Combine with essential oils for massage or aromatherapy blends.
When using olive oil for non-food purposes, stick to certified organic extra virgin oil to avoid applying inferior or adulterated oil to your skin.
The Bottom Line on Olive Oil
Olive oil is a cornerstone of healthy, traditional diets and remains one of the most valuable natural fats available. But not all olive oil is created equal. To reap the full health rewards, choose a reputable, certified extra virgin olive oil, store it correctly, and use it wisely in your cooking and daily routine.
If you’re going to invest in one ingredient to elevate both your meals and your health, make it a good olive oil. The benefits to your heart, brain, skin and cells are well worth the effort to choose wisely.
How do you choose a good olive oil and what do you use it for? Do you have any brands, which you’d recommend? Please share your olive oil hints and tips in the comments below!
Sticky BBQ Chicken Wings – Paleo Approved
There’s something undeniably satisfying about eating with your hands, and chicken wings are the ultimate excuse to do just that. These Sticky BBQ Chicken Wings are the perfect way to celebrate the end of a busy week – full of flavour, finger-licking goodness, and 100% Paleo compliant.
What more is there to say? Hands down the perfect Friday night treat, these Sticky BBQ Chicken Wings are brilliant with a healthy green salad.
These chicken wings are not only delicious but also easy to prepare. The combination of coconut aminos, maple syrup, and tomato purée creates a sticky and flavourful BBQ sauce that makes these wings irresistible. Perfect for a fun and satisfying meal.
Sticky BBQ Chicken Wings
Equipment
- Roasting Dish
Ingredients
- 16 free-range chicken wings
- 2 tbsp coconut aminos
- 1 tbsp maple syrup
- 1 tbsp tomato puree
- Juice of half a lemon
- ½ tsp mustard powder
- ½ tsp cayenne pepper
- Salt and pepper
Instructions
- First, preheat your oven to 200°C / 400°F / Gas mark 5. Place the chicken wings in a roasting dish, season with salt and pepper, then bake for 15 minutes.
- Meanwhile, combine all the sauce ingredients in a bowl, mixing really well.
- Remove the chicken wings from the oven. Next, lower the heat to 180°C / 350°F / Gas mark 4. Baste the wings in the sauce mixture before returning to the oven. Bake for a further 25 minutes, turning every so often and coating them in the juices.
Why These BBQ Wings Are Perfect for Paleo
Traditional BBQ sauces from the supermarket often come packed with refined sugars, preservatives, and additives that make them a no-go for those following a Paleo lifestyle. This recipe, however, is entirely grain-free, dairy-free, and free from artificial nasties – relying instead on natural ingredients to create depth and complexity in flavour.
Using coconut aminos in place of soy sauce keeps it soy-free while providing that savoury umami base. Maple syrup, while technically a natural sugar, is used sparingly and brings out that sweet caramelised flavour when baked. The tomato purée lends richness, while garlic and other seasonings elevate the whole dish to something really special.
Pairings and Serving Suggestions
These wings are incredibly versatile when it comes to serving options. For a complete meal, pair them with something fresh and green like this Spinach and Courgette Salad. The crisp vegetables and light dressing offer a nice contrast to the rich, sticky wings.
If you're preparing this meal for guests, serve alongside roasted sweet potato wedges, grilled zucchini slices, or a cauliflower rice pilaf. Add a simple dip like guacamole or homemade Paleo mayonnaise for an extra treat.
Great for Meal Prep and Leftovers
One of the best things about this recipe is how well it keeps. These wings can be prepared in advance and stored in the fridge for a few days. They taste just as good cold, making them a fantastic lunchbox addition or picnic item. Reheat in the oven for a few minutes to return the crispness, or enjoy cold as a protein-packed snack.
Cooking Tips for Perfect Sticky Wings
- Use a wire rack: Place the wings on a wire rack set over a lined baking tray. This helps air circulate and allows the fat to drip away, giving you crispier skin.
