Fail-Proof Poached Chicken (Paleo)
I don’t know about you, but I find chicken cooked in the oven can be a bit dry and fried chicken can be a little greasy (not to mention make an complete mess of the kitchen), so lately I've been poaching chicken instead. This Fail-Proof Poached Chicken is my favourite way to cook chicken that I'm going to be shredding, or adding to a recipe that calls for pre-cooked chicken.
Recipe: fail-proof poached chicken
Equipment
- Large Pot
- Meat Thermometer
Ingredients
- Chicken as much as your recipe calls for
- A splash of white wine
- Water
- A couple of bay leaves
- A small piece of fresh ginger
- A few black peppercorns
- Sea salt
Instructions
- Prepare the Chicken: Dice the chicken into roughly equal-sized pieces to ensure even cooking.
- Arrange in Pot: Arrange the chicken at the bottom of a large pot, ensuring the pieces do not overlap.
- Add Liquids: Pour the splash of white wine over the chicken first, then add cold water until the chicken is completely submerged by about 5cm of water.
- Season: Add the bay leaves, fresh ginger, peppercorns, and sea salt to the pot.
- Bring to Boil: Bring the water to a boil. Once it boils, reduce the heat to a simmer.
- Simmer and Skim: Simmer the chicken for a few minutes. If you plan to use the poaching liquid, skim off any scum that rises to the top.
- Check Doneness: Simmer the chicken until thoroughly cooked. Use a meat thermometer to ensure it reaches an internal temperature of 75°C (165°F). Alternatively, test the largest piece to ensure it’s cooked through and the juices run clear.
- Drain and Use: Once cooked, drain the chicken pieces and shred them or use them as they are in your recipes.
Why Poaching Chicken Is the Ultimate Paleo Cooking Hack
Poaching chicken might not sound glamorous, but it is one of the most effective and practical ways to prepare tender, juicy meat without added fat or fuss. For anyone following a Paleo diet, this cooking method ticks all the boxes – it’s clean, healthy, quick, and perfect for meal prepping in batches.
Unlike roasting or frying, poaching gently simmers the chicken in liquid, keeping it moist and preserving the delicate flavour. There’s no oil splatter, no dry texture, and no complicated equipment needed. Just a pot, some water or broth, and a few aromatics.
Perfect for Shredding and Meal Prep
This method of poaching chicken ensures you get tender, juicy chicken every time, without the dryness of oven-baked chicken or the greasiness of fried chicken. It’s ideal for dishes that require shredded or chopped cooked chicken, such as:
- Paleo salads with chicken and avocado
- Stuffed sweet potatoes
- Chicken lettuce wraps
- Soups and stews
- Shredded chicken with courgette, olives, and tomatoes
Once poached and cooled, the chicken can be shredded with two forks or chopped finely, depending on your recipe. You can also store it in portions, ready to use throughout the week.
The Best Liquid for Poaching Chicken
While plain water works perfectly well, adding flavour to your poaching liquid makes a big difference. If you’re using the chicken in a particular cuisine, you can tailor the aromatics to match. Here are some suggestions:
- Classic: Water with sea salt, bay leaf, and cracked black pepper
- Herbed: Add garlic cloves, thyme, parsley, or rosemary to the pot
- Asian-inspired: Use ginger slices, spring onions, and a dash of coconut aminos
- Broth-based: Use bone broth or chicken stock instead of water for a richer result
The poaching liquid can also be strained and used as a light broth base for soups or to cook rice alternatives like cauliflower rice.
How Long to Poach Chicken
Timing is everything with poaching. Overcooked chicken becomes rubbery, while undercooked chicken is unsafe. With this method, boneless chicken breasts typically take around 12–14 minutes to cook through, depending on their size. Bone-in chicken will take longer – closer to 25–30 minutes.
The best way to check for doneness is to use a meat thermometer. The thickest part of the breast should reach 75°C (165°F). If you don’t have a thermometer, slice into the middle – the meat should be opaque and the juices should run clear.
