Shredded Chicken Meal Prep for Weight Loss has become a go-to recipe in my kitchen, especially when the leaves start to turn, and I crave comforting, simple meals that keep me on track with my health goals. Growing up in Tuscany, meals were made from scratch, often slow-cooked and full of love. But once I discovered my gluten intolerance, everything had to change, without giving up flavor or tradition.
Now based in the U.S., I’ve come to appreciate the power of meal prep, not just for saving time, but for supporting vibrant health. This recipe blends my roots with a modern lifestyle, slow-cooked, juicy shredded chicken with seasonal veggies and spices that fuel the body without extra calories.
Let’s dive into why this recipe is a favorite during the busy fall season, and how it can help you stay consistent with your wellness journey.
Shredded Chicken Meal Prep for Weight Loss
Equipment
- Slow Cooker or Skillet
- baking sheet
- meal prep containers
- Forks or Hand Mixer
Ingredients
Main Ingredients
- 1 1/2 lbs boneless skinless chicken breasts
- 1 cup low-sodium chicken broth
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp onion powder
- 1/2 tsp chili flakes optional
- salt and pepper to taste
- 1 tbsp olive oil
Roasted Fall Vegetables
- 2 cups diced butternut squash
- 2 cups broccoli florets
- 1 red onion sliced
- 1 tbsp olive oil for vegetables
- 1 pinch cinnamon optional
- salt and pepper to taste
Optional Additions
- 1 cup cooked brown rice or quinoa optional
- gluten-free yogurt mixed with lemon juice and dill optional sauce
Instructions
- To cook the chicken: Add chicken, broth, garlic powder, paprika, onion powder, chili flakes, salt, and pepper to a slow cooker. Cook on low for 6–7 hours or high for 3–4 hours. Shred with two forks.
- Alternative stovetop method: Heat olive oil in a skillet. Sear chicken 3–4 minutes per side. Add broth and spices, cover, and simmer on low for 20–25 minutes. Shred once tender.
- Preheat oven to 400°F (200°C). Toss squash, broccoli, and onion with olive oil, cinnamon, salt, and pepper. Roast for 25–30 minutes until caramelized.
- Assemble meal prep containers with ¾ cup shredded chicken, ½ cup roasted veggies, and ¼ cup rice or quinoa (optional). Drizzle with yogurt sauce if using. Let cool before sealing and refrigerating.
Notes
Nutrition
Ingredients for Easy and Healthy Chicken Meal Prep
Before we get into the method, here’s what you’ll need for four full servings:
Main Ingredients
- 1 ½ lbs boneless, skinless chicken breasts
- 1 cup low-sodium chicken broth
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp onion powder
- ½ tsp chili flakes (optional)
- Salt and pepper to taste
- 1 tbsp olive oil
Veggie Side (Roasted Fall Vegetables)
- 2 cups diced butternut squash
- 2 cups broccoli florets
- 1 red onion, sliced
- 1 tbsp olive oil
- Pinch of cinnamon (trust me)
- Salt and pepper
Optional grain base: 1 cup cooked brown rice or quinoa
Optional sauce: A spoonful of gluten-free yogurt mixed with lemon juice and dill
Step-by-Step Instructions
1. Cook the Chicken
You can make this in a slow cooker, Instant Pot, or even stovetop:
Slow Cooker (my favorite for fall):
Add chicken, broth, and spices to your slow cooker. Cook on low for 6–7 hours or high for 3–4 hours. Shred with two forks when done.
Stovetop:
Heat olive oil in a skillet. Sear chicken breasts 3–4 minutes per side. Add broth and spices, cover, and simmer on low for 20–25 minutes. Then shred.
Tip: Use the flavorful liquid to keep the chicken juicy when storing!
2. Roast the Vegetables
Preheat oven to 400°F. Toss veggies with olive oil, salt, pepper, and cinnamon. Roast on a baking sheet for 25–30 minutes until golden and caramelized.
Variation: Swap broccoli with Brussels sprouts or zucchini depending on what’s in season.
3. Assemble and Store
In your containers, layer:
- ¾ cup shredded chicken
- ½ cup roasted veggies
- Optional: ¼ cup brown rice or quinoa
- Drizzle with lemon-dill yogurt sauce (optional)
Let cool before sealing lids and refrigerating. These will last up to 4 days.
Tips for Shredded Chicken Meal Prep Success
- Use a hand mixer for fast shredding right in the slow cooker.
- Freeze extras: Shredded chicken freezes beautifully in 1-cup portions.
- Double the recipe if you want to prep lunches and dinners for the week.
- For flavor variety, toss one batch in buffalo sauce and another in salsa verde.
Looking for even more ideas? Try these chicken meal prep recipes for weight loss
Recipe Variations to Keep Things Fresh
1. Gluten-Free and Dairy-Free
This recipe is naturally gluten-free and can easily be dairy-free by skipping the yogurt sauce. For more ideas, check out these gluten-free chicken dinners that pair beautifully with veggies and whole grains.
2. Low Carb Version
Skip the rice and double up on the broccoli. You’ll have a low-carb, high-protein option that supports weight loss goals.
3. Add More Fall Flavor
Swap paprika for rosemary and thyme, or stir in a few cranberries to the roasted vegetables for a sweet-tart pop.
4. Add Heat
For spicy lovers, stir in chipotle chili powder or top with jalapeño slices. Want more variety? Try these easy chicken and veggie lunch boxes for meal prep that never gets boring.
How to Store and Reheat
This Shredded Chicken Meal Prep for Weight Loss is ideal for busy weeks. Here’s how to keep it fresh:
- Fridge: Store in airtight containers for up to 4 days.
- Freezer: Freeze shredded chicken (without veggies) for up to 2 months.
- Reheating: Microwave for 2 minutes, or reheat in a skillet with a splash of broth.
Need more prep-friendly options? Visit my weight loss meal prep recipe collection for more flavorful choices.
FAQs About Shredded Chicken Meal Prep for Weight Loss
Can I use chicken thighs instead of breasts?
Yes! Chicken thighs are juicier and still a great lean protein. Just trim excess fat before cooking.
How do I make this recipe keto-friendly?
Skip grains and use only low-carb veggies like zucchini, cauliflower, or spinach. The shredded chicken alone is keto-approved.
What are good sauces or toppings for variety?
Try salsa, chimichurri, or a dollop of guacamole. Keep it simple with a squeeze of fresh lemon, or explore gluten-free meal plan options for new flavor pairings.
Can I prep this for the whole family?
Absolutely! Add extra rice or shredded cheese for kids, or serve in wraps for an easy taco night.
Conclusion
When you’re balancing health goals with a full schedule, recipes like Shredded Chicken Meal Prep for Weight Loss help make smart eating delicious and stress-free. With comforting flavors, customizable options, and satisfying portions, this dish is perfect for fall and beyond.
Looking for more ideas? My Greek chicken bowls and teriyaki chicken and veggie bowls are reader favorites too.
Eat well, prep with purpose, and enjoy every bite!