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Steamed Sweet Chilli Chicken – Quick Paleo Dish

Who doesn’t love the taste of Sweet Chilli Chicken? It’s one of those flavour combinations that hits all the right notes – sweet, spicy, savoury, and absolutely moreish. But if you’ve ever picked up a bottle of sweet chilli sauce from the supermarket, you’ll know that most are far from healthy. They’re often laden with sugar, preservatives, and artificial flavourings, making them completely unsuitable for a Paleo lifestyle.

Thankfully, it’s remarkably easy to make your own sweet chilli glaze that’s bursting with flavour and free from nasties. By using wholesome ingredients like fresh chillies, garlic, coconut aminos, and a touch of natural sweetness, you can create a glaze that rivals any store-bought version — without compromising your health goals.

Steamed Sweet Chilli Chicken 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 Approved

There’s something undeniably satisfying about eating with your hands, and chicken wings are the ultimate excuse to do just that. These Sticky BBQ Chicken Wings are the perfect way to celebrate the end of a busy week – full of flavour, finger-licking goodness, and 100% Paleo compliant.

What more is there to say? Hands down the perfect Friday night treat, these Sticky BBQ Chicken Wings are brilliant with a healthy green salad.

These chicken wings are not only delicious but also easy to prepare. The combination of coconut aminos, maple syrup, and tomato purée creates a sticky and flavourful BBQ sauce that makes these wings irresistible. Perfect for a fun and satisfying meal.

Sticky BBQ Chicken Wings 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

Ginger Sesame Chicken Wings (Paleo)

Another wonderful way with chicken wings, this recipe is fiery and crispy, and great as a snack or as a main meal with some fresh vegetables. The key here is the ginger, and the amount of it! Requires overnight marinating.

Ginger Sesame Chicken Wings paleo recipe dinner primal-min
Print Recipe
5 from 1 vote

Ginger Sesame Chicken Wings

These Ginger Sesame Chicken Wings are a fiery and crispy delight, perfect for a snack or main meal. Marinated overnight, they offer a deep and satisfying flavour.
Prep Time15 minutes
Cook Time40 minutes
Total Time55 minutes
Course: Dinner
Cuisine: Paleo
Keyword: Crispy Chicken Wings, Ginger Sesame Chicken Wings, Paleo Chicken Wings, Spicy Chicken Wings
Servings: 4 Serves
Calories: 350kcal
Cost: $20

Equipment

  • Food processor
  • Baking Tray
  • Foil

Ingredients

  • 500 g free range chicken wings
  • 1 tbsp sesame seeds
  • 1 tbsp sesame oil
  • 5 cloves of garlic peeled
  • 50 g fresh root ginger peeled and chopped
  • 2 tbsp coconut aminos
  • 2 anchovies optional

Instructions

  • Prepare the Marinade: In a food processor, mix together the garlic, ginger, coconut aminos and anchovies (if using) to form a paste. In a bowl, combine the paste with the sesame oil and sesame seeds. Pour the mixture over the chicken wings, ensuring they are well coated. Cover and leave to marinate overnight in the refrigerator.
  • Preheat the Oven: When ready to cook, preheat the oven to 180C / 350F / Gas mark 4.
  • Bake the Wings: Lay the marinated wings on a foil-covered baking tray. Bake in the preheated oven for 40 minutes, or until the wings are crisp and golden brown.
  • Serve and Enjoy: Serve the wings hot, accompanied by fresh vegetables or as a delightful snack.

These Ginger Sesame Chicken Wings are a perfect combination of fiery ginger and crispy sesame. Additionally, marinating overnight ensures the flavours penetrate deeply, making every bite incredibly tasty. Serve as a main dish or a snack, and watch them disappear quickly!

These wings also freeze well. If you’re planning ahead, you can double the batch, marinate them in freezer-safe bags, and defrost when needed. They're a great option to keep on hand for last-minute dinners or when friends drop by unannounced.

Why Ginger and Sesame Work So Well Together

Ginger adds a punchy, slightly spicy undertone that enhances the savoury profile of chicken. It’s also incredibly good for digestion and inflammation. Sesame, on the other hand, brings a deep, nutty flavour with a little crunch that balances out the heat beautifully. Together, they create an umami-rich experience that's hard to resist.

Serving Ideas

  • Pair with steamed Asian greens like bok choy or gai lan for a nutrient-rich dinner.
  • Serve over cauliflower rice with a drizzle of coconut aminos and a sprinkle of sesame seeds.
  • Make a quick Paleo slaw with shredded cabbage, carrot, and a ginger-lime dressing to add freshness.

