Slow Cooked Memphis Style Baby Back Ribs paleo recipe dinner lunch pork bbq

Slow Cooked Memphis Baby Back Ribs (Paleo Style)

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When it comes to perfecting pork ribs, there’s one golden rule: go low and slow. Whether you’re a long-time rib enthusiast or a first-timer tackling your first rack, mastering the art of slow-cooked ribs can be one of the most rewarding culinary experiences. This recipe for Memphis-style baby back ribs pays homage to Southern barbecue traditions while keeping everything Paleo-friendly and grain-free.

It all starts with patience—something not all of us have in abundance. Like many, I’ve often been tempted to crank up the heat for quicker results, but trust me: slow roasting transforms pork ribs into tender, fall-off-the-bone perfection. This time, I committed to the process. I marinated the ribs overnight and roasted them for over five hours at 120°C. The result? Smoky, sticky ribs with just the right balance of spice, sweetness, and savoury depth. These are the kind of ribs that leave your fingers sticky and your plate empty.

Slow Cooked Memphis Style Baby Back Ribs paleo recipe dinner lunch pork bbq
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5 from 1 vote

Slow Cooked Memphis Style Baby Back Ribs

Slow cooked to perfection, these Memphis Style Baby Back Ribs are marinated overnight in a rich, smoky, Southern Tennessee inspired glaze and then roasted for five and a half hours for ultra tender, Elvis-would-be-proud ribs.
Prep Time15 minutes
Cook Time5 hours 40 minutes
Marinating Time16 hours
Total Time21 hours 55 minutes
Course: Dinner
Cuisine: American, Southern
Keyword: Baby back ribs, Memphis style ribs, slow-cooked pork ribs, Southern BBQ
Servings: 4 Serves
Calories: 500kcal
Cost: 25

Equipment

  • Shallow roasting dish
  • Aluminium foil

Ingredients

  • 1 kg Baby Back Pork Ribs
  • 4 tbsp tomato puree
  • 1 tbsp chipotle chilli paste
  • 4 tbsp maple syrup
  • 2 cloves garlic crushed
  • 6 tbsp red wine vinegar
  • 2 tbsp olive oil
  • 2 tsp smoked paprika
  • 1 tsp Chinese five spice

Instructions

  • Marinate the Ribs: Mix together all of the marinade ingredients in a bowl, then add the ribs. Coat them well all over, then leave to marinate overnight in the fridge.
  • Preheat the Oven: The next day, preheat the oven to 120C / 250F / Gas Mark ½. Remove the ribs from the fridge and transfer to a shallow roasting dish.
  • Add Water and Roast: Add around 200ml water to the dish, taking care not to pour it onto the ribs. The liquid should reach around halfway up the ribs. Cover with foil, then leave to roast in the oven for 5 ½ hours. Come back to check and turn them a few times during this process.
  • Finish the Ribs: When they are done, remove from the oven then immediately turn the heat to full (240C). When fully heated, sprinkle the ribs with a generous amount of sea salt and return to the oven, uncovered, for a final 10 minutes. Leave to cool for 5 minutes before serving.

Why Choose Baby Back Ribs?

Baby back ribs come from the upper portion of the rib cage, near the spine, and they tend to be leaner and more tender than spare ribs. They also cook more evenly, making them ideal for a long, slow roast. When paired with a flavourful dry rub or marinade, they absorb seasoning beautifully and stay juicy during the cooking process.

For this Memphis-inspired version, we’re skipping store-bought sauces loaded with sugar and preservatives. Instead, we’re embracing real ingredients—think tomato paste, apple cider vinegar, garlic, spices, and a touch of natural sweetness from honey or maple syrup if you like a hint of caramelised finish.

Setting the Flavour Profile: Memphis-Style Ribs

What makes ribs “Memphis-style”? While there are many regional BBQ styles across the US, Memphis is famous for its dry rubs, tangy sauces, and smoky finish. These ribs draw inspiration from that legacy, but with a Paleo twist. We ditch the refined sugar and processed ingredients in favour of a marinade made with natural flavours that deliver the same depth and complexity without the nasties.

The glaze in this recipe includes a smoky, mildly spicy blend with hints of paprika, garlic, and ground cumin. You’ll also notice that there’s no soy sauce—because this is Paleo, we’ve swapped it out for coconut aminos, a fantastic alternative that offers the same salty-sweet umami flavour while keeping things soy-free and gluten-free.

Marinating Matters

Don’t skip the marinating step. Giving your ribs a solid 8–12 hours in the fridge lets the flavours penetrate deep into the meat. You’ll be rewarded with ribs that are not just seasoned on the outside but infused with flavour all the way through. Simply mix your marinade the night before, rub it generously over the ribs, and let the fridge do the rest while you sleep.

If you’re short on time, even an hour will help—but for the ultimate Memphis flavour, overnight is worth it.

The Low and Slow Cooking Method

Patience is the key to rib perfection. Cooking low and slow at 120°C allows the connective tissue in the pork to gradually break down, creating that ultra-tender, almost buttery texture. After five and a half hours in the oven, you won’t need a knife—just a plate, a good appetite, and a few napkins.

Make sure your ribs are placed on a wire rack inside a baking tray or roasting dish. This keeps them elevated, so the heat can circulate and the fat can drip away. Covering them with foil for the first few hours helps to lock in moisture, and removing the foil for the final hour allows the glaze to caramelise and develop a gorgeous crust.

Serving Suggestions

These Memphis-style ribs are hearty enough to be the star of the meal, but they also shine when paired with the right side dishes. Here are a few Paleo-friendly options to complete the plate:

  • Grilled sweet potato wedges with paprika and garlic
  • Coleslaw made with a light, tangy apple cider dressing
  • Roasted cauliflower with lemon and parsley
  • A fresh cucumber and tomato salad with olive oil and herbs

If you’re entertaining, consider serving these ribs with a platter of finger-friendly sides and let your guests dig in. They’re ideal for BBQs, picnics, and casual get-togethers where flavour and fun are top priorities.

