Okay so you’ve heard about this whole “paleo” thing and now you’re wondering what the heck “paleo chicken” actually is. Is it some special breed of ancient dinosaur-bird? A fancy new organic certification? Or just another trendy food label to make us spend more at Whole Foods?
Don’t worry – I’ve got you covered! As someone who’s been experimenting with paleo cooking for years (and yes made plenty of embarassing kitchen mistakes along the way), I’m gonna break down everything you need to know about paleo chicken in simple straightforward terms.
What Exactly IS Paleo Chicken?
Let’s start with the basics. Paleo chicken isn’t actually a special type of chicken – it’s regular chicken prepared and consumed in a way that aligns with the principles of the Paleolithic diet.
In other words, paleo chicken refers to:
- Chicken that’s ideally free-range and organic
- Prepared without grains, legumes, refined sugars, or heavily processed oils
- Cooked using methods that mimic how our ancestors might have prepared food
- Seasoned with natural ingredients rather than artificial flavors or preservatives
The idea behind paleo eating is returning to the foods that humans evolved to eat before agriculture came along about 10,000 years ago. According to paleo believers, our bodies are still genetically better suited to eating like our caveman ancestors did.
Understanding the Paleo Diet (And Where Chicken Fits In)
The Paleo diet is sometimes called the Caveman Diet, Ancestral Diet, or Stone Age Diet It’s based on what our hunter-gatherer ancestors supposedly ate during the Paleolithic era, which ended about 10,000 years ago when agriculture began
The diet generally includes:
- Meat (including poultry like chicken!)
- Fish
- Fruits
- Vegetables
- Nuts
- Seeds
And it typically excludes:
- Grains (bye-bye, bread )
- Legumes (including beans, peanuts, and soy)
- Dairy products
- Processed foods
- Refined sugars
- Unhealthy oils
Chicken fits perfectly into this framework because it’s a lean protein source. But – and this is important – not all chicken is created equal in the paleo world!
How to Make Your Chicken Truly Paleo-Friendly
Simply eating chicken isn’t enough to call it “paleo chicken.” Here’s what really matters:
Choosing the Right Chicken
Source Matters: Whenever possible, go for free-range, pasture-raised, and organic chicken. These birds typically:
- Have a healthier diet themselves
- Contain higher levels of beneficial nutrients
- Have fewer harmful toxins
- Represent a more ethical and sustainable choice
Avoid Processed Chicken: Stay away from pre-breaded chicken, chicken nuggets, or anything containing added sugars, artificial flavors, or other processed ingredients. That frozen chicken cordon bleu might be delicious, but it’s definitely not paleo!
Paleo-Friendly Cooking Methods
There are tons of delicious ways to prepare paleo chicken:
- Grilling: Imparts a lovely smoky flavor without requiring added fats
- Baking: Lets you control the ingredients and avoid excessive oil
- Roasting: Perfect for a whole chicken (and hello, leftovers!)
- Pan-Searing: Can be done with healthy fats like avocado oil or coconut oil
- Slow Cooking: Creates tender, flavorful chicken – great for meal prep!
- Air Frying: While not exactly “caveman authentic,” it’s a quick and convenient option that requires minimal oil
Flavoring Your Paleo Chicken
Just because you’re eating like a caveman doesn’t mean your food has to be bland! Try:
- Herbs and Spices: Rosemary, thyme, garlic, onion, paprika, turmeric, and cayenne pepper are all great options
- Lemon and Citrus: Brightens up chicken dishes and provides a tangy flavor
- Vinegar: Balsamic vinegar, apple cider vinegar, and other vinegars add acidity and complexity
- Healthy Fats: Use avocado oil, coconut oil, or olive oil for cooking and seasoning
Paleo-Friendly Accompaniments
What you serve alongside your chicken is just as important as the chicken itself. Some great options include:
- Roasted Vegetables: Broccoli, cauliflower, sweet potatoes, carrots, and Brussels sprouts
- Fresh Salads: Leafy greens with avocado, nuts, and a paleo-friendly dressing
- Cauliflower Rice: A popular grain-free alternative to regular rice
- Sweet Potato Fries: A healthier alternative to regular fries (but bake or air-fry them!)