Tips for Crispy Wings

If you want your wings extra crispy without deep-frying, place them on a wire rack over a baking tray so air can circulate underneath. You can also finish them under the grill (broiler) for a couple of minutes after baking to get the edges even crispier.

Adjusting the Heat

This recipe is gingery rather than chilli-hot, but if you’re a fan of spice, you can easily kick it up a notch. Try adding finely chopped red chilli, chilli flakes, or even a dash of hot sauce to the marinade. If you’re cooking for kids or those sensitive to spice, you can reduce the amount of fresh ginger slightly for a milder version.

Storage and Leftovers

Store any leftovers in an airtight container in the fridge and enjoy within 3 days. These wings are delicious cold as part of a lunchbox or picnic, or reheated in the oven to regain their crispness.

Ingredient Substitutions

  • Sesame oil: If unavailable, try macadamia oil or avocado oil for a similar nutty richness.
  • Fresh ginger: Ground ginger can be used in a pinch, but fresh will give the most robust flavour.
  • Tamari or coconut aminos: These are great soy-free alternatives that still add that essential umami depth.

Get Creative!

Feel free to get creative with your toppings. Try adding crushed almonds, sliced spring onions, or a squeeze of fresh lime before serving. You could even thread the wings onto skewers before cooking for a fun party appetiser.

Have you tried these Ginger Sesame Chicken Wings? If so, share your thoughts and any variations you made in the comments below. Furthermore, enjoy this fiery and crispy dish, and explore more of our Paleo recipes!

Ginger Sesame Chicken Wings paleo recipe dinner primal

13 Paleo Uses For Coconut Aminos

Long before I went Paleo, I used Soy Sauce in almost all of my cooking, thinking that not only did it taste good – but that I was adding a super health food to my diet. Now, I've replaced Soy Sauce with Coconut Aminos in all of my cooking.

Buy Coconut Aminos Soy

What’s So Wrong With Soy?

As I researched I formed the opinion that rather than being healthy, Soy is actually quite the opposite. As a legume, Soy contains Lectins, which turn your Leptin sensitivity haywire, confusing your hunger and energy signals. The high levels of Phytates in soy are also undesirable, since they bind to minerals, ensuring that they are unavailable for your body to absorb.

Soy has a high Goitrogen content. Goitrogen interfers with the Thyroid, so can lead to Hypothyroidism. My biggest concern with Soy however, is the plant estrogens it contains (isoflavones) – which have the effect of raising estrogen and decreasing testosterone. Think man boobs and all sorts of undesirable effects through unbalanced hormone levels.

Avoiding Soy…

Fortunately, it is easy to avoid Soy products. Firstly, I find that by using so many different ingredients in my cooking, it is so much tastier that I don’t need to add any extra flavour. Just by changing the herbs and spices I use, I can completely change the taste of a recipe anyway.

But – for those occasions when nothing else will do, I have found Coconut Aminos to be a great alternative to Soy.

What Is Coconut Aminos?

Coconut Aminos is essentially the sap of a coconut tree, or the juice from coconut blossoms. The tree is tapped to collect the aminos, which is then dried in the sun to evaporate, or can be fermented. The sap from the tapped tree will continue to produce sap for years to come.

The aminos is loaded with amino acids (apparently 14 times more than soy sauce) and packed with minerals and vitamins.

13 paleo uses for coconut aminos soy sauce alternative healthy primal diet

 

13 Things You Can Do With Coconut Aminos

  • Marinate a steak in coconut aminos, garlic, coconut oil, salt and pepper for a few hours before cooking
  • Make Paleo Sushi using nori wraps, cauliflower rice and fish, and serve with coconut aminos as a dipping sauce
  • Use for making beef jerky
  • Add to Paleo chilli for a deep flavour
  • In fact, try it in any tomato based dishes to cut the acidity of the tomatoes, make the dish a darker colour and replace the need to add salt
  • Marinate chicken in it before adding to a stir fry
  • Use in fermented foods like Kimchi
  • Perfect for Asian inspired dishes like Nasi Goreng
  • Use in soups and stews instead of adding salt
  • Add to the baking tray when roasting a chicken to brown the skin when basting the bird.
  • Mix coconut aminos, balsamic vinegar, mustard, olive oil and a squeeze of lemon to make a delicious salad dressing
  • Add to sweet potato chips with olive oil and coriander before baking in the oven.
  • Slice and de-seed and avocado, pierce with a fork, then pour on balsamic vinegar and allow to soak in. Then fill the hole up with coconut aminos and eat with a spoon.