Storing and Reheating Leftovers

While these ribs are best enjoyed fresh from the oven, leftovers can be just as delicious. Here’s how to store and reheat them:

  • Fridge: Store in an airtight container for up to 3 days.
  • Freezer: Wrap tightly and freeze for up to 2 months. Defrost in the fridge overnight before reheating.
  • To reheat: Wrap in foil and warm in a 160°C oven for about 15–20 minutes until heated through.

You can also shred leftover meat and use it in lettuce wraps, stir-fries, or tossed through a Paleo-friendly salad for a flavourful protein boost.

Tips for the Perfect Rib Texture

Here are a few expert tips to help ensure your ribs come out just right every time:

  • Remove the membrane: This tough layer on the underside of the ribs can get chewy. Use a knife to loosen it, then peel it off before marinating.
  • Don't rush the cook: Low heat is essential for breaking down the collagen that gives ribs their tender texture.
  • Rest before serving: Let the ribs rest for 5–10 minutes after removing from the oven. This helps the juices settle and makes for cleaner slicing.
  • Use a meat thermometer: For perfect doneness, internal temp should reach at least 85°C (though longer cooking is fine for tenderness).

Why This Recipe Is Perfect for Paleo

This slow-cooked ribs recipe fits seamlessly into a Paleo diet. It’s completely grain-free, dairy-free, and free from refined sugar or artificial additives. By using whole, natural ingredients, you get all the flavour of traditional barbecue ribs without the unwanted extras.

Plus, thanks to the generous use of garlic, spices, and healthy fats, you’re giving your body nutrients that support overall wellness without sacrificing flavour. It’s exactly the kind of indulgent, satisfying meal that makes sticking to Paleo feel easy—and delicious.

Final Thoughts

There’s something deeply satisfying about pulling a tray of slow-cooked ribs from the oven and seeing that glossy, caramelised crust and tender meat beneath. This Memphis-style recipe brings together everything that makes Paleo cooking worthwhile: real ingredients, full flavour, and the kind of dish you’ll want to make again and again.

If you’re ready to take your ribs to the next level, try this recipe, commit to the low and slow method, and let your taste buds be the judge. You might just find yourself making a double batch next time.

Slow Cooked Memphis Style Baby Back Ribs paleo recipe dinner lunch pork bbq

Mango and Coconut Chicken Curry paleo dinner recipe lunch

Creamy Mango Coconut Chicken Curry (Paleo)

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If you're after a flavourful, nourishing, and creamy dish that doesn't rely on dairy or grains, this Mango Coconut Chicken Curry may just become your next go-to dinner. Inspired by South-East Asian flavours, this curry is mildly spiced and wonderfully aromatic, with a rich and fruity base that makes it particularly appealing to those who aren’t fans of fiery heat.

The combination of mango and coconut milk forms a naturally sweet and velvety sauce that pairs perfectly with tender chicken. Whether you’re cooking for a weeknight family dinner or serving guests, this curry delivers restaurant-quality flavour using clean, wholesome ingredients that support your Paleo lifestyle.

What Makes This Curry Special?

Unlike traditional curries that rely heavily on cream, sugar, or dairy-based yoghurt, this Paleo version gets its richness from full-fat coconut milk and the natural sweetness of ripe mango. The result is a curry that’s both indulgent and nutrient-dense. You’ll also benefit from the anti-inflammatory properties of ginger and turmeric, both of which feature prominently in this recipe.

It's warming and comforting, without being overpowering. This makes it an ideal choice if you're feeding children or guests who prefer mild, well-balanced spice. That said, if you like a bit more kick, there's plenty of room to adjust the seasoning to suit your palate.

Mango and Coconut Chicken Curry paleo dinner recipe lunch
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5 from 1 vote

Mango Coconut Chicken Curry

This Mango Coconut Chicken Curry is a creamy and fruity Asian-inspired dish, perfect for those who prefer a milder curry. Enjoy the anti-inflammatory benefits of ginger and turmeric, combined with the delicious flavours of mango and coconut.
Prep Time20 minutes
Cook Time30 minutes
Course: Dinner
Cuisine: Asian, Indian, Paleo
Keyword: Creamy Chicken Curry, Healthy Curry Recipe, Mango Coconut Chicken Curry, Non-Spicy Curry, Paleo Chicken Curry
Servings: 4
Calories: 450kcal
Cost: 25

Equipment

  • Large heavy-based pan
  • Food processor

Ingredients

  • 1 medium free-range chicken roasted and left to cool
  • 1 tbsp cumin seeds
  • 1 tbsp nigella seeds
  • 1 tbsp coconut oil
  • 1 ½ large onions finely chopped
  • 4 tbsp olive oil
  • 2 tbsp mild curry powder
  • 1 tbsp turmeric
  • 2 cloves garlic peeled and roughly chopped
  • Small handful fresh coriander
  • 100 g fresh ginger peeled and roughly chopped
  • 2 large ripe mangoes
  • 1 x 400 ml can coconut milk
  • 400 ml homemade chicken stock

Instructions

  • First, heat a large, heavy-based pan to a low heat. Lightly toast the cumin and nigella seeds for around a minute, until aromatic. Remove from the heat and set aside.
  • Next, add the coconut oil to the pan and turn the heat up to medium. Add one of the onions, keeping the other half to one side. Cook for around 5 minutes until soft.
  • Meanwhile, add the toasted spices to the food processor along with the remaining onion, olive oil, curry powder, turmeric, garlic, coriander, ginger, and the flesh from one of the mangoes. Whizz together to form a paste.
  • Then, add the curry paste to the pan and gently simmer for 3-4 minutes to really release the flavours.
  • Meanwhile, shred the meat from the roast chicken, using as much as you can from all of the bird.
  • Pour the coconut milk and chicken stock into the pan, and then add the chicken. Stir well, and leave to simmer for 15 minutes.
  • Finally, a couple of minutes before serving, dice the remaining mango and add to the pan. Stir well, and serve garnished with fresh coriander.