My Favorite Paleo Chicken Recipes
I’ve experimented with TONS of paleo chicken recipes over the years, and these are some absolute winners that even my non-paleo friends request:
1. Easy One-Pan Lemon Herb Chicken
This is my go-to weeknight dinner when I’m tired and just can’t even. It’s super simple:
- Place chicken thighs in a baking dish
- Drizzle with olive oil
- Season with lemon juice, minced garlic, rosemary, thyme, salt and pepper
- Surround with veggies of choice (I love Brussels sprouts and sweet potatoes)
- Bake at 400°F for about 35-40 minutes
2. Slow Cooker Chicken Shawarma
This is seriously addictive! Just dump chicken thighs, olive oil, lemon juice, and shawarma spices (cumin, coriander, paprika, turmeric) in your slow cooker and let it work its magic for 6-8 hours. Serve with cauliflower rice and a fresh cucumber salad!
3. Buffalo Chicken Meatballs
These are perfect for game day or when you’re craving that wing flavor without the mess:
- Mix ground chicken with almond flour, egg, minced garlic, and spices
- Form into balls and bake at 400°F for about 20 minutes
- Toss in a mixture of hot sauce and melted ghee
- Serve with celery sticks and a paleo-friendly ranch dip
Common Questions About Paleo Chicken
Is all chicken Paleo-friendly?
Not necessarily! The way chicken is raised, processed, and prepared dramatically affects its paleo suitability. Processed chicken products like nuggets, pre-breaded chicken, and those containing added sugars or unhealthy oils are generally not considered paleo.
Can I eat fried chicken on the Paleo diet?
Traditional fried chicken is a no-go because it’s typically breaded with flour (grain) and fried in unhealthy oils. BUT – you can make a paleo-friendly version using almond flour or coconut flour as a breading alternative and frying in avocado oil or coconut oil. It’s not quite KFC, but it’ll satisfy that craving!
What kind of oil should I use for cooking paleo chicken?
Stick with avocado oil, coconut oil, olive oil, or macadamia nut oil. These are considered healthy fats that align with paleo principles. Avoid vegetable oils like canola, soybean, and corn oil.
Is rotisserie chicken from the store Paleo?
It depends! Plain rotisserie chicken without added sugars, MSG, or unhealthy oils can be a convenient paleo option. Always check the ingredients to be sure – some store-bought rotisserie chickens contain non-paleo ingredients.
Can I use soy sauce in my paleo chicken recipes?
Nope – soy sauce contains soybeans (a legume) and is typically highly processed. But don’t worry! Coconut aminos makes a great substitute with a similar umami flavor profile.
Are chicken eggs Paleo?
Yes! Chicken eggs are a paleo staple. They’re packed with protein and healthy fats. Free-range or pasture-raised eggs are your best bet for optimal nutrition.
Why Paleo Chicken is Worth the Effort
I’m not gonna lie – being strict paleo takes some work. But focusing on quality, paleo-friendly chicken has some serious benefits:
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Better Nutrition: Free-range, pasture-raised chicken typically contains more omega-3 fatty acids and less unhealthy fat than conventional chicken.
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Fewer Additives: By avoiding processed chicken products, you skip the preservatives, artificial flavors, and hidden sugars.
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More Satisfying: High-quality protein combined with healthy fats and nutrient-dense veggies creates meals that keep you fuller longer.
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Better Digestion: Many people report improved digestion when avoiding grains, legumes, and processed foods that can cause inflammation.
Wrapping It Up
So there ya have it! Paleo chicken isn’t some special prehistoric bird – it’s regular chicken prepared in accordance with paleo diet principles. By focusing on quality meat, natural seasonings, healthy cooking methods, and paleo-friendly side dishes, you can create delicious meals that would make your caveman ancestors proud.
Whether you’re fully committed to the paleo lifestyle or just looking to add some healthier meals to your repertoire, paleo chicken recipes are a great place to start. They’re simple, versatile, and satisfying – even for those picky eaters in your life!
What’s your favorite way to prepare paleo chicken? Drop me a comment below – I’m always looking for new recipe inspiration!