Where Can You Get Coconut Aminos?

If you’ve not tried it before, you can often find Coconut Aminos at your local health food shop. Alternatively, a few places online stock it. I get mine from  iherb (who offer $10 discount for first time customers), as I order most of my herbs, spices and supplements from there in bulk.

What do you use Coconut Aminos for? Share your suggestions below.

Why Coconut Aminos Is a Must-Have in Your Paleo Pantry

If you’re following a Paleo lifestyle and avoiding soy, Coconut Aminos is one of the best pantry staples you can keep on hand. It has a rich, savoury flavour with just a hint of sweetness — making it the perfect soy sauce substitute without the unwanted effects of legumes or soy-based additives.

What makes Coconut Aminos Paleo-friendly is its natural composition: it’s made by fermenting or sun-drying the sap from coconut blossoms. There’s no gluten, soy, or artificial preservatives — and it’s typically lower in sodium than traditional soy sauce, making it a gentler option for those watching their salt intake.

It also delivers a decent amount of amino acids, which are the building blocks of protein, along with trace vitamins and minerals. While it’s not a nutritional powerhouse per se, it’s a flavour powerhouse — and that makes it incredibly useful for elevating otherwise plain meals.

Whether you're creating a stir-fry, seasoning roasted vegetables, or making a dipping sauce, Coconut Aminos brings depth and umami to your dishes. It’s especially good in Asian-inspired Paleo recipes, but also works in stews, marinades, and dressings.

For anyone easing into Paleo or missing that salty soy-style flavour, Coconut Aminos is an easy win. It helps you recreate favourite dishes without compromising your goals — and adds something new and exciting to your cooking.

Why Coconut Aminos Belong in Every Paleo Pantry

If you’re following a Paleo lifestyle in Australia, Coconut Aminos is one of those go-to staples that deserves a permanent place in your pantry. It offers the salty, umami depth of soy sauce — without the soy, gluten, or additives. Whether you’re making a stir-fry, marinating meat, or just drizzling over eggs or roasted veggies, it’s a game changer for flavour.

Unlike soy sauce, Coconut Aminos won’t interfere with hormone balance, thyroid health, or mineral absorption — all common concerns when trying to stay aligned with Paleo principles. It’s naturally fermented, packed with amino acids, and has a slightly sweet, mild taste that works well in almost any savoury dish.

Best of all, it's now widely available in Australia at health food stores and online. If you haven’t tried it yet, grab a bottle and experiment — you might be surprised how quickly it replaces soy in your cooking.

Got a favourite way to use Coconut Aminos? Share your recipes or tips in the comments!

Paleo Iodine Wraps

Since my new supply of himalayan salt arrived with a big warning on the outside “this does not contain iodine”, I've been craving salty foods.  I'm sure this is psychosomatic, but it has lead to quite a lot of reading about iodine deficiency in the last week.

Himalayan Salt, Iodine, and Paleo – Understanding Iodine Wraps

It does appear to be quite possible to become deficient in iodine when eliminating regular iodised salt and conventionally raised animal products.  Apparently they started adding iodine to salt many years ago – and to animal feed, as many people were deficient in the mineral.  Iodine plays a crucial role in thyroid function and is an essential mineral.  I had quite extensive blood work a couple of months ago but for some reason, despite my thyroid function being tested, iodine levels were not part of the tests.  I will get my levels checked out, but in the meantime, I need to make sure I get enough iodine, be it from my diet, or supplements.  Kelp Supplements seem to be quite popular, so perhaps they will be a good choice?

Wild caught fish is a good source of iodine, but I don't incorporate this in my diet regularly – this is probably something I need to change.  Seaweed is supposed to be an excellent source of iodine, so to that end, I created “Paleo Iodine Wraps” for dinner this evening, using Nori sheets.

The wraps were going to contain beef, but I actually found some fresh turkey today – and it was on sale, so I had to buy it (I've got no idea why it's so hard to find turkey in Australia – it's got such a fantastic nutritional profile!).  As you might have noticed I'm quite keen on putting fruit in with savoury dishes, so thought I'd experiment with some apricot to go with the turkey and seaweed flavours.  I'm really enjoying coconut aminos at the moment, so I used it to marinate the turkey and beef in.