Fail-Proof Poaching Method
The trick to poaching chicken successfully is to avoid boiling it rapidly. A gentle simmer is all you need. Here's a quick rundown of the steps:
- Place chicken in a single layer in the bottom of a saucepan.
- Add enough water or broth to cover the chicken by about 2–3 cm.
- Add aromatics or herbs if desired.
- Bring the pot to a gentle simmer over medium heat.
- Once simmering, cover with a lid and reduce the heat to low.
- Cook for 12–14 minutes, or until fully cooked through.
- Remove from the liquid and allow to rest for 5 minutes before shredding.
Tips to Get It Just Right
Here are a few extra tips to make sure your poached chicken turns out perfectly every time:
- Don’t overcrowd the pot. Keep the chicken in a single layer to ensure even cooking.
- Use cold liquid to start. Placing chicken in already-boiling water can cause it to seize and toughen.
- Let it rest before cutting. This keeps the juices in the meat rather than spilling out on your board.
Batch Cooking for the Week
One of the best things about this method is how easy it is to batch cook. Poach several chicken breasts at once, shred or chop them, and divide into containers. They’ll last for up to 4 days in the fridge or can be frozen in portions for up to 3 months.
Freezing pre-cooked chicken is a game-changer for busy weeks. Just defrost overnight in the fridge or gently reheat in a pan with a splash of broth for added moisture.
Ideas for Using Poached Chicken
Poached chicken is incredibly versatile and can be added to almost anything. Here are some Paleo-friendly ideas for inspiration:
- Quick chicken salad: Toss with avocado, cucumber, and olive oil
- Stuffed capsicums: Mix with chopped vegetables and herbs, then bake in halved peppers
- Breakfast hash: Add to a sweet potato and kale skillet
- Soup base: Stir into a clear vegetable broth with courgette noodles
- Lettuce wraps: Fill with chicken, grated carrot, coriander, and a squeeze of lime
How to Store and Reuse the Poaching Liquid
The leftover poaching liquid is too good to waste. If you used herbs or aromatics, strain the liquid and store it in a jar in the fridge. It can be used within a few days as a base for soup, to sauté vegetables, or to cook grains if you include them in your diet.
You can also freeze the strained broth in ice cube trays for smaller portions that are perfect for deglazing pans or adding quick flavour to meals.
Perfect for Beginners and Time-Poor Cooks
This poaching method is especially helpful for those who are new to cooking or looking for a foolproof way to prepare meals without hassle. There’s no guesswork, and no fancy equipment needed – just a pan and a few pantry staples.
It’s also a great way to prep protein for kids’ lunches, busy weeknight dinners, or packed lunches that need to be thrown together in minutes.
Final Thoughts
This poached chicken method is the kind of basic kitchen skill that ends up being surprisingly life-changing. You’ll wonder how you ever got by without it. It’s simple, healthy, and endlessly useful in Paleo cooking.
Have you tried poaching chicken before? Additionally, share your favourite poaching tips and recipes in the comments below!
Paleo Breakfast Tomatoes Baked with Egg
I know so many people find breakfast the hardest thing about eating a low-carb Paleo diet. Well, if my 80 Paleo breakfast ideas haven't given you any inspiration, here's a fresh idea: Egg-y Tomatoes.
I love having eggs for breakfast as I find them incredibly filling – they’re a fantastic way to get high-quality protein into your system first thing in the morning. This recipe disguises the eggs slightly by baking them into a homemade tomato purée, which makes it feel like something a little different to the usual scrambled or poached eggs. It’s also super quick and easy, which means there’s really no excuse not to start the day with something nourishing and satisfying, even if you're rushing out the door.
This dish pairs beautifully with a side of fresh salmon (just make sure it's wild and local) or some high-quality Paleo sausages. You could also serve it with avocado slices, sautéed spinach, or grilled mushrooms to make it even more substantial.
