Recipe: Shredded Chicken

Written By Susie Roberts

Two chicken breasts can easily turn into 4 to 8 meals which makes it a great meal prep ingredient! Simmer the chicken breasts over medium heat for 20 minutes then shred them with a mixing machine. Refrigerate or freeze for later use.

Shredded Chicken

INGREDIENTS

  • 2 chicken breasts

  • 8 cups water

  • seasonings: salt, pepper, bay leaf, thyme

    INSTRUCTIONS

  1. Place the chicken breasts, seasonings and water in a large Dutch oven pan. Bring the water to a boil, then lower the heat to a simmer.

  2. Cook the chicken breasts for 20 minutes or until they are done. Drain off the broth, reserving for later use.

  3. Place the chicken breasts in a mixing machine with a paddle or hand beaters and beat until the chicken is shredded.

  4. Use for a variety of dishes including grain bowls, salads, soups, sandwiches, pasta, or sliders.

  5. Freeze any leftovers in freezer containers.

Serves 5-6. Each 3 ounce serving: 86 calories, 2 g fat, 0 g saturated fat, 48 mg cholesterol, 103 mg sodium, 0 g carbohydrate, 0 g fiber,
0 sugar, 16 g protein

Meal Prep Tip: Shredded Chicken

Using shredded chicken breast can offer several advantages:

  • Versatility: Shredded chicken breast can be used in a wide variety of dishes, including salads, sandwiches, wraps, soups, tacos, casseroles, and more. Its neutral flavor makes it adaptable to different cuisines and flavor profiles.

  • Quick Cooking: Chicken breast cooks relatively quickly compared to other cuts of meat. Shredding it after cooking allows for even faster preparation of meals.

  • Lean Protein: Chicken breast is a lean source of protein, which is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass.

  • Low in Fat: Compared to other parts of the chicken, such as thighs or drumsticks, chicken breast is lower in fat. Shredding it removes any visible fat, making it an even leaner option.

  • Nutrient-Rich: Chicken breast is rich in essential nutrients like vitamins B6 and B12, niacin, phosphorus, and selenium, which are important for overall health and well-being.

  • Meal Prep: Shredded chicken breast is ideal for meal prep because it can be cooked in large batches and stored in the refrigerator or freezer. It can then be easily added to meals throughout the week for quick and convenient lunches or dinners.

  • Kid-Friendly: Shredded chicken breast is often well-received by picky eaters, including children, due to its tender texture and mild flavor.

  • Weight Management: Because chicken breast is low in fat and calories, it can be incorporated into balanced meals that support weight loss or weight maintenance goals.

    Overall, using shredded chicken breast can contribute to a healthy and convenient cooking experience while offering numerous nutritional benefits. Check out the amount of sodium in most deli meats and consider that shredded chicken is only 86 mg per 3 ounces.

    Cooked chicken breast: 103 mg sodium

Chicken Salad Rice Bowl Ingredients:

  • 1/2 cup cooked brown rice

  • 1/2 cup shredded cooked chicken breast

  • 1/4 cup purple radish, cut in slices

  • 1 tomato, cubed

  • 1/2 avocado cubed

  • 1 tablespoon red onion

  • 1/2 cup greens: pea shoots, lettuce, spinach, or kale

  • 1 tablespoon Italian dressing


    Directions:

Place the rice in the bottom of a bowl. Top with all of the ingredients and sprinkle with dressing. Enjoy!

Serves 1; Each 2 cup serving: 472 calories, 24 g fat, 4 g saturated fat, 52 mg cholesterol, 240 mg sodium, 40 g carbohydrate, 13 g fiber, 6 g sugars, 27 g protein.

Susie Roberts

Susie is a registered and licensed dietitian in private practice who is passionate about making nutrition simple, practical, and realistic for everyday life. Her work centers on community nutrition, diabetes prevention, and supporting long-term brain health through approachable, evidence-based habits people can sustain.

In addition to individual counseling, she partners with businesses and community organizations to provide nutrition education, workshops, and consultative services designed to translate complex nutrition science into meaningful, actionable steps.

Susie serves part-time as a clinical dietitian at Knoxville Hospital & Clinics, where she provides outpatient medical nutrition therapy (MNT). She also serves as the Program Quality Manager for the hospital’s accredited Diabetes Self-Management Training program, ensuring compliance with State of Iowa requirements and the American Diabetes Association Standards of Care. Most recently, she became a certified Lifestyle Coach and facilitates group sessions for the CDC’s Diabetes Prevention Program (DPP), helping participants build sustainable habits that reduce chronic disease risk.

She also works at the Meskwaki Health Clinic, providing outpatient MNT and leading community nutrition workshops for teen and adult members, with a focus on prevention, empowerment, and practical skill-building.

Prior to becoming a dietitian in 2016, Susie spent fifteen years in the health insurance industry within employee benefits. This background gives her a unique and valuable perspective in helping clients navigate insurance coverage for dietitian services, including billing and coding, removing barriers so people can access the care they need.

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