Why Use a Whole Chicken?

This particular version came together because I had a cooked roast chicken left over in the fridge. Using a whole bird brings added depth to the dish, thanks to the blend of light and dark meat. The dark meat remains juicy and flavourful, while the white meat soaks up the sauce beautifully.

Buying whole chickens is also a smart choice economically. You get more meat for your money and can use the bones to make homemade broth afterwards. That said, if you're pressed for time or simply prefer to use one type of meat, feel free to substitute with about 500–600g of boneless chicken breast or thigh. Just be sure to cook thoroughly before adding to the sauce if using raw meat.

Perfecting the Mango Coconut Sauce

The sauce is the heart of this curry. To get the best results, use a ripe mango that’s naturally sweet and fragrant. If you’re making this dish out of mango season, you can use frozen mango chunks—just thaw them before blending.

Here’s what gives the sauce its unique flavour profile:

  • Mango: Adds natural sweetness and helps thicken the sauce.
  • Coconut milk: Brings a creamy richness without needing dairy.
  • Ginger and turmeric: Add warmth, colour, and anti-inflammatory properties.
  • Garlic and onion: Provide a savoury base for the curry’s flavour.
  • Lime or lemon juice: Balances the sweetness with acidity and lifts the dish.

You can blend the mango beforehand or allow it to break down slowly in the pan depending on the texture you prefer. If you want a completely smooth sauce, blitz it in a blender before returning to the pot.

Cooking Tips for Success

Follow these tips to make sure your Mango Coconut Chicken Curry comes out beautifully every time:

  • Sauté your spices: Don’t skip this step. Heating spices in oil awakens their flavours and helps them infuse into the dish.
  • Don’t boil the coconut milk: Keep it at a low simmer to preserve its creaminess and prevent separation.
  • Taste as you go: Adjust the salt, acid, and heat levels at the end so they balance the sweetness of the mango perfectly.
  • Rest the curry before serving: Let it sit for 5–10 minutes off the heat to allow the flavours to meld together.

Serving Suggestions

This Mango Coconut Chicken Curry is versatile enough to be enjoyed in many different ways. Here are a few Paleo-friendly options:

  • Cauliflower rice: A light and fluffy base that absorbs the curry beautifully.
  • Zucchini noodles: Add texture and keep the meal low in carbohydrates.
  • Steamed greens: Such as bok choy, spinach, or broccoli for added fibre and micronutrients.
  • Sweet potato mash: A richer, comforting side that balances the curry’s natural sweetness.

If you’re serving guests, garnish with a few fresh coriander leaves, a wedge of lime, and a sprinkling of toasted coconut flakes to enhance presentation and aroma.

Storing Leftovers

This curry stores wonderfully and actually tastes better the next day as the flavours continue to develop. Here’s how to store it:

  • Fridge: Store in an airtight container for up to 3 days.
  • Freezer: Freeze in portions for up to 3 months. Defrost in the fridge overnight before reheating.
  • Reheat: Gently on the stovetop over medium heat, stirring occasionally. Avoid microwaving if possible to prevent uneven heating or sauce splitting.

This makes it an excellent candidate for meal prep. Simply divide into single-serve containers and store until you need a nourishing, ready-to-heat dinner.

Adjusting the Flavour to Suit Your Taste

Not everyone likes the same level of sweetness or spice, so here are a few tweaks you can try based on your preference:

  • Spicier: Add fresh chilli or a pinch of cayenne pepper to the base.
  • Less sweet: Use only half a mango or choose a slightly underripe one.
  • More tang: A splash of extra lime juice at the end can cut through the richness.
  • Creamier: Stir in a spoon of cashew butter for added body and fat.

This flexibility makes the recipe ideal for families or groups with diverse palates. It’s easy to adjust and almost impossible to get wrong.

Why This Curry Works for a Paleo Lifestyle

One of the best things about this Mango Coconut Chicken Curry is that it fits effortlessly into a Paleo lifestyle. It’s completely free from grains, dairy, refined sugar, and processed ingredients. Instead, it celebrates natural flavours from whole foods that nourish your body and satisfy your cravings.

The coconut milk provides a great source of healthy fats, while the mango adds natural sugars without needing anything artificial. The chicken gives the dish plenty of protein to keep you full and fuelled. Add in the healing power of ginger, turmeric, and garlic, and you’ve got a balanced, flavourful meal that truly supports your health.

Final Thoughts

This Paleo Mango Coconut Chicken Curry is more than just a meal—it’s a celebration of real food, bold flavours, and nourishing ingredients. Whether you’re looking for a new way to use leftover roast chicken or simply craving something rich and comforting, this recipe is one you’ll come back to often.

Don’t forget to share your version in the comments or on social media—I'd love to see how you made it your own. And if you’re hungry for more easy and delicious Paleo meals, make sure you’re signed up to the newsletter for weekly inspiration.

Mango and Coconut Chicken Curry paleo dinner recipe lunch

Spicy Tomato Pigs Trotters paleo recipe offal dinner ideas

Spicy Tomato Pigs Trotters – Offal Reimagined

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If you're looking to broaden your culinary horizons and embrace the full spectrum of nose-to-tail eating, this Spicy Tomato Pigs Trotters recipe is the perfect place to begin. Often overlooked and underappreciated, pigs trotters are packed with collagen, minerals, and flavour—and when slow-cooked in a rich, spicy tomato sauce, they transform into something truly special.