- Don’t overcrowd: Ensure the wings aren’t touching each other. Crowding will steam them, not roast them.
- Baste frequently: For the ultimate sticky glaze, brush the wings with the sauce halfway through cooking, then again just before serving.
- Adjust sweetness: If you prefer a more savoury glaze, reduce the maple syrup slightly. Add a splash of apple cider vinegar if you like your BBQ with a tangy edge.
Family Friendly and Crowd Pleasing
One of the joys of Paleo cooking is how easily it can bring people together over nourishing meals that don’t compromise on flavour. These chicken wings are a hit with kids and adults alike – they disappear fast from party platters and bring a bit of joy to everyday dinners.
If you’re catering for a mix of dietary preferences, you can serve these wings as part of a broader spread. Their bold BBQ flavour will appeal to even non-Paleo eaters, and they’re naturally gluten-free and dairy-free, making them a great inclusive option.
A Simple Way to Impress
Even though they’re easy to make, Sticky BBQ Chicken Wings look and taste like you’ve gone to a lot more effort than you actually have. They’re ideal for last-minute guests or when you just want something special without fussing in the kitchen all night.
You can even prep the wings and marinade the night before. That way, all you need to do when dinnertime rolls around is pop them in the oven and enjoy the incredible smell wafting through your home.
Choosing Quality Ingredients
As with all Paleo recipes, the quality of your ingredients matters. Choose organic or free-range chicken wings where possible – they tend to be more flavourful and align better with ethical food choices. Ensure your maple syrup is pure, not a flavoured sugar syrup. And check your tomato purée for added sugars or thickeners.
Other Ways to Use the Sticky BBQ Sauce
This sticky BBQ sauce isn’t limited to chicken wings. Once you’ve made it once, you’ll want to use it on everything. Try it with:
- Grilled chicken thighs or drumsticks
- Slow-cooked pork ribs
- Beef kebabs on the barbecue
- Vegetable skewers (try capsicum, mushrooms, and zucchini)
You can even use it as a dipping sauce for sweet potato chips or roasted cauliflower florets. It’s incredibly adaptable and sure to become a staple in your Paleo kitchen.
Storing and Reheating
Any leftovers (if there are any!) can be stored in an airtight container in the fridge for up to 3 days. To reheat, place the wings on a baking tray and warm in the oven at 180°C for 10–15 minutes until heated through and slightly crispy again.
You can also freeze the wings in individual portions. Just thaw overnight in the fridge and reheat as above. This makes it easy to have a Paleo-friendly protein option ready to go on busy weeknights.
Feedback from the Paleo Community
These Sticky BBQ Chicken Wings have been one of the most shared recipes on our blog, and it’s easy to see why. Here’s what some of our readers have had to say:
“I made these for my husband and teenage sons, and they absolutely devoured them. I had none left for lunch the next day!” – Amanda, QLD
“So easy and so delicious. I added a pinch of smoked paprika to the sauce and it gave it an extra kick.” – Jodie, VIC
Make It Your Own
Part of the fun of Paleo cooking is adapting recipes to your own tastes. Want it spicier? Add a little cayenne pepper or fresh chilli to the sauce. Prefer it smoky? Try a dash of liquid smoke or smoked sea salt. You can experiment to create your ultimate sticky wing flavour.
If you're doing a Whole30, skip the maple syrup and sweeten the sauce naturally with blended dates or roasted apple for a compliant variation. The beauty of this recipe is how customisable it is without losing its core appeal.
Get Involved
Creating these Sticky BBQ Chicken Wings allows you to enjoy a fun and delicious meal that aligns with your Paleo lifestyle. The combination of sweet and tangy flavours provides a delightful taste that will make your dinner special. This dish is perfect for those looking to maintain a grain-free and dairy-free diet while still enjoying a hearty and satisfying meal.
