Easy Poached Chicken Nourish Bowl

gluten free nourish bowl

If this bowl doesn’t scream goodness I don’t know what will!

·       Gluten free

·       Dairy free

·       Suits a moderately low carb lifestyle

You’ll feel so good for filing your body with all of these veggies. Remember, eating at least 5 serves of vegetables per day is one of the best things that you can do for your health. It is the number 1 most important thing that we can all do, irrespective of whether you follow a low carb, vegan, vegetarian, paleo or keto diet. What these diets ALL have in common (if done correctly) is a large amount of vegetables.

Consuming green vegetables are one of the best things you can do for your waistline and overall health. They’re super low in calories and carbs, meaning you can eat a mound of them and they’re absolutely jam packed with fibre, antioxidants and cancer fighting compounds. Not to mention, they feed the beneficial bacteria in your gut to keep them alive, healthy, and thriving! We all know how important gut health is. To feed different species of the good guys and help them thrive, it’s important to eat many different varieties and colours too.

So, here’s the recipe!

Easy Poached Chicken Nourish Bowl

Serves: 2

Time: 40 mins


  • 300 g chicken tenderloins

  • 2 cloves garlic

  • 1 tsp salt

  • 1 tsp pepper

  • 1 carrot, chopped into 1 inch pieces

  • 2 tbsp rosemary

  • 1/4 butternut pumpkin

  • 10 Brussel sprouts

  • 1 tbsp olive or coconut oil or spray!

  • 400 g frozen spinach

  • 2 heaped tbsp Undivided Food Co mayonnaise or alternative! (SEE NOTES BELOW)


  1.  Preheat oven to 180 degrees C.

  2. Slice pumpkin into wedges that are approx 1 cm thick and Brussel sprouts in halves. Throw in any

    other non-starchy, low carb veggies you have if they're on hand (I have a little broccoli in this bowl!)

  3. Place veggies on a large baking tray, then spray generously with coconut or olive oil and sprinkle

    with salt. You can also add any other herbs here if desired and/or some cloves of garlic! Then, place in

    oven and cook for approximately 30-40 minutes, checking at around 30 minutes and flipping, to then

    cook for a further while until they crisp up!

  4. Meanwhile, place chicken, carrots, garlic, salt, pepper and rosemary and 3 cups of water in a

    medium pot over medium heat. Let it come to a low simmer. Once liquid begins to simmer, reduce

    heat to low and cook until juices run clear when thickest part of chicken is pierced, usually about 10


  5. Transfer chicken and garlic to a cutting board and let cool slightly, then slice! Smash garlic using

    the side of a chef’s knife and stir back into poaching liquid. Save this for something else - you can

    freeze it in a zip lock bag and add it to a soup, casserole or anything you can think of.

  6. Defrost spinach in microwave for 3-4 minutes, until it's totally thawed out and hot.

  7. Assemble each element in a bowl, then top with a squeeze of lemon and a tablespoon of

    mayonnaise or alternative (see note below)!


Don’t have the Undivided Food Co mayonnaise? Try making a homemade mayonnaise recipe like this one !


Search for another mayonnaise with a similar ingredients list (no sugar and one made with olive oil).


Don’t like mayonnaise or can’t eat eggs? Swap it to (per bowl):

  • 1 tbsp tahini

  • An extra 1 tbsp olive oil

  • 1/2 small avocado

  • 1 tbsp hemp seeds

  • or 12 chopped almonds

Swap chicken to lightly grilled organic tofu or 2 boiled eggs if preferred. 

Macronutrient Breakdown:

Calories: 450 kcal

Protein: 42 g

Fat: 24 g

Net carbs: 21 g

I hope you like it! Please comment with your thoughts and always send me photos on instagram! I love it so much.

Want more simple, tasty, gluten free, low carb gut loving meals sorted into a clear, set out meal plan for 3 weeks? Be sure to check out my latest slim down eBook if you haven’t already - My 3 Week Body Reset Plan

Bec xx