My journey with offal hasn’t always been an enthusiastic one. Like many, I once avoided the obscure cuts, sticking instead to more familiar territory. Pigs trotters in particular always gave me pause. I'd see them in my butcher’s display, untouched and slightly intimidating. But curiosity (and a desire to waste less and cook more sustainably) finally won out, and I’m so glad it did.

After a long, slow cook, the tough sinew and skin give way to deeply savoury, gelatinous meat that soaks up the heat and acidity of the spicy tomato sauce beautifully. This dish is a triumph of patience and bold flavours—and it fits perfectly into a Paleo framework.

Spicy Tomato Pigs Trotters paleo recipe offal dinner ideas
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5 from 1 vote

Spicy Tomato Pigs Trotters

These Spicy Tomato Pigs Trotters are a delightful surprise for those venturing into cooking with offal. The slow-cooked trotters become tender and flavourful, simmered in a rich, spicy tomato sauce. Perfect for a hearty and nutritious Paleo dinner.
Prep Time20 minutes
Cook Time1 hour 30 minutes
Course: Dinner
Cuisine: Paleo
Keyword: Hearty Dinner, Paleo Offal Recipe, Slow-Cooked Pigs Trotters, Spicy Tomato Pigs Trotters
Servings: 4
Calories: 350kcal
Cost: 15

Equipment

  • Large saucepan

Ingredients

  • 4 large pigs trotters
  • Sea salt and black pepper
  • Olive oil
  • 1 large onion finely chopped
  • 4 red chillies deseeded and chopped
  • 2 cloves garlic crushed
  • 1 tsp dried oregano
  • 2x 400 ml cans chopped tomatoes
  • 4 large carrots peeled and chopped into chunks
  • Large handful fresh basil torn, to serve

Instructions

  • First, score the skin on the trotters, and season well with sea salt and plenty of black pepper.
  • Next, heat a little olive oil in a large saucepan to a high heat. Brown the trotters by frying them in the oil for a couple of minutes. Remove and set aside.
  • Lower the heat to medium, then add the onion. Soften for 5 minutes, then add the chilli, garlic, and oregano. Fry for another minute or so, then add the two cans of chopped tomatoes. Stir well, then add the trotters back to the pan. Lower the heat, cover, and simmer for an hour and a half. Stir every now and then and top up with a little extra water if needed.
  • Twenty minutes before serving, add the chopped carrots, then cover again. Continue to simmer until the carrots are tender.
  • Finally, serve the dish garnished with fresh basil.

Why Cook with Pigs Trotters?

It’s easy to get stuck in the habit of buying familiar cuts like chicken breast or beef mince, but eating the whole animal is more sustainable and often far more nutritious. Trotters are rich in collagen, which supports joint, skin, and gut health. They’re also affordable, making them a fantastic option for budget-conscious Paleo cooks looking to maximise both flavour and nutrition.

Cooking with trotters also aligns beautifully with traditional diets, where offal and bone-in cuts were prized for their density of nutrients. This isn’t just about culinary curiosity—it’s about embracing a more ancestral and respectful way of eating.

Flavour Meets Function: The Spicy Tomato Sauce

The beauty of this dish lies in its bold, comforting sauce. The tomato base brings natural acidity and sweetness, which cuts through the richness of the meat, while a medley of warming spices adds complexity and depth. You’ll find heat from chillies, smokiness from paprika, and an aromatic backbone from garlic and onion.

When making tomato-based dishes, it’s important to select a high-quality source. Avoid overly processed brands that contain added sugars, preservatives, or unnecessary additives. If you’re using canned tomatoes, be sure to check the label—this guide to which brands to avoid is a great place to start.

Tips for Preparing Trotters

If this is your first time handling pigs trotters, here are a few tips to make the process easier:

  • Ask your butcher to clean and split them: This saves time and effort at home, and ensures you can access all the edible parts more easily after cooking.
  • Rinse thoroughly: Before cooking, give them a good rinse under cold water to remove any residual bone dust or debris.
  • Blanching helps: For a cleaner broth and more refined flavour, you can parboil the trotters for 5–10 minutes and then discard the water before starting your actual recipe.
  • Slow cooking is key: These cuts benefit most from gentle, prolonged heat. A simmering pot over several hours will yield the best results.

Customising Your Curry

Though this dish is rich and robust, it’s also highly adaptable. If you’d like to make it your own, consider the following additions or variations:

  • Add root vegetables: Carrot or sweet potato add a subtle sweetness and make the dish heartier.
  • Layer in leafy greens: Spinach or kale stirred in towards the end adds a fresh element and boosts nutrient content.
  • Try different herbs: Bay leaves, thyme, or even a pinch of cinnamon can enhance the depth of the sauce.
  • Adjust the heat: Prefer a milder flavour? Tone down the chilli or replace with smoked paprika for warmth without the fire.

Because the sauce is so flavourful, it pairs well with a wide range of ingredients. Even if you’re cooking for someone unsure about offal, this dish could win them over with its rich, comforting aroma and satisfying texture.

Serving Suggestions

Due to its hearty nature, this dish is best served with something to soak up the sauce. Here are a few Paleo-friendly serving ideas:

  • Cauliflower mash: Creamy and neutral, it lets the flavours of the sauce shine through.
  • Roasted vegetables: Pumpkin, carrots, or parsnip are great roasted with garlic and rosemary.
  • Cauliflower rice: A grain-free base that absorbs the spicy tomato sauce beautifully.
  • Simple green salad: If you want to lighten things up, serve alongside fresh greens dressed with lemon juice and olive oil.