Moreover, this recipe is versatile and can be adjusted to suit your taste preferences. It’s an excellent option for family dinners or gatherings with friends, ensuring everyone can enjoy a nutritious and flavourful meal.
For more delicious Paleo recipes, don't forget to subscribe to our newsletter and follow us on social media! Let us know how you enjoyed these Chicken Wings in the comments below. Happy cooking!
25 Reasons to Add More Herbs to Your Paleo Diet
Instead of using herbs just to add flavour and colour to your cooking, do you ever add them for their medicinal benefits? Since ancient times herbs have been used as medicine in cultures all around the world. Many modern medicines use active ingredients which come directly from plants – so there’s clearly a lot to be gained from plant medicine.
Here are 25 herbs that you probably have in your kitchen – and what they are claimed to be beneficial for.
- Basil: full of minerals and a natural antioxidant
- Black pepper: anti bacterial, antioxidant and helps to stimulates digestion
- Cardamom: fresh breath
- Cayenne pepper: antibacterial, rich in beta carotene (pre cursor to vitamin A), reduces pain and helps stimulates metabolism
- Celery: stimulates the appetite, diuretic, detoxifing, helps with constipation, relieves rheumatism, helps with kidney stones and eases arthritis symptoms
- Chili pepper: rich in vitamin C, anti-inflammatory and natural antioxidant
- Cinnamon: regulates blood sugar levels, powerful antioxidant, regulates cholesterol metabolism and promotes good circulation
- Clove: powerful antioxidant, anti-inflammatory and mildly anesthetic
- Coriander: rich in iron and magnesium, prevents gas, prevents urinary infections, regulates blood sugar level and a natural detoxifier of heavy metals
- Dill: anti bacterial, antioxidant and contains a lot of iron
- Fenugreek: relieves constipation and said to stimulate muscle growth
- Ginger: antiseptic, calms the stomach, anti-inflammatory and an effective natural remedy for motion sickness
- Ginkgo biloba: stimulates the circulation, anti-aging and improves memory
- Garlic: anti bacterial, anti-viral, lowers blood pressure and has natural antibiotic properties
- Mint: rich in vitamin C, calms the stomach and intestines and relieves headaches naturally
- Mustard seed: rich in selenium, omega-3, phosphorus, vitamin B3 and zinc, helps against cancer and is a natural anti-inflammatory
- Nutmeg: anti-inflammatory and helps to regulates sleep
- Oregano: anti bacterial, strong antioxidant and useful as preservative
- Paprika powder: anti-inflammatory and a natural antioxidant
- Parsley: detoxifies, helps with kidney stones and a natural antispasmodic
- Pepper: contains a lot of capsaicin (the ingredient that ensure the ‘heat’), clears stuffy noses, relieves pain and said to be beneficial for prostate cancer
- Rosemary: keeps the genes young, strengthens the immune system, improves the circulation and stimulates digestion
- Sage: improves the memory, anti-inflammatory and a strong natural antioxidant
- Thyme: antiseptic and a natural anti bacterial
- Turmeric: often called Curcuma, yellow root or curcumine. Very strong antioxidant, is said have a role in cancer prevention, help with skin infections, anti-inflammatory and relieves arthritis symptoms.
Growing Your Own Medicinal Herb Garden
One of the most empowering ways to include more medicinal herbs in your diet is to grow them yourself. A small herb garden — whether in pots on a windowsill or in a dedicated section of your backyard — ensures access to the freshest and most potent versions of these plants. Even in urban apartments, hardy herbs like basil, mint, parsley and thyme can thrive with enough sunlight and a little care.
Growing your own herbs has several advantages. You know exactly how they’ve been cultivated, there’s no risk of chemical pesticide residue, and you can harvest them fresh when needed — which is when their flavour and medicinal properties are at their peak. It’s also a great way to reduce waste and save money.