I'd love to hear what a typical breakfast looks like for you. Do you tend to have the same thing most mornings? Or perhaps you just heat up leftovers from the night before? Either way, having a quick and healthy go-to like Egg-y Tomatoes can make staying on track with your Paleo lifestyle much easier.
Recipe: Egg-y Tomatoes
Equipment
- Blender
- Frying pan
Ingredients
- 3 medium tomatoes
- 45 ml (3 tablespoons) EV olive oil
- 6 free-range eggs
- salt and freshly ground black pepper
Instructions
- Prepare the Tomatoes: First, blend the tomatoes in a blender until smooth and put the mixture to one side.
- Heat the Oil: Heat the olive oil in a frying pan over medium heat.
- Cook the Tomatoes: Add the blended tomatoes to the pan and season with salt and pepper to taste. Stir the mixture while the excess liquid evaporates.
- Add the Eggs: Once the mixture has dried out, after about ten minutes, beat the eggs and stir them into the tomatoes.
- Cook the Eggs: Keep stirring until the eggs are cooked through.
- Serve: Serve immediately and enjoy!
Why Eggs Are a Great Choice for a Paleo Breakfast
Eggs are a staple in many Paleo kitchens, and for good reason. They’re packed with essential nutrients including protein, choline, selenium, and a range of B vitamins. They also help keep you full throughout the morning, which is especially important if you're avoiding snacks between meals.
For those following a low-carb or ketogenic version of Paleo, eggs also offer the ideal macro balance: high in protein and fat, with virtually no carbohydrates. This makes them a natural choice for those looking to stay energised and focused during the day.
Making Tomato and Eggs More Interesting
While eggs are incredibly versatile, they can get a little repetitive if you're always having them the same way. That’s where this recipe comes in. By baking the eggs in a rich, spiced tomato sauce, you’re adding flavour, colour, and nutrients all at once.
This method is also great for people who don’t particularly enjoy the texture of plain eggs. Baking them in the sauce changes the texture slightly, making them softer and creamier without feeling slimy or overcooked.
Simple Ingredients, Big Flavour
This Egg-y Tomatoes recipe is made with just a few wholesome ingredients, but the result is packed with flavour. You’ll need:
- Fresh tomatoes (or good-quality tinned tomatoes if they’re out of season)
- Garlic and onion for depth and savoury richness
- Eggs – preferably free-range and organic
- Herbs and spices such as basil, oregano, or smoked paprika for extra flavour
- Optional extras like chilli flakes for a bit of heat, or chopped olives for a salty hit
You can also add leafy greens like baby spinach or kale to the sauce for an extra nutrient boost. Just stir them in a few minutes before cracking the eggs into the pan or baking dish.
Cooking Method and Tips
This recipe works well in both a stovetop skillet and an oven-safe dish. Here’s a breakdown of how to get it just right:
- Start by gently cooking your garlic, onion, and tomatoes together until they soften and reduce into a rich, thick sauce. Don’t rush this step – it’s where all the flavour comes from.
- Make small wells in the tomato mixture and crack the eggs directly into them. Cover with a lid if cooking on the stove, or transfer to the oven and bake until the whites are set and the yolks are done to your liking.
- Finish with a sprinkle of fresh herbs or a drizzle of olive oil for added richness.
Cooking time will vary depending on how runny you like your eggs, but usually 8–10 minutes in the oven will give you softly set whites and a slightly runny yolk. Just keep an eye on them to avoid overcooking.
Ideas for Customising Your Egg-y Tomatoes
One of the best things about this dish is how easy it is to customise. Here are a few ideas to mix it up:
- Add protein: Stir in some shredded chicken, leftover beef mince, or sliced Paleo sausage for a heartier meal.
- Spice it up: Add harissa paste or ground cumin for a North African-inspired version.