Storage and Leftovers

Spicy Tomato Pigs Trotters actually taste even better the next day, once the flavours have had a chance to deepen and settle. Here’s how to store and reheat leftovers safely:

  • Refrigerate: Store in an airtight container for up to 3 days. The sauce may thicken slightly but will loosen when reheated.
  • Freeze: This dish freezes well. Portion into freezer-safe containers and store for up to 3 months.
  • To reheat: Gently warm over low heat on the stove until piping hot. Add a splash of water or extra tomato sauce if it needs loosening.

Leftovers can also be used as a flavourful addition to soups or stews. Simply shred the meat and stir into a broth-based dish for a collagen-rich protein boost.

Health Benefits of Offal and Gelatin-Rich Cuts

Pigs trotters are more than just a culinary curiosity. They’re a powerhouse of nutrients that are often lacking in modern diets. Rich in gelatin and collagen, these cuts can support gut health, skin elasticity, joint function, and even help reduce inflammation.

They’re also high in minerals like zinc, calcium, and magnesium—nutrients essential for immune function, bone health, and energy production. By including a variety of cuts in your diet, you create a more balanced, nutrient-dense way of eating that reflects traditional dietary wisdom.

Why It Works for Paleo

This dish ticks all the boxes for those following a Paleo lifestyle. It’s completely free from grains, dairy, and refined sugars. Instead, it focuses on whole-food ingredients, healthy fats, natural spices, and nutrient-rich meat.

More importantly, it celebrates a nose-to-tail approach to eating—something that aligns with ancestral diets and sustainable meat consumption. If you’re trying to reduce waste and eat more ethically, embracing offal is a meaningful and flavourful way to do so.

Final Thoughts

Cooking with pigs trotters might not be your first instinct, but it’s a choice that pays off. This Spicy Tomato Pigs Trotters recipe reimagines offal in a way that’s approachable, comforting, and genuinely delicious. It’s a perfect introduction for anyone curious about using lesser-known cuts without sacrificing flavour or nutrition.

Give it a try and see how something that once seemed intimidating can become a cherished part of your recipe rotation. If you do make this dish, I’d love to hear how it turned out. Share your thoughts or tweaks in the comments below, and don’t forget to sign up for the newsletter for more Paleo inspiration.

Spicy Tomato Pigs Trotters paleo recipe offal dinner ideas

Paleo Diet Primal Recipe Sri Lankan King Prawn Curry

Sri Lankan King Prawn Curry – Paleo Version

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Rich in culture, history, and deeply layered flavour, Sri Lankan cuisine is one of South Asia’s best-kept culinary secrets. This Sri Lankan King Prawn Curry draws on the island’s centuries-old spice trade and abundance of fresh seafood to deliver a dish that’s both vibrant and comforting. For lovers of bold, spicy food, this recipe is an absolute must-try.

Located in the Indian Ocean, Sri Lanka has long been at the crossroads of international trade. Its strategic position made it a melting pot of culinary traditions from traders across Asia, Africa, and Europe. Today, this influence can still be tasted in the unique combination of spices and ingredients used in everyday Sri Lankan cooking. Think cinnamon, cardamom, turmeric, mustard seeds, chilli, and curry leaves—all working in harmony to create rich and deeply aromatic meals.

This particular prawn curry is one of the many iconic dishes born from that legacy. Made with juicy king prawns and your choice of vegetables simmered in a rich coconut-based sauce, it’s as satisfying as it is easy to prepare. Whether you’re new to Sri Lankan food or already a fan, this Paleo-friendly version stays true to traditional flavours while using whole, natural ingredients that nourish your body.

Paleo Diet Primal Recipe Sri Lankan King Prawn Curry
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5 from 1 vote

Sri Lankan King Prawn Curry

A fragrant and spicy curry featuring king prawns and a blend of Sri Lankan spices, making for a delightful and enchanting dish. Serve with a light salad or cauliflower rice for a more substantial meal.
Prep Time20 minutes
Cook Time35 minutes
Total Time55 minutes
Course: Dinner
Cuisine: Sri Lankan
Keyword: King prawn curry, seafood curry, spicy prawn curry, Sri Lankan curry
Servings: 4 Serves
Calories: 350kcal
Cost: $30

Equipment

  • Large heavy-based pan

Ingredients

  • 500 g raw tiger prawns shells off
  • 2 large courgettes/zucchini finely sliced
  • 2 tbsp coconut oil
  • 2 medium red onions finely chopped
  • 3 birds eye chillis for a medium-hot curry, chopped and deseeded
  • 1 tsp ground coriander
  • 1 tsp fenugreek powder
  • ½ tsp cumin
  • ½ tsp fennel seeds crushed
  • ½ tsp cardamom pods crushed
  • ½ tsp cinnamon
  • 3 curry leaves
  • 3 pandan leaves
  • 3 cloves of garlic crushed
  • 4 cm fresh ginger grated
  • 1 x 400ml can coconut milk
  • Juice of 2 limes
  • Small handful fresh coriander to serve

Instructions

  • Prepare the Prawns: Rinse the tiger prawns, then toss in the juice of 1 of the limes. Season with a little black pepper, then sauté for 4 – 5 minutes until coloured. Set aside.
  • Sauté the Aromatics: Heat the remaining coconut oil in a large pan over medium heat. Fry the red onions for 2 – 3 minutes until softened, then add the garlic, chilli, and ginger, and cook for another 2 – 3 minutes.
  • Add the Spices: Toss in all of the ground spices, stir and simmer gently for a final 2 – 3 minutes.
  • Combine Ingredients: Add the coconut milk and about 200ml water to the onions and spices. Stir in a little salt and pepper, then add the king prawns and courgette slices. Cover and simmer for 20 minutes.
  • Finish the Curry: Remove the curry from the heat, then stir in the fresh coriander and remaining lime juice to serve.