If you’re unsure where to start, try growing rosemary, oregano and sage. These herbs are drought-tolerant, relatively low-maintenance, and packed with medicinal properties. For a more challenging project, consider turmeric or ginger — both of which require a bit more warmth and time, but reward your patience with high-value rhizomes you can grate fresh into meals or infusions.
Using Herbs Beyond the Kitchen
While herbs shine in cooking, their uses extend far beyond seasoning your meals. Many can be turned into teas, tinctures or infusions to concentrate their benefits. For example, ginger tea is a widely recognised remedy for nausea and indigestion, while sage tea can help soothe a sore throat. A sprig of rosemary in boiling water makes a fragrant steam for congestion, and turmeric blended with warm milk creates a calming bedtime drink.
Herbal oils and salves are another option, especially for topical relief. Calendula, while not mentioned above, is often infused in oil and applied to skin irritations, while thyme or oregano oil (well diluted) may be used for their antimicrobial properties. Garlic-infused oil has a long tradition as a home remedy for ear infections, though this should only ever be done with professional guidance.
Understanding Herb-Drug Interactions
While herbs have impressive health benefits, it’s important to understand that they are potent and can interact with medications. For instance, ginkgo biloba may interfere with blood thinners, and St John’s Wort (not listed above, but commonly used for mild depression) is known to reduce the effectiveness of several prescription drugs, including the oral contraceptive pill.
Always consult with a qualified healthcare provider if you are pregnant, breastfeeding, or on any regular medication before introducing concentrated herbal remedies into your routine. Whole food use of herbs in cooking is typically safe, but it's wise to stay informed, especially when using herbs therapeutically.
Combining Herbs for Synergistic Benefits
Another fascinating aspect of herbal use is synergy. In many traditional practices, herbs are combined to enhance each other’s effects. This is common in systems like Traditional Chinese Medicine and Ayurveda, where formulations are created with a blend of herbs that support absorption, balance each other’s strengths and mitigate side effects.
For home use, this could be as simple as combining turmeric with black pepper in recipes to boost curcumin absorption, or pairing ginger and cinnamon for a warming, anti-inflammatory tea blend. Fresh parsley and mint make an excellent digestive tonic when added to salads or steeped in hot water after a heavy meal.
Storing and Preserving Herbs for Maximum Potency
To ensure your herbs retain their medicinal benefits, it’s vital to store them correctly. Fresh herbs should be used soon after picking, but if you grow or buy in bulk, drying or freezing can extend their shelf life. Dried herbs should be stored in airtight containers away from light and heat, and ideally used within six to twelve months. Over time, their potency diminishes.
If drying your own herbs, hang small bunches upside-down in a cool, dry, well-ventilated space. You’ll know they’re ready when the leaves crumble easily between your fingers. Alternatively, you can freeze herbs like coriander, basil and parsley in ice cube trays with olive oil or water — perfect for adding straight into stews and soups.
Making Herbs a Daily Ritual
The real magic of herbs lies in consistency. Rather than thinking of them as an occasional addition, look for ways to make them part of your daily routine. Start your morning with ginger and lemon tea, garnish your lunch with chopped dill or coriander, and infuse your evening roast with rosemary and thyme.
Many herbs can be sprinkled onto salads, stirred into dressings, blended into smoothies, or infused in vinegar and oils for quick flavour boosts. The more regularly you include them, the more cumulative their effects may become — especially when paired with a whole foods diet and lifestyle.
Final Thoughts on Herbal Wellness
Herbs are one of the simplest and most effective ways to boost the nutritional and medicinal quality of your food. Their traditional use spans thousands of years, and while modern science is still catching up in some areas, many of their benefits are now being validated by research. Whether you're seeking immune support, digestive relief or general wellness, nature’s medicine cabinet is full of options — and many of them are already in your kitchen.
How do you incorporate herbs into your life? Are there any you swear by for particular symptoms or rituals? Let me know in the comments — and if you’ve never grown your own herbs before, there’s no better time to start!