Ingredients for Paleo Iodine Wraps

Ingredients

  • Fresh Turkey
  • Thinly Sliced Beef
  • Onion
  • Capsicum (bell pepper)
  • Zucchini
  • Mushrooms
  • Tomato
  • Lettuce
  • Avocado
  • Nori Sheets
  • Coconut Oil
  • Coconut Aminos
  • Coriander (Cilanto)
  • Himalayan Sea Salt
 

Method

I cut the turkey and beef into thin strips and let them marinate in the coconut aminos for a few minutes, whilst I prepared the rest of the ingredients.

I cut the onion, capsicum, zucchini, mushrooms and apricots into strips and then stir fried the meat in the coconut aminos and a spoonful of coconut oil.

Once the meat browned off I set it aside, and stir fried the vegetables and apricots in the same oil.  I added the salt and some coriander to this and kept the vegetables on the heat for a few minutes.

Whilst the vegetables finished cooking, I cut the lettuce, tomatoes and avocados into strips, since these did not require cooking.

Making Paleo Iodine Wraps

When the vegetables were ready, I assembled all of the ingredients on one edge of the nori sheets, and rolled them until they resembled (paleo!) sushi rolls.

I was pleased with this impromptu dinner and will add it to my list of good foods to make for on the go!  I think these would store fine in the fridge overnight, so would be another good option for work lunches – or even as a grab and go breakfast.  I really liked the contrast of the seaweed taste with the sweetness of the apricot.  I think next time I'll use fish instead of turkey and beef to full embrace a sea theme for this dish – and to get in a bit more iodine!

Paleo Iodine Wraps

I've not checked yet, but hopefully if I incorporate Nori a few times a week, I won't have to worry about iodine deficiency.

I'd be very interested to hear your thoughts on Iodine intake and deficiency, is this something you actively address in your diet?

Paleo Iodine Wraps with Nori

Another key benefit of zinc that deserves attention is its essential role in wound healing and tissue repair. This is especially important for anyone engaged in physical activity or recovering from illness or injury. Zinc supports collagen synthesis and inflammatory response modulation, both crucial elements in the healing process. People following a Paleo lifestyle who include zinc-rich foods regularly may notice faster recovery times from minor cuts, bruises, or more intense muscular strains.

It's also worth exploring zinc’s influence on hormonal balance. Zinc plays a part in testosterone production, which is not only important for men’s health but also for muscle development, metabolism, and overall energy in both men and women. Some studies have linked zinc deficiency with reduced testosterone levels, and restoring adequate intake can lead to noticeable improvements in vitality, stamina, and strength. This is especially relevant for those following a fitness-focused Paleo regime.

In the context of mental health and cognition, zinc contributes to neuroplasticity and brain function. Low levels of zinc have been associated with mood disorders such as depression and anxiety. Zinc helps regulate neurotransmitters like serotonin and dopamine, which influence mood, memory, and focus. For those who often experience mental fog or lack of motivation, ensuring proper zinc intake through Paleo-friendly whole foods might yield surprising cognitive benefits.

Pregnant and breastfeeding women have higher zinc requirements, as it plays a vital role in fetal development and immune support for both mother and baby. Including zinc-rich foods such as grass-fed beef, lamb, oysters, and eggs can help meet these increased nutritional demands without relying on supplements. As always, it's best to consult with a healthcare professional for personalised guidance, especially during pregnancy.

Bioavailability is another essential factor to consider. As mentioned, the Paleo diet avoids grains and legumes, which contain phytic acid – a compound that binds to minerals like zinc and inhibits absorption. This makes Paleo naturally more supportive of zinc uptake. Additionally, preparing vegetables properly (e.g., soaking, fermenting, or sprouting) can further reduce antinutrients and enhance overall mineral absorption.

When looking to boost your zinc intake, here are some of the top Paleo-approved sources to incorporate regularly:

  • Oysters: Among the richest sources of zinc available. A single serving can offer over 300% of the daily recommended intake.
  • Grass-fed beef: A practical and widely available source, with excellent zinc content in cuts like chuck and sirloin.
  • Lamb: Another red meat option that provides a healthy dose of zinc along with iron and B vitamins.
  • Chicken thighs and drumsticks: Dark meat tends to have higher zinc levels than breast meat, making it a solid choice.
  • Pumpkin seeds: Great as a snack or salad topper; just a small handful contributes a significant amount of zinc.
  • Cashews: While slightly lower in zinc than pumpkin seeds, they still provide a helpful contribution and are a great Paleo-friendly snack.
  • Egg yolks: Not only a good source of zinc but also rich in choline and other vital nutrients.
  • Sardines: These small oily fish offer zinc, calcium, and omega-3s, making them an all-round powerhouse food.