Notes

  • Adjust the amount of chilli to your preferred heat level.
  • Feel free to add other vegetables you have on hand for added variety.
  • Serve with cauliflower rice or a light salad for a complete meal.

Why King Prawns?

King prawns are a great source of lean protein and contain vital nutrients like selenium, vitamin B12, iodine, and zinc. Their meaty texture makes them perfect for curry dishes, as they hold up well to bold flavours without overcooking quickly like smaller shrimp.

Seafood is a staple of Sri Lankan cuisine, and prawns in particular are a favourite. They absorb spice beautifully and pair exceptionally well with the creamy richness of coconut milk, a classic base in island curries. If you can’t find king prawns, feel free to substitute with tiger prawns, peeled shrimp, or even firm white fish like snapper or cod.

The Importance of Sri Lankan Spices

What sets Sri Lankan curry apart from other South Asian styles is the generous use of deeply toasted and ground spices. Toasting whole spices before grinding intensifies their aroma and adds a slightly smoky undertone. Common spices include:

  • Turmeric: Offers anti-inflammatory benefits and gives the dish a golden hue.
  • Mustard seeds: Add a sharp, peppery flavour and crackle when heated in oil.
  • Coriander and cumin: Provide earthiness and depth.
  • Cardamom and cinnamon: Bring a gentle sweetness and warmth.
  • Chilli: Packs the punch. Adjust according to your heat preference.

If you’re curious about building a spice pantry, have a look at this round-up of essential herbs and spices to include in your Paleo kitchen.

Choosing Your Vegetables

This recipe calls for courgettes (zucchini), which soften beautifully in the sauce while absorbing its flavours. However, feel free to substitute based on what’s in season or what you have in the fridge. Good alternatives include:

  • Sliced aubergine (eggplant)
  • Green beans or snake beans
  • Cauliflower florets
  • Baby spinach or kale added at the end
  • Diced sweet potato or pumpkin for a heartier version

Whatever you choose, try to cut vegetables to a uniform size so they cook evenly alongside the prawns.

To Serve: Keep It Paleo

Traditionally, Sri Lankan curry would be served with rice and sambals. For a grain-free Paleo option, you can serve this curry with a generous helping of cauliflower rice. It soaks up the sauce well and keeps the dish light and nutrient-dense.

Alternatively, pair with a crisp green salad dressed simply with lemon juice and olive oil to contrast the richness of the curry. You can also add a dollop of coconut yoghurt on the side for a refreshing cooling element, especially if you're using a heavy hand with the chilli.

Onion Types and Flavour Balance

While the recipe traditionally uses yellow or brown onions for their mellow sweetness, red onions can be used in a pinch. That said, not all onions are equal in flavour. Red onions are slightly sharper and more pungent when raw, but they mellow when cooked. If using red onions, consider slicing them a little finer or giving them extra cooking time to balance the dish.

To get the most from your ingredients, try learning when to use different onions in your meals. For more insights, check out the recipe archive for Paleo dishes using a variety of flavour-building techniques.

Tips for the Perfect Sri Lankan King Prawn Curry

  • Don’t overcook the prawns: They only need a few minutes. Add them near the end to avoid rubbery texture.
  • Use full-fat coconut milk: This gives the dish its creamy texture. Light versions can be watery and less satisfying.
  • Toast your spices: This small step unlocks more flavour and gives your curry an authentic depth.
  • Let the curry rest: A few minutes off the heat allows flavours to meld and intensify.

Storing and Reheating Leftovers

This curry stores beautifully, and the flavour only deepens with time. Here’s how to keep it fresh:

  • Fridge: Store in an airtight container for up to 3 days.
  • Freezer: Best to freeze before adding prawns. The sauce can be made in advance and frozen for up to 3 months. Defrost, reheat, and then add prawns fresh.
  • To reheat: Warm gently on the stove. Avoid boiling once the prawns are added, as they can become tough.

Batch cooking the sauce base without the seafood is a great idea if you’re short on time. Simply thaw and add seafood just before serving for a quick, nutritious dinner.

Is This Curry Paleo-Friendly?

Absolutely. This dish is naturally grain-free, legume-free, and dairy-free. It uses whole food ingredients and relies on healthy fats and high-quality protein. It’s a perfect example of how Paleo meals can be both exciting and globally inspired. You’ll be enjoying authentic Sri Lankan flavour without compromising your health goals or dietary guidelines.

Final Thoughts

Making a curry from scratch may seem intimidating, but this Sri Lankan King Prawn Curry is a great entry point into the world of homemade curries. It’s straightforward, versatile, and packed with nutrients. From the bold spice blend to the rich coconut sauce and tender prawns, every bite offers something memorable.

Whether you’re cooking for one or feeding a family, this recipe is sure to impress. Plus, it’s a great conversation starter if you’re looking to explore more global cuisine while sticking to clean, Paleo-friendly eating.

If you try this curry, I’d love to hear how it turned out. What vegetables did you add? Did you use a different protein? Share your variations in the comments below. And for more globally inspired Paleo meals, don’t forget to sign up for the newsletter and follow along on social media.

Paleo Diet Primal Recipe Sri Lankan King Prawn Curry

Pork Chops with Rosemary, Apple and Balsamic Glazed Shallots paleo dinner recipe lunch primal pastured

Paleo Pork Chops with Rosemary, Apple & Shallots

1 Comment

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 paleo dinner recipe lunch primal pastured
Print Recipe
5 from 1 vote

Pork Chops with Rosemary, Apple, and Balsamic Glazed Shallots

This delicious pork chops recipe features the classic combination of rosemary, apple, and balsamic-glazed shallots. Perfect for a Paleo dinner, it’s a quick and easy meal that’s sure to impress.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Dinner
Cuisine: Fusion
Keyword: Baked Apples, Balsamic Shallots, paleo dinner, Pork Chops, Rosemary
Servings: 4 Serves
Calories: 450kcal
Cost: $25

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.