How To Make Paleo Chinese Lemon Chicken
- Place the chicken pieces in a bowl and toss them with coconut aminos, sherry, and 2 tablespoons of arrowroot powder. Set aside.
- In a skillet whisk together the honey, lemon juice, grated ginger, water, arrowroot powder, and a pinch of salt. Set the skillet over medium heat and bring to a simmer. Once the mixture has slightly thickened and is bubbly, remove the pan from heat to cool.
- Set a large skillet over medium heat and add enough oil to coat the bottom of the pan 1/2 inch deep. In a small bowl, mix the remaining arrowroot powder (approximately 1/3 cup) with the coconut flour, salt and ground pepper.
Pro Tip: Place a paper towel lined plate close to the skillet for the fried chicken. This will help absorb some of the excess oil to cut down on calories while keeping the chicken crispy.
- Once the oil is hot, dredge the chicken pieces in the flour mixture and shake off the excess. Carefully lower half the chicken pieces into the skillet. Fry for 1-2 minutes until golden brown. Then flip each strip with long tongs and fry another 1-2 minutes. Move the chicken to the plate to drain. Repeat with the remaining chicken.
Get the Complete (Printable!) Paleo Lemon Chicken Recipe Below. Enjoy!
When ready to serve, place the hot chicken on a platter and drizzle the warm lemon glaze over the top. Enjoy immediately!
Our Chinese Lemon Chicken Recipe pairs well with paleo fried rice and mango napa cabbage salad for a big, protein-rich meal that is easy on the waistline, yet feels like a splurge!
Or you could keep it simple and just pair with white or brown rice (which is still gluten-free.) The lemon glaze is amazing with rice and brings so much flavor to it. Try our fabulous low carb cauliflower rice for an even healthier meal!
Sure! You can swap breasts with chicken thighs for a slightly fattier dish.
This paleo chicken tastes best freshly fried, but leftovers are still super yummy! Transfer the chicken to an airtight container and keep it in the fridge for up to 3-4 days. I suggest reheating the fried chicken in an air fryer or oven to get it nice and crispy again.
Why We Love This Lighter Lemon Chicken Recipe
This time of year, when I’m trying to reset my eating habits, it can be so hard to stay on track. Trigger foods seem to pop up everywhere I look. There are few things in life that make me as excited as crunchy and juicy fried chicken… Very few things.
Thankfully, there is no need to deny myself all of that goodness when we can simply swap some ingredients and make a “healthier fried chicken” at home! Today’s recipe is a cleaned-up paleo Lemon Chicken recipe, featuring crispy fried chicken pieces drizzled in a sweet, tangy lemon sauce inspired by your favorite Chinese-American restaurant.
Let’s be clear, this paleo lemon chicken recipe is stillfried chicken that’s fried in oil. However, the oils and all other ingredients incorporated are easier for your body to digest than the classic ingredients.
But I’ve substituted all the not-so-healthy ingredients for cleaner items such as honey and coconut flour, so they easily fit into a gluten-free and paleo diet. Perfect for an occasional not-quite-so-good-for-you meal that satisfies that fried food craving!
- Boneless Skinless Chicken Breast – You can use another cut of chicken. However, chicken breast is the easiest to prepare and you don’t have to worry about bones.
- Coconut Aminos – A salty sauce with a buttery finish. This is used to replace soy sauce.
- Dry Sherry – You can make this without sherry but it will take away from the flavor of the dish. Just add an equal portion of chicken broth.
- Arrow Root Powder – This is used for thickening and can be replaced with cornstarch (equal parts) for a non-paleo version.
- Coconut Flour – Naturally gluten-free flour!
- Honey – Unprocessed natural sugar.
- Fresh Lemon Juice – This is to add the lemon flavor to the glaze.
- Fresh Grated Ginger – For a little bit of bite.
- Sea Salt and Black Pepper – To taste!
- Oil – This is for frying… Choose your preferred oil like coconut, almond, or avocado oil.
In the recipe card below I also mentioned what I substituted each ingredient for so that if you’re feeling like a rebel this January, you can make the traditional less-healthy version as well.
Whatever makes you happy. *wink*
