Stovetop~35 minComplexity
Shredded Chicken
This Shredded Chicken delivers 52g protein and 296 calories per serving — one of the highest protein-per-calorie ratios in our library. Batch-preps 8 servings in minimal time on the stovetop, functioning as a versatile base you can portion into multiple meals throughout the week. Essential for hitting 180g+ daily protein targets while staying in a deficit.
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Ingredients
8 servings
- •3.5 lbs Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 tbsp Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 tsp 1 tsp salt ($0.02)
- •1 tsp 1 Tsp Black Pepper (Freshly Cracked, $0.08)
- •1 tsp Onion powder
- •1 tsp Garlic powder
- •2 cup Low Sodium Chicken Broth
Instructions
- 1Pat the chicken breasts dry with paper towels, then rub evenly with olive oil on all sides.
- 2Season the chicken breasts generously with salt, black pepper, onion powder, and garlic powder, coating all surfaces.
- 3Place the seasoned chicken breasts in a large pot or Dutch oven and pour the low sodium chicken broth over them until they're about halfway submerged.
- 4Cover and bring to a boil over medium-high heat, then reduce to medium and simmer for 12–15 minutes, until the internal temperature of the thickest breast reaches 165°F.
- 5Remove the pot from heat and let the chicken cool for 5 minutes, then transfer the breasts to a cutting board and shred using two forks until completely pulled apart.
- 6Reserve ½ cup of the cooking broth and gently toss it with the shredded chicken to keep it moist; discard or freeze the remaining broth for future use.
- 7Divide the shredded chicken evenly into 8 airtight containers while still warm, leaving minimal air space.
- 8Refrigerate for up to 4 days, or freeze for up to 3 months.
Nutrition — Per Serving
258
calories
45g
protein
7g
fat
- Carbohydrates
- 1g
- Saturated fat
- 1.4g
- Sodium
- 168 mg
- Dietary fiber
- 0.1g
8 servings per batch · ~261g each
Macro data sourced from USDA FoodData Central
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Set your goal to unlock — free, 30 secondsCommon questions
How much protein does Shredded Chicken have per serving?
Each serving delivers 52g of protein and 296 calories with 8g fat and 1g carbs. This is one of the leanest, highest-protein-per-calorie options available—nearly pure protein with minimal macro additions.
How long does Shredded Chicken take to prep?
Quick prep with 8 servings per batch means one stovetop cook session yields a full week of protein portions. You're spreading active cooking time across eight meals, making this the definition of efficient batch prep.
Is Shredded Chicken good for muscle gain?
At 52g protein per serving and only 296 calories, this is an anchor protein source for muscle gain phases where you need to hit 180-200g daily protein without excess calories. The minimal carb and fat content makes it highly flexible for stacking with other macronutrient sources.
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