Pork Chops with Rosemary, Apple and Balsamic Glazed Shallots paleo dinner recipe lunch primal pastured

Steamed Sweet Chilli Chicken with Carrot, Squash and Coconut Mash paleo recipe dinner-min

Steamed Sweet Chilli Chicken – Quick Paleo Dish

1 Comment

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 with Carrot, Squash and Coconut Mash paleo recipe dinner-min
Print Recipe
5 from 1 vote

Steamed Sweet Chilli Chicken

This steamed sweet chilli chicken with carrot, squash, and coconut mash is a delightful and healthy Paleo dinner. The homemade sweet chilli glaze adds a bold flavour to the tender chicken, while the creamy vegetable mash complements the dish perfectly.
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Dinner
Cuisine: Paleo
Keyword: coconut mash, healthy chicken dinner, Paleo chicken recipe, Steamed sweet chilli chicken, sweet chilli glaze
Servings: 2 people
Calories: 350kcal
Cost: $15

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!

Steamed Sweet Chilli Chicken with Carrot, Squash and Coconut Mash paleo recipe dinner-min

Sticky BBQ Chicken Wings paleo diet primal recipe barbecue

Sticky BBQ Chicken Wings – Paleo Approved

1 Comment

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 paleo diet primal recipe barbecue
Print Recipe
5 from 1 vote

Sticky BBQ Chicken Wings

These Sticky BBQ Chicken Wings are the perfect Friday night treat. With a deliciously tangy and sweet BBQ sauce, they pair wonderfully with a healthy green salad. Easy to prepare and Paleo-friendly, these wings are sure to be a hit.
Prep Time10 minutes
Cook Time40 minutes
Course: Dinner
Cuisine: Paleo
Keyword: BBQ Chicken Recipe, Healthy Chicken Wings, Paleo Chicken Wings, Sticky BBQ Chicken Wings
Servings: 4
Calories: 350kcal
Cost: 20

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!

Sticky BBQ Chicken Wings paleo diet primal recipe barbecue

South Indian Pepper Chicken paleo diet recipe dinner

Pepper Chicken – South Indian Inspired Paleo Dish

1 Comment

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 paleo diet recipe dinner
Print Recipe
5 from 1 vote

South Indian Pepper Chicken

South Indian Pepper Chicken is a bold and spicy dish perfect for curry enthusiasts. Featuring black pepper as a primary ingredient, this dish is packed with flavour and sure to satisfy your carnivore cravings.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Dinner
Cuisine: South Indian
Keyword: paleo dinner, South Indian Pepper Chicken, Spicy Chicken Recipe
Servings: 4 Serves
Calories: 300kcal
Cost: $20

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.

South Indian Pepper Chicken paleo diet recipe dinner

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paleo diet recipe quick easy coronation chicken creamy primal

6 Steps to Paleo Coronation Chicken

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If you’ve ever hosted a Sunday roast or dinner party, chances are you’ve found yourself with a mountain of leftover roast chicken. It’s always tempting to over-cater, and more often than not, the chook you lovingly roasted is simply too big to finish in one sitting. But rather than letting those delicious leftovers go to waste, this Paleo Coronation Chicken recipe is the ideal way to reinvent yesterday’s dinner into something even more exciting today.

Coronation Chicken is a classic British dish, originally created for Queen Elizabeth II’s coronation in 1953. Traditionally, it’s made with mayonnaise, yoghurt or cream, curry powder, and dried fruit — tasty, yes, but certainly not Paleo-friendly. This version captures all the rich, aromatic flavour of the original, without the dairy, refined sugar, or preservatives. It’s vibrant, satisfying, and packed with good fats and spices that will leave you wondering why you didn’t try this sooner.

Best of all, this recipe is incredibly adaptable. Whether you have a handful of meat or several cups, you can scale the ingredients up or down to suit what you’ve got. It’s the perfect solution for reducing food waste while creating something completely new and utterly delicious.

paleo diet recipe quick easy coronation chicken creamy primal
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5 from 1 vote

Quick and Easy Coronation Chicken

This Quick and Easy Paleo Coronation Chicken is a healthy and delicious way to use up leftover roast chicken. Packed with flavour and free from dairy, sugar, and preservatives, it's perfect for a nutritious dinner or salad addition.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Dinner
Cuisine: British, Paleo
Keyword: Healthy Coronation Chicken, Leftover Chicken Recipe, Paleo Coronation Chicken
Servings: 4 Serves
Calories: 250kcal
Cost: $12

Equipment

  • Saucepan
  • Chopping Board

Ingredients

  • 200 g shredded roast chicken
  • 1 tbsp coconut oil
  • 1 shallot finely chopped
  • 1 clove garlic crushed
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • 1 tsp ground ginger
  • ½ tsp ground cumin
  • ½ tsp black pepper
  • 1 tbsp honey
  • Juice of ½ lime
  • ½ can thick coconut milk
  • Small handful flaked almonds
  • Small handful coconut shavings
  • Small handful sultanas
  • Small handful unsulphured dried apricots finely chopped

Instructions

  • Prepare the Shallots and Garlic: In a saucepan, heat the coconut oil over medium-low heat. Add the finely chopped shallot and cook for 2–3 minutes until it starts to soften.
  • Add the Aromatics: Add the crushed garlic and stir. Cook for another 2 minutes until the garlic is fragrant.
  • Incorporate the Spices: Squeeze in the lime juice and stir in the ground turmeric, coriander, ginger, cumin, and black pepper. Let the mixture simmer gently for 2–3 minutes, adding extra coconut oil if necessary.
  • Create the Sauce: Add the coconut milk and honey to the pan. Stir well and simmer very gently for around 5 minutes until the sauce thickens slightly.
  • Finish with Texture and Sweetness: Toss in the flaked almonds, coconut shavings, sultanas, and finely chopped dried apricots. Stir to combine well.
  • Combine with Chicken: Pour the sauce over the shredded chicken and mix until the chicken is thoroughly coated. Enjoy the dish straight away or leave it in the fridge to cool before serving as part of a salad.