Understanding Iodine Deficiency on a Paleo Diet

When transitioning to a whole foods lifestyle like Paleo, it's easy to unknowingly eliminate key nutrients — and iodine is a prime example. Since iodised salt and processed foods are no longer part of the menu, many people find themselves at risk of iodine deficiency without realising it. And because iodine is not often discussed in mainstream nutrition circles, it can easily fall through the cracks.

Iodine is essential for thyroid hormone production, which regulates metabolism, energy levels, and temperature control. A deficiency can lead to fatigue, brain fog, weight gain, dry skin, and in more serious cases, goitre or hypothyroidism. This makes it critical for those following a Paleo lifestyle to identify rich sources of iodine that fit within the framework of ancestral eating.

How Common Is Iodine Deficiency?

Despite public health measures like iodised salt, iodine deficiency is still surprisingly common — especially in Australia and New Zealand, where the soil is naturally low in iodine. In fact, studies have shown that women of reproductive age, pregnant women, and those avoiding processed foods are at greatest risk. If you're eating clean, avoiding bread, dairy, and table salt, you're likely in this at-risk category.

Natural Iodine Sources for Paleo Eaters

Here are some iodine-rich whole food options that align with a Paleo approach:

  • Seaweed: Nori, wakame, and kelp are top sources of dietary iodine. Just a few sheets a week can make a difference.
  • Wild-caught fish: Sardines, cod, and haddock contain varying levels of iodine and provide quality protein and omega-3s.
  • Shellfish: Prawns, oysters, and mussels are excellent mineral-rich seafood options.
  • Pasture-raised eggs: While not extremely high in iodine, they contribute to overall intake when consumed regularly.
  • Cranberries and strawberries: These fruits contain small amounts of iodine and can offer a sweet boost.

If you're not a fan of seafood, or it's difficult to source high-quality options where you live, consider supplementing with kelp tablets or liquid iodine drops. As always, speak to a healthcare practitioner before adding any new supplement to your routine.

Balancing Iodine Intake

More is not always better when it comes to iodine. Excessive intake can cause its own thyroid issues, particularly for those with autoimmune thyroid conditions like Hashimoto’s. The goal is to consume sufficient iodine regularly from natural sources — not to overdose with supplements. In Australia, the recommended dietary intake (RDI) for adults is 150 micrograms per day, increasing to 220–270 micrograms for pregnant or breastfeeding women.

Signs You Might Be Iodine Deficient

If you've eliminated processed food and conventional dairy, and you’re not consuming seafood or seaweed regularly, watch for these signs:

  • Fatigue and low energy
  • Difficulty losing weight
  • Cold sensitivity
  • Dry skin and thinning hair
  • Brain fog and memory issues
  • Enlarged thyroid (goitre)

Blood tests for thyroid function don’t always indicate iodine deficiency. If you suspect an issue, ask your GP to test your urinary iodine levels or refer you to an integrative practitioner familiar with nutritional deficiency testing.

Why Paleo Eaters Should Care About Iodine

The Paleo diet offers many benefits — nutrient density, satiety, stable energy — but it also eliminates a lot of fortified and processed foods that people unknowingly rely on for micronutrients. Being intentional about iodine (as well as magnesium, selenium, and vitamin D) is key to avoiding nutritional gaps.

Unlike fortified cereals or iodised table salt, Paleo-friendly iodine sources come with additional benefits — omega-3s, antioxidants, and anti-inflammatory compounds. When you build your meals with iodine in mind, you're also investing in overall wellbeing.

Incorporating Iodine-Rich Meals into Your Routine

Looking to get more iodine in your weekly meals? Try these ideas:

  • Make nori wraps like the ones above — they’re versatile and portable.
  • Add wakame to brothy soups, bone broth, or Asian-style salads.
  • Use dulse flakes as a seasoning — they’re salty, umami-rich, and can be sprinkled on eggs or vegetables.
  • Include seafood twice a week — even tinned sardines or salmon in olive oil are great options.