- Change the herbs: Use fresh dill, thyme, or coriander to complement other dishes you’re serving.
- Make it Mediterranean: Add black olives, capers, and crumbled Paleo-friendly feta if you include dairy.
Meal Prep and Leftovers
This dish is best made and eaten fresh, but you can prepare the tomato base in advance and store it in the fridge for up to 3 days. When ready to eat, just reheat the sauce, crack in the eggs, and finish cooking as usual.
Leftover tomato sauce can also be repurposed as a base for other meals. Try stirring it through zucchini noodles, using it in a stuffed capsicum, or serving it alongside grilled meat or fish.
What to Serve With Egg-y Tomatoes
To round out your breakfast, consider adding one or two of the following Paleo-friendly sides:
- Slices of avocado for healthy fats
- Grilled mushrooms or asparagus
- Roasted sweet potato cubes for a more substantial meal
- Fresh fruit like berries or melon on the side
You could also serve this dish over a bed of sautéed kale or cauliflower rice for a grain-free version of a traditional brunch bowl.
Quick, Nutritious and Completely Paleo
Starting your day with a nutritious and satisfying breakfast doesn't have to be difficult. This Egg-y Tomatoes recipe is quick, easy, and perfect for busy mornings. Plus, it’s made entirely from real, unprocessed ingredients that align with Paleo principles.
By combining the high-protein benefits of eggs with the natural sweetness and acidity of tomatoes, you get a well-balanced breakfast that will keep you full and energised until your next meal. And since it comes together so quickly, it’s just as easy to make on a weekday as it is for a more leisurely weekend brunch.
Pair it with some wild salmon or Paleo sausages for an extra protein boost and you’ve got a breakfast that’s as nutritious as it is delicious.
Final Thoughts
What’s your favourite Paleo breakfast? Do you prefer to stick with the same routine, or are you always trying new ideas? This Egg-y Tomatoes recipe is one of those meals that’s easy to make, endlessly customisable, and likely to become a staple in your kitchen.
Share your variations in the comments – I’d love to hear how you make it your own. And if you’re still in need of breakfast inspiration, make sure you check out my full list of 80 Paleo breakfast ideas.
Refreshing Coconut Icy Poles (Paleo Treat)
What to do when you've made more coconut milk than you can possibly use? Make coconut ice lollies of course! I already had some moulds for icy poles and some wooden sticks, so it couldn't have been easier. This would work great with coconut yoghurt too, next time you make a batch.
These Coconut Icy Poles are a fantastic way to use up leftover coconut milk or yoghurt and create a refreshing and healthy dessert. They are simple to make and perfect for cooling down on a hot day.
Recipe: Coconut Icy Poles
Equipment
- Popsicle moulds
- Wooden popsicle sticks
Ingredients
- coconut milk
- handful of berries
- handful of coconut flakes
Instructions
- Prepare the Moulds: First, put some berries at the bottom of each popsicle mould.
- Add Coconut Flakes: Next, add a pinch of coconut flakes to each section.
- Fill with Coconut Milk: Finally, top with the coconut milk (or yoghurt) until the moulds are full.
- Insert Sticks: Insert the wooden sticks into each mould.
- Freeze: Place the moulds in the freezer and freeze until solid, which typically takes a few hours.
Making these Coconut Icy Poles is a delightful way to enjoy a refreshing and healthy dessert that fits perfectly into a Paleo lifestyle. The combination of coconut milk, berries, and coconut flakes creates a delicious and nutritious treat that is easy to prepare.
These icy poles are not only a great way to use up leftover coconut milk or yoghurt but also a fantastic option for a cooling dessert on hot days. They are versatile and can be customized with your favourite fruits and flavours.
I hope you enjoy making and eating these iced lollies. For more creative and healthy Paleo recipes, be sure to explore my blog. I’d love to hear your thoughts and any variations you made to the recipe, so please share in the comments below. Happy cooking and enjoy your refreshing treat!
