How to poach chicken NWL style [LOW FODMAP]

I first really started cooking for myself my senior year in college. I was finishing school in the middle of Indiana — officially had three different food allergies (dairy, gluten, and corn) — and officially could not eat anything in the midwest. It was also the first time I found myself alone with my own apartment and my very own kitchen. It took me a few months to get the hang of touching raw meat // feeling comfy cooking it. And I know I’m not alone there. Though I’ve never been a vegan // vegetarian something about looking at raw meat and then having to eat it didn’t sit well with me. I found the easiest thing to do was buy skinless, boneless chicken breasts (less gross for me at the time), stick them in a pot with water, and poach them. Since then, my technique has changed a bit — let’s be real, I’ve unleveled it. I also tend to stick to dark meat nowadays. I find my tummy tolerates it a bit better, though I will still eat the white stuff from time to time.

If you’ve never poached chicken before, don’t be turned off by the sound of it. I realize it sounds intimidating compared to roasting // baking // sautéing, but I guarantee it’s the easiest thing ever. Way easier than poaching the perfect egg. So shall we get started? The best thing about this recipe is you can drop the spices all together and make a plain protein topper that you can dress up with sauce post cooking, or spice it up with all your favorite spices and have an easy protein snack on hand.

Let’s get to it!

Ingredients // Pantry items:

  • 1 lb skinless boneless chicken (breasts or thighs, doesn’t matter)

  • Salt and pepper

  • Spices of choice (I like a turmeric or cumin blend)

  • H2O

  • Sauce pan


  • If you’re seasoning the chicken - season with salt, pepper, and spices of choice. If you want to taste the spice in the end product - go heavy handed here and almost turn it into a rub - I massage // pat it in with the back of a spoon post sprinkle so I don’t have to get my hands dirty.

  • Transfer chicken from plate to sauce pan (or just season in sauce pan to save some dishes) and add water until chicken is fully immersed

  • Bring chicken and water to a boil on high, then cover, reduce heat to low and simmer for 17 mins

  • Voila! It’s finished. Final product will be tender easy to shred chicken pieces

Enjoy and happy poaching!