Your Iodine Action Plan

To ensure you're covering your iodine needs while eating Paleo, follow this simple checklist:

  1. Review your current iodine intake — are you regularly eating seafood or seaweed?
  2. Get tested if you're unsure about your iodine status.
  3. Start incorporating seaweed into snacks, meals, or homemade condiments.
  4. Explore soy sauce alternatives like coconut aminos that pair well with iodine-rich recipes.
  5. Track how you feel — improved energy and mood are great signs you're on the right track.

Let’s Talk About It

Have you ever tested your iodine levels? Do you include seaweed or seafood regularly in your Paleo meals? I’d love to hear how you make sure you’re getting enough iodine. Share your favourite iodine-rich Paleo recipes in the comments!

Remember: small tweaks like these can help you stay vibrant, balanced, and truly nourished on your Paleo journey.

What Are Coconut Aminos?

When adopting a Paleo diet, soy sauce is most definitely not on the menu, but perhaps you’re looking for an occasional substitution?

Coconut Aminos, the perfect substitute for soy sauce?
Coconut Aminos, the perfect substitute for Soy Sauce?

Coconut Aminos might be just the substitute you’re looking for.  Is less salty than Tamari, but can be used exactly as you would use Soy Sauce, for marinades, dressings sauces and stir-fries – almost anywhere in fact.

Coconut Aminos has got a great amino acid content, considerably higher than that of soy sauces.  The aminos is made from the raw sap of the coconut tree, naturally aged and is blended with sun-dried sea salt.  For occasional use in a recipe calling for soy sauce, this seems like a great alternative.


Buy Coconut Aminos – Paleo-friendly soy sauce substitute

Unfortunately none of the Health food shops I regularly visit in Sydney stock Coconut Aminos.  I’ll be checking out the Brisbane stores  at the weekend, perhaps I’ll have more luck in Queensland.  I've found a couple of online retailers who deliver Coconut Aminos to Australia and New Zealand: – Iherb sell Coconut Aminos for $6 USD, with approx $4 USD shipping to Australia.  Use the code DUV741  for $5 off your first order, making the Aminos very reasonable indeed!  The other supplier, Reflections Health, sells their Aminos at $25, with $13 shipping.

Make sure you’re buying “Coconut Aminos”; remember “Liquid Aminos” will be derived from soy beans.

Why Coconut Aminos Are a Staple in the Paleo Pantry

If you're following a Paleo lifestyle, one of the first ingredients you likely ditched was soy sauce—along with its high sodium levels, gluten content, and tendency to be genetically modified. Enter coconut aminos: a naturally fermented, soy-free seasoning made from the sap of coconut blossoms and blended with mineral-rich sea salt. For many Australians embracing Paleo, coconut aminos offer the rich umami flavour of soy sauce, without any of the compromise.

Paleo-Approved and Gluten-Free

Unlike tamari or traditional soy sauce, coconut aminos are 100% gluten-free and contain no wheat, soy, or artificial preservatives. That makes them ideal not just for those on a strict Paleo or primal diet, but also for anyone with gluten sensitivity or coeliac disease. The slightly sweet and savoury flavour also makes them a hit with kids and fussy eaters alike.

How to Use Coconut Aminos in Everyday Cooking

One of the best things about coconut aminos is how versatile they are. Whether you're whipping up a quick stir-fry, marinating chicken wings, drizzling over roasted veggies, or adding depth to your salad dressings, coconut aminos can do it all. Here are a few ideas to get you started:

  • Use as a 1:1 replacement in any recipe that calls for soy sauce
  • Mix with garlic, ginger, and sesame oil for a quick Paleo dipping sauce
  • Add to bone broth or ramen for an extra umami kick
  • Splash into your scrambled eggs or frittata for extra depth

Where to Buy Coconut Aminos in Australia

Although coconut aminos are becoming more popular, they can still be tricky to find in-store. Fortunately, many health food retailers now offer online shipping across Australia. Iherb remains one of the most affordable and reliable options, but you might also find coconut aminos through specialty grocers or Paleo-specific online stores.

A Smarter Choice for Clean Eating

With no soy, no gluten, and no additives, coconut aminos have earned their place in the kitchens of health-conscious Aussies. If you’re transitioning to a clean-eating lifestyle, avoiding inflammatory ingredients, or just want a healthier alternative to soy sauce, coconut aminos are a simple swap that delivers on flavour and function.

Have you made the switch? I’d love to hear your go-to recipes using coconut aminos—share them in the comments below!

Coconut Aminos – a Paleo diet alternative to soy sauce
Coconut Aminos – a Paleo-friendly alternative to soy sauce