Stovetop~35 minComplexity

Shredded Chicken

Name: Shredded Chicken
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 8 servings
Ingredients: Chicken breast, raw, boneless skinless; Olive oil; 1 tsp salt ($0.02); 1 tsp black pepper (freshly cracked, $0.08); Onion powder; Garlic powder; Chicken broth, low sodium

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

•
Chicken Breast, Boneless Skinless(1814g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
•
Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
•
1 tsp salt ($0.02)
•
1 Tsp Black Pepper (Freshly Cracked, $0.08)
•
Onion powder(5g)
•
Garlic powder(5g)
•
Low Sodium Chicken Broth(480g)

Instructions

1Pat the chicken breasts dry with paper towels, then rub evenly with olive oil on all sides.
2Season the chicken breasts generously with 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

296

calories

52g

protein

fat

Carbohydrates: 1g
Saturated fat: 1.5g
Sodium: 181 mg
Dietary fiber: 0.1g

8 servings per batch · ~290g each

Macro data sourced from USDA FoodData Central

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Common 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.