How To Poach Chicken For Chicken Salad and Keto Meal Prep

How to Poach Chicken for Chicken Salad

Poached chicken produces beautiful juicy white chicken perfect for chicken salads and Keto meal prep. Learning how to poach chicken is easy and the results are amazing.
Course Dinner
Cuisine American
Keyword how-to
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 6
Calories 100kcal


  • 4 medium boneless skinless chicken breasts (about 1 1/2 pounds)
  • 1 half lemon, sliced
  • 1/4 small onion, peeled
  • 1 large garlic clove, crushed
  • 1 bay leaf
  • 8-10 whole black peppercorns
  • 1 handful fresh parsley
  • 1 1/4 tsp salt
  • water to cover the chicken by 1 inch


  • Let the chicken come to room temperature for 30 minutes and gently pound to even out the thickness a bit. Meanwhile, gather the ingredients for the poaching liquid. Slice the lemons, cut the onion and crush the garlic.
  • Add a few cups of water to a large pot and stir in the salt. Add the chicken to the pot in a single layer. Add the rest of the ingredients finishing with more water to cover the chicken by 1 inch.
  • Place the pot over medium heat and let the contents come to a simmer. Periodically, give the pan a gentle shake to help distribute the heat evenly. Lower the heat to low and let gently and slowly simmer for 8-10 minutes until the internal temperature of the chicken reaches 170 degrees F. Another way to check if the chicken is done is to pierce the chicken with a knife or a fork and check that the juices run clear - not pink.
  • Remove the chicken from the poaching liquid and let cool completely before storing in the refrigerator or using in chicken salad. (My chicken was still warm when I took photographs and it cut a little raggedly. Chilling the chicken before dicing yields the best result.)


Nutrition Facts
How to Poach Chicken for Chicken Salad
Amount Per Serving
Calories 100 Calories from Fat 18
% Daily Value*
Fat 2g3%
Protein 20g40%
* Percent Daily Values are based on a 2000 calorie diet.


Calories: 100kcal | Protein: 20g | Fat: 2g