High Protein Low Calorie Shredded Chicken Recipe – Simple, Juicy, and Meal-Prep Friendly

This shredded chicken is the kind of recipe you’ll make once and keep on repeat. It’s tender, flavorful, and perfect for quick meals throughout the week. Whether you’re tracking calories, adding more protein, or just want something easy and versatile, this one checks all the boxes.

Use it in bowls, tacos, salads, or wraps no fuss and no fancy ingredients. Clean, simple, satisfying.

What Makes This Special

• High protein, low calorie: Lean chicken breast cooked with light seasonings keeps calories down and protein high.
• Moist and shreddable: A quick simmer locks in tenderness without loads of oil.
• Versatile base: Neutral enough for many cuisines, but not bland.
• Meal-prep hero: Stores well and reheats without drying out.
• Minimal equipment: Just a pot with a lid, a fork, and basic pantry staples.

Ingredients

• 1.5–2 pounds boneless, skinless chicken breasts
• 1 cup low-sodium chicken broth (or water with 1/2 teaspoon salt)
• 1 tablespoon olive oil (optional, for extra moisture)
• 1 teaspoon kosher salt (adjust to taste)
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika (or regular paprika)
• 1 bay leaf (optional, for aroma)
• Juice of 1/2 lemon (optional, brightens flavor)

Instructions

1. Prep the pot: Add broth, olive oil, salt, pepper, garlic powder, onion powder, paprika, and bay leaf to a medium pot. Stir to combine.
2. Add the chicken: Place chicken breasts in a single layer.The liquid should come about halfway up the sides. Add a splash more water if needed.
3. Simmer gently: Bring to a light simmer over medium heat. Cover, reduce heat to low, and cook 12–16 minutes, depending on thickness.
4. Check doneness: Chicken is done at an internal temperature of 165°F (74°C).If not there yet, cook a few more minutes.
5. Rest and shred: Remove chicken to a plate and rest 5 minutes. Shred with two forks (or use a mixer on low for 20–30 seconds).
6. Moisten and brighten: Return shredded chicken to the pot with 2–4 tablespoons of the cooking liquid. Squeeze in lemon juice.Toss to coat and taste for seasoning.
7. Serve or store: Use right away, or cool completely before refrigerating or freezing.

Keeping It Fresh

• Fridge: Store in an airtight container up to 4 days. Add a spoonful of cooking liquid to keep it juicy.
• Freezer: Portion into freezer bags (1–2 cups each). Press flat and freeze up to 3 months.Label with date.
• Reheat: Warm gently in a skillet with a splash of broth or water. Microwave in 30-second bursts, covered, to avoid drying out.

Health Benefits

• Lean protein: Chicken breast offers about 25–30g protein per 4 ounces with minimal fat, supporting muscle repair and satiety.
• Low calorie: Simple seasonings and broth keep calories in check without sacrificing flavor.
• Sodium control: Using low-sodium broth and seasoning yourself helps manage salt intake.
• Balanced meals: Pair with veggies and whole grains for a complete, nutrient-dense plate.

Common Mistakes to Avoid

• Boiling too hard: A rolling boil toughens meat. Keep it at a gentle simmer.
• Skipping the rest: Resting 5 minutes helps retain juices before shredding.
• Under-seasoning: Season the cooking liquid and taste before storing.Light seasoning goes a long way.
• Overcooking: Use a thermometer. Small breasts cook fast; thick ones need a few extra minutes.
• Dry reheats: Always reheat with a splash of liquid and cover.

Recipe Variations

• Taco-Style: Add 1 teaspoon cumin, 1 teaspoon chili powder, and a squeeze of lime. Finish with chopped cilantro.
• Lemon Herb: Add dried oregano and thyme, plus extra lemon zest.Great over quinoa and roasted vegetables.
• Buffalo: Toss the shredded chicken with 2–3 tablespoons hot sauce and a little broth. Serve in lettuce wraps.
• Ginger-Garlic: Add 1 teaspoon grated ginger and 1 teaspoon minced garlic to the broth. Finish with a splash of low-sodium soy sauce.
• Smoky BBQ-Light: Stir in 1–2 tablespoons of your favorite low-sugar BBQ sauce with extra broth to keep calories low.

FAQ

Can I use chicken thighs?

Yes. Thighs shred beautifully and are forgiving. They’ll be slightly higher in calories and fat, but still protein-rich and very tender.

What if I don’t have broth?

Use water and add 1/2 teaspoon salt plus a pinch of extra spices. The lemon juice at the end helps boost flavor.

How do I prevent rubbery chicken?

Keep the heat low and avoid a hard boil. Cook just to 165°F, let it rest, then shred and moisten with some cooking liquid.

Can I make this in a slow cooker?

Yes. Cook on low for 3–4 hours with the same seasonings and 1/2 cup broth. Shred and stir back in some liquid.

What about an Instant Pot?

Cook on high pressure for 8–10 minutes (depending on thickness) with 1/2 cup broth. Natural release 5 minutes, then quick release and shred.

How much protein per serving?

Roughly 25–30g protein per 4-ounce cooked portion of chicken breast, depending on brand and exact cooking loss.

Wrapping Up

This high protein low calorie shredded chicken recipe is simple, flexible, and perfect for meal prep. Keep a batch in your fridge, and you’ve got a head start on tacos, bowls, salads, or quick dinners all week. With a gentle simmer and a few pantry spices, you’ll get juicy, flavorful chicken every time. Keep it simple, season well, and enjoy.

High Protein Low Calorie Shredded Chicken Recipe - Simple, Juicy, and Meal-Prep Friendly

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1.5–2 pounds boneless, skinless chicken breasts
• 1 cup low-sodium chicken broth (or water with 1/2 teaspoon salt)
• 1 tablespoon olive oil (optional, for extra moisture)
• 1 teaspoon kosher salt (adjust to taste)
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika (or regular paprika)
• 1 bay leaf (optional, for aroma)
• Juice of 1/2 lemon (optional, brightens flavor)

Method

 

1. Prep the pot: Add broth, olive oil, salt, pepper, garlic powder, onion powder, paprika, and bay leaf to a medium pot. Stir to combine.
2. Add the chicken: Place chicken breasts in a single layer. The liquid should come about halfway up the sides. Add a splash more water if needed.
3. Simmer gently: Bring to a light simmer over medium heat. Cover, reduce heat to low, and cook 12–16 minutes, depending on thickness.
4. Check doneness: Chicken is done at an internal temperature of 165°F (74°C). If not there yet, cook a few more minutes.
5. Rest and shred: Remove chicken to a plate and rest 5 minutes. Shred with two forks (or use a mixer on low for 20–30 seconds).
6. Moisten and brighten: Return shredded chicken to the pot with 2–4 tablespoons of the cooking liquid. Squeeze in lemon juice. Toss to coat and taste for seasoning.
7. Serve or store: Use right away, or cool completely before refrigerating or freezing.