Pepper Chicken – South Indian Inspired Paleo Dish
If you're craving something bold, spicy, and unmistakably satisfying, this South Indian Pepper Chicken recipe should be next on your Paleo meal plan. While many South Indian dishes lean towards vegetarian ingredients, there are a few meat-based recipes that truly stand out—this is one of them. It’s a fiery, full-bodied dish where black pepper doesn’t just make a cameo but takes centre stage.
In most recipes, black pepper plays a background role, enhancing flavours quietly from the sidelines. Here, however, it’s celebrated as a hero ingredient. When used generously and intentionally, black pepper delivers a heat that’s very different from chillies. It’s earthy, fragrant, and lingers on the palate in the best possible way. So if you're a fan of spice, this dish will not disappoint.
South Indian Pepper Chicken
Equipment
- Large pan
- Grater
Ingredients
- 4 chicken breasts diced
- 1 red pepper deseeded and cut into strips
- 1 yellow pepper deseeded and cut into strips
- 4 cloves of garlic crushed
- 4 cm fresh ginger grated
- 1 onion finely chopped
- 400ml can chopped tomatoes
- 1 teaspoon turmeric
- 1 handful fresh coriander cilantro, chopped
- 1 tbsp coconut oil
- Plenty of freshly ground black pepper
- Juice of ½ lemon
- Sea salt
Instructions
- Season the Chicken: Season the diced chicken with the lemon juice, plenty of black pepper, and a pinch of sea salt. Add a little more pepper just for safe keeping!
- Brown the Chicken: Heat half the coconut oil in a large pan over high heat. Brown the chicken for 3–4 minutes, then set aside.
- Sauté the Aromatics: Drain the meat juices from the pan, then return it to medium heat. Add the remaining coconut oil and sauté the onions for a couple of minutes. Once they turn golden brown, add the crushed garlic, grated ginger, and turmeric. Allow to sweat for a few minutes to let the flavours release.
- Simmer the Sauce: Add the chopped tomatoes and simmer for two minutes. Return the chicken to the pan along with the chopped peppers. Turn up the heat, cover with a lid, and cook for 10–15 minutes until the meat is really tender.
- Add Fresh Herbs: Remove the lid and add the fresh coriander just before serving. This dish works wonderfully with fresh steamed veggies or cauliflower rice.
The Essence of South Indian Flavours
South Indian cuisine is known for its rich use of spices, fresh curry leaves, coconut, tamarind, mustard seeds, and aromatic herbs. Unlike the creamy, tomato-based curries found further north, southern dishes are often sharper, tangier, and more assertively spiced. This pepper chicken is a great introduction to that world, offering deep, layered heat without the need for any dairy or sugar.
While chillies are often the go-to for spice, black peppercorns add a very different type of warmth. They're sharp but not acidic, spicy but not overwhelming. When toasted and crushed, they bring out a warming complexity that enhances the other ingredients and gives this dish its distinct identity.
Why Black Pepper Deserves the Spotlight
Often overlooked in favour of hotter spices, black pepper is actually one of the oldest and most valued spices in the world. Native to South India, it has been traded globally for thousands of years. In this recipe, it’s used not just for a bit of bite, but as a fundamental flavour component.
Using coarsely ground black pepper provides a delightful texture and a smoky, aromatic flavour that permeates the chicken. Unlike chilli heat, which hits you upfront, pepper builds slowly and becomes more intense with each bite. This makes for a warming, crave-worthy dish that satisfies without overwhelming.
Key Ingredients and Why They Matter
Here’s a breakdown of what makes this dish so special:
- Chicken: Boneless thighs are ideal as they stay tender and juicy. However, bone-in pieces can also be used for a richer flavour.
- Black Pepper: Use freshly cracked black peppercorns, not pre-ground powder, for maximum flavour.
- Garlic and ginger: This duo forms the aromatic base and adds depth to the dish.
- Onion: Slowly caramelised onion balances the heat and adds a touch of sweetness.
