If you’ve ever cooked chicken and noticed a strange white, jelly-like substance oozing out during the process, you’re definitely not alone. Many home cooks have experienced this and wondered whether something was wrong with their chicken. While it can be a little off-putting to see that white goop pooling on your otherwise perfectly cooked meat, the good news is there’s no reason to panic. According to culinary experts, this odd-looking substance is actually a completely natural byproduct of cooking chicken, and it’s not harmful in any way. In fact, it’s simply a combination of protein and water that separates when chicken is exposed to high heat. Though it might not look very appetizing, it’s a common occurrence that happens to professional chefs and home cooks alike.

Imagine pulling your beautifully seasoned chicken breast out of the oven, expecting a golden-brown, juicy result. Instead, you notice an unappealing white liquid sitting on top of the meat or collecting at the bottom of the pan. It might even look like the chicken is melting right in front of you. This is something that happens quite often, especially when you’re using dry heat methods like roasting, baking, or pan-searing. Personal chef and culinary instructor Drew Curlett explains that it’s a normal reaction when cooking chicken, particularly when using high heat. “It might not be pretty, but it’s pretty normal to see white stuff come out of chicken, especially when using dry heat methods,” Curlett told Reader’s Digest. So what exactly is this white goo? It’s made up of denatured protein and water that have been squeezed out of the meat during cooking. As chicken heats up, the protein molecules change structure—similar to how egg whites turn from clear to opaque when cooked. These proteins contract and expel moisture, which then forms the semi-solid white substance you see on the surface of your chicken.

Chicken breast, in particular, is high in protein and low in fat. Because it doesn’t have much fat to retain moisture, the liquid tends to escape more easily during cooking. That’s why this white goo is most commonly seen when preparing boneless, skinless chicken breasts. And once this process happens, there’s no reversing it—just like you can’t uncook an egg, you can’t prevent the proteins from changing structure once they’ve been exposed to heat.

So when are you most likely to see this happen? While it can occur with any part of the chicken, it’s most noticeable when cooking lean cuts like boneless, skinless chicken breasts, especially when you’re using high-heat cooking methods like roasting, baking, grilling, or pan-searing. High temperatures cause proteins to contract quickly, forcing out moisture and making the white goo more visible. It’s also more common when cooking frozen or partially thawed chicken. Freezing damages the muscle fibers, causing tiny ice crystals to form. These crystals weaken the structure of the meat, leading to more moisture loss when it’s cooked. To reduce the white goo, it’s important to fully thaw chicken before cooking.

Now for the most important question: is it safe to eat? Yes, absolutely. While it may not look great, the white substance is perfectly safe to consume. It’s just water and protein—two things that were already in the chicken before you cooked it. The presence of this white goo doesn’t affect the taste, texture, or safety of your meal. However, if you notice any other signs of spoilage, such as a foul odor, a slimy texture before cooking, or discoloration, you should definitely toss the chicken out. But the white goo alone isn’t a sign that anything is wrong. If you’d rather not deal with the sight of it, there are a few things you can do to minimize its appearance. For starters, cook your chicken at a lower temperature. High heat makes the proteins contract faster, which leads to more moisture loss. Instead of cooking chicken at 400°F, try lowering the temperature to 350°F and extend the cooking time a little. This slower process reduces protein contraction and keeps more moisture in the meat.

Another method is brining your chicken. Soaking it in a saltwater solution for about 30 minutes to an hour before cooking can help it retain moisture and reduce the amount of protein that leaks out during cooking. The salt helps the meat hold onto its juices, making the final product juicier and less prone to white goo. You can also sear your chicken in a hot pan before finishing it in the oven. Searing creates a barrier that locks in juices, reducing how much protein and moisture are released. And don’t forget to let your chicken rest after cooking. Giving it about 5 to 10 minutes before slicing allows the juices to redistribute inside the meat. Cutting too soon releases the juices—and with them, the white goo—onto your plate. Lastly, make sure your chicken isn’t too cold when you start cooking. Let it sit at room temperature for about 15 to 20 minutes before hitting the heat. This helps it cook more evenly and reduces the likelihood of excess moisture loss. Choosing higher-quality chicken can also make a difference. Factory-farmed chicken often contains more retained water from processing, making the white goo more noticeable. Opting for organic, air-chilled, or pasture-raised chicken, which tends to have less excess moisture, may help reduce the issue.

In the end, while the white goo that comes out of your chicken might be unappealing, it’s perfectly normal and safe to eat. It’s just the result of protein and water reacting to heat, much like egg whites turning solid when cooked. By adjusting your cooking techniques—lowering the heat, brining, searing, and letting the meat rest—you can minimize its appearance. But remember, no matter what you do, some protein leakage is just part of the process when cooking chicken. So the next time you see that white substance on your chicken, there’s no need to worry. It’s just a harmless part of the cooking process, and now that you know what it is, you can focus on enjoying your delicious meal with confidence.