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If you’re just starting on Ozempic, Wegovy, or Zepbound, finding meals that are high in protein, easy on digestion, and still delicious can be a challenge.
That’s where this Poached Chicken with Mashed Cauliflower comes in. It’s gentle, light, and nourishing, perfect for days when your stomach isn’t quite ready for rich, heavy meals.
Poached chicken might not sound glamorous, but trust me—when cooked right, it’s juicy, tender, and packed with flavor. And paired with a creamy, buttery mashed cauliflower that’s just as satisfying as mashed potatoes? You’ve got a meal that feels comforting without weighing you down.
Why You’ll Love This Poached Chicken with Mashed Cauliflower Recipe
- Gentle on digestion – Poaching makes the chicken easy to chew and absorb, and cauliflower is a great alternative to starchy potatoes.
- High in protein, low in carbs – A lean, nutrient-dense meal with everything you need and nothing you don’t.
- Mild and soothing – Simple flavors that are easy on the stomach but still satisfying.
- Meal prep friendly – Make extra chicken and cauliflower for easy reheating throughout the week.
- Customizable – You can add herbs, mild seasoning, or even a little cheese to switch things up.
Why It’s Great for GLP-1 Users
- High in protein (over 40g per serving) – Supports muscle retention and helps with satiety.
- Low-carb and fiber-rich – Cauliflower is much easier to digest than fibrous vegetables like broccoli or kale.
- Easy to portion – The mild flavors and soft texture make it great for adjusting portion sizes based on appetite.
- Won’t trigger acid reflux – No heavy spices or acidic ingredients to cause discomfort.
Ingredients
- 2 boneless, skinless chicken breasts
- 4 cups water or low-sodium chicken broth
- 2 cloves garlic (smashed)
- 1 bay leaf (optional)
- ½ tsp salt
- ½ tsp black pepper
For the Mashed Cauliflower:
- 1 medium head of cauliflower, cut into florets
- 1 tbsp unsalted butter (or dairy-free alternative)
- ¼ cup unsweetened almond milk (or any milk alternative)
- ½ tsp salt
- ¼ tsp garlic powder (optional)
Instructions
Fill a medium pot with water or low-sodium chicken broth and bring to a gentle simmer (not a rolling boil). Add the garlic cloves, bay leaf, salt, and black pepper to infuse the poaching liquid with flavor.
Carefully add the chicken breasts to the pot. Cover and let them simmer gently for 12-15 minutes, or until the internal temperature reaches 165°F (75°C). Remove the chicken and let it rest for a few minutes before slicing.
Meanwhile, steam or boil the cauliflower florets until very soft, about 8-10 minutes. Drain well to remove excess water.
In a blender or food processor, combine the cooked cauliflower, butter, almond milk, salt, and garlic powder. Blend until smooth and creamy. Adjust seasoning as needed.
Slice the poached chicken and serve over a bed of mashed cauliflower. Garnish with fresh parsley or a drizzle of olive oil if desired.
Nutrition (Per Serving, Serves 2)
- Calories: ~480
- Protein: ~42g
- Carbs: ~14g
- Fat: ~18g
Chef’s Tips
- Poaching perfection – Keeping the water at a gentle simmer (not boiling) ensures tender, juicy chicken instead of dry, rubbery meat.
- Creamier cauliflower mash – Drain the cauliflower well before blending to avoid watery mash. Add a splash of extra milk for a smoother texture.
- Flavor boost – While keeping it gentle, you can add a squeeze of lemon juice or a pinch of mild herbs like parsley for freshness.
- Make it dairy-free – Swap butter for olive oil or a dairy-free alternative like cashew cream for an equally creamy texture.
- Meal prep tip – Store leftovers in the fridge for up to 4 days and reheat gently on the stovetop with a splash of broth or water to keep everything moist.
Please note: This website contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you.
