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Shredded Chicken Meal Prep for Weight Loss

Matteo
This easy Shredded Chicken Meal Prep recipe is perfect for weight loss and busy fall weeks. Juicy chicken, seasonal veggies, and flavorful spices come together for healthy, satisfying lunches or dinners, gluten-free, customizable, and freezer-friendly.
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Prep Time 10 minutes
Cook Time 30 minutes
Slow Cooker Time 4 hours
Total Time 40 minutes
Course Meal Prep
Cuisine American, Healthy
Servings 4 meals
Calories 320 kcal

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

Use a hand mixer for fast shredding. Freeze extra chicken in 1-cup portions. Double the batch for full-week prep. For variety, flavor with buffalo sauce, salsa verde, or fresh herbs.

Nutrition

Calories: 320kcalCarbohydrates: 18gProtein: 32gFat: 14gSaturated Fat: 2gCholesterol: 85mgSodium: 390mgPotassium: 720mgFiber: 4gSugar: 4gVitamin A: 6500IUVitamin C: 60mgCalcium: 60mgIron: 2mg
Keyword chicken, gluten-free, meal prep, weight loss
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