- Curry leaves: These are optional but highly recommended for an authentic South Indian flavour.
- Coconut oil: Adds richness and helps carry the spices without overpowering the dish.
Each of these ingredients plays a role in creating a dish that is rich, complex, and true to its regional roots.
Preparing the Dish
The key to success with this recipe is patience. Allow your onions to caramelise properly—this adds sweetness to balance the pepper. When frying the black pepper and other spices, ensure your heat is medium so they don’t burn. Toasting the spices releases their essential oils, unlocking their full aroma and flavour.
Once the chicken is added, it's important to let it cook gently in the spice mix. This allows it to absorb all the rich flavours and ensures the meat stays tender. Towards the end, you can adjust the seasoning with a bit more pepper or a squeeze of lemon for brightness.
Paleo-Friendly Serving Ideas
This pepper chicken pairs beautifully with simple sides that don’t compete with its bold flavour. Consider the following serving options:
- Cauliflower rice: A light, neutral base that absorbs the spicy juices well.
- Steamed green beans or spinach: The mildness of the greens contrasts the heat of the chicken.
- Mashed sweet potato: Offers a touch of natural sweetness to balance the spice.
- Shredded cabbage slaw: Adds a cooling crunch, perfect for taming the heat.
If you're hosting, consider serving this dish with a side of cooling coconut yoghurt and cucumber ribbons. The contrast of hot and cold elements makes for a more rounded meal experience.
Tips for Perfect Pepper Chicken
To ensure your pepper chicken turns out perfect every time, follow these handy tips:
- Use whole peppercorns: Crush them fresh for a much stronger, more aromatic result.
- Don’t rush the onions: Take time to caramelise them slowly for that essential base note.
- Use curry leaves if possible: They elevate the dish with an authentic South Indian fragrance.
- Adjust spice to taste: If you're unsure about heat levels, start with less pepper and add more as you go.
Leftovers and Storage
This dish keeps well and even improves after a night in the fridge, as the flavours deepen and meld. Store in an airtight container for up to three days. Reheat gently in a pan or microwave with a splash of water or broth to keep it moist.
Leftover pepper chicken can also be used in a wrap with lettuce and cucumber, or stirred into a Paleo-friendly soup or hash for a spicy twist.
Why This Recipe Works for Paleo
This South Indian Pepper Chicken recipe aligns beautifully with Paleo principles. There are no grains, legumes, refined sugars, or dairy involved. Instead, the focus is on clean, whole ingredients and healthy fats. It’s high in protein, rich in flavour, and free from unnecessary additives or fillers.
Unlike many takeaway or restaurant versions, this homemade version avoids seed oils, thickeners, and hidden sweeteners—giving you a dish that’s not just delicious, but nourishing too.
Recipe Variations
Once you’ve mastered the base recipe, there are several ways to adapt it:
- Add vegetables: Bell peppers or mushrooms can be added for extra texture and nutrition.
- Make it saucier: Add a splash of coconut milk for a creamy, mellow version.
- Try it with lamb or beef: The spice mix pairs beautifully with other meats, just adjust the cooking time accordingly.
- Use ghee instead of coconut oil: For a nuttier flavour and extra richness.
Final Thoughts
This South Indian Pepper Chicken is a celebration of spice, simplicity, and real food. It brings the bold flavours of the subcontinent into your kitchen without the need for complex techniques or obscure ingredients. Whether you’re cooking for yourself, your family, or guests, it’s a dish that always delivers.
If you're looking for a fresh way to enjoy chicken that goes beyond the usual roasts and grills, this pepper chicken is the perfect place to start. It’s flavourful, nourishing, and endlessly customisable—exactly what Paleo cooking should be.
Have you tried it? I'd love to hear how it turned out for you. Did you stick with the traditional version, or add your own twist? Let me know in the comments below—and don’t forget to check out other Indian-inspired Paleo chicken recipes while you’re here.