Why Coronation Chicken Deserves a Paleo Makeover

The traditional recipe may have stood the test of time, but it certainly hasn’t aged well when it comes to healthy eating. Most versions are loaded with commercial mayonnaise and yoghurt, often including added sugar and questionable oils. By switching to coconut milk as the creamy base, you keep all the richness while staying dairy-free. And by making your own curry blend or using a clean pre-mix, you ensure every ingredient aligns with your Paleo lifestyle.

This dish is a great way to enjoy those classic flavours without compromising your goals. Plus, it keeps well in the fridge for a couple of days, making it an ideal meal prep option for lunches or quick dinners throughout the week.

Getting Started with Leftover Chicken

You don’t need to have roasted a whole chicken just to make this dish. Any leftover cooked chicken will do — roasted, poached, or grilled. If you’ve followed my fail-proof poached chicken recipe, that would be perfect here. Simply shred or chop the meat into bite-sized pieces and you're ready to go.

For this batch, I used around 2 cups of shredded chicken, but the quantities are flexible. If you’ve got a bit more or a bit less, just adjust the dressing and seasoning to suit. The aim is to coat the meat generously without drowning it.

Ingredients You’ll Need

The ingredients in this Paleo Coronation Chicken recipe are simple, nourishing, and likely already in your pantry:

  • Cooked chicken: Shredded or chopped, depending on your texture preference.
  • Coconut milk: Use the thick, creamy part from the top of the tin for the best consistency.
  • Curry powder: Choose a clean, additive-free blend, or mix your own using turmeric, cumin, coriander, and ginger.
  • Dried fruit: Traditionally sultanas or apricots are used. Go for sulphur-free options and chop finely to spread the sweetness throughout.
  • Flaked almonds: Toasted for a subtle crunch, they add a nice contrast in texture.
  • Lemon or lime juice: A squeeze of acidity balances the richness of the coconut milk.
  • Salt and black pepper: To season and enhance the spices.

You can also add a little chopped fresh coriander or parsley to garnish if you like herbs in your salads.

How to Serve Paleo Coronation Chicken

One of the best things about this dish is how versatile it is. It can be served in so many ways depending on what you’re in the mood for or what you have in the kitchen:

  • Over salad greens: Serve it on a bed of rocket, spinach or mixed leaves for a light, refreshing lunch.
  • In lettuce cups: Spoon it into crisp cos lettuce leaves for a hand-held snack or starter.
  • Stuffed in a sweet potato: The creamy curry chicken pairs perfectly with the soft, caramelised sweetness of roasted sweet potato.
  • With cauliflower rice: For a more substantial meal, serve alongside or mixed into cauliflower rice for a grain-free “chicken biryani” vibe.

It’s also excellent cold, making it ideal for picnics or work lunches. Just pop it into a container with a handful of salad and you’ve got a no-fuss, no-heat-required meal ready to go.

Customising Your Coronation Chicken

This recipe is very forgiving, so don’t be afraid to tweak it. Here are some ideas to personalise your version:

  • Go spicier: Add a pinch of chilli flakes or cayenne pepper if you like heat.
  • Make it crunchier: Toss in some diced celery or red onion for extra bite.
  • Sweeten it naturally: Use chopped dates or unsweetened dried apple if you’re not a fan of apricots or sultanas.
  • Add greens: Stir in baby spinach, chopped kale or fresh herbs for more nutrients.

The goal is to make it work for your tastes and dietary needs. As long as you keep the core concept — cooked chicken in a creamy, spiced dressing — you can get creative with the rest.

Meal Prep and Storage Tips

Paleo Coronation Chicken keeps beautifully in the fridge. Store it in an airtight container for up to 3 days. If anything, the flavour deepens as the spices meld, so it can be even better the day after you make it.

If you’re prepping for a week of lunches, you might want to keep the dressing separate and mix it in just before eating to retain the best texture. That’s especially helpful if you’re storing it with leafy greens or using it in lettuce cups.

Why This Recipe Works

So many recipes rely on dairy and processed ingredients to create creamy textures and layered flavours. But this Paleo version proves that you can achieve richness and complexity without stepping outside of clean eating guidelines. The coconut milk provides luscious creaminess, the curry powder brings warmth and spice, and the dried fruit adds pops of natural sweetness to tie everything together.

It’s a satisfying way to reduce food waste, eat more protein, and enjoy a dish that feels a little bit luxurious without being fussy or time-consuming. Whether you’re cooking for one or feeding a crowd, this recipe scales well and never fails to impress.

Have You Tried It?

This Paleo Coronation Chicken is a perfect way to transform your leftover roast chicken into a delicious and healthy meal. The combination of spices, coconut milk, and dried fruits creates a rich and flavourful dish that will impress your family and friends. Enjoy it as a main course or as a delightful addition to a salad.

Have you tried making your own Coronation Chicken before? If so, share your variations and tips in the comments below! Additionally, don't forget to subscribe for more delicious Paleo recipes.

paleo diet recipe quick easy coronation chicken creamy primal