Looking for delicious and healthy meal options that won’t break the bank? Shredded chicken is a versatile and convenient protein that can be used in a variety of dishes, from salads to sandwiches. Not only is it easy to cook, but it’s also an excellent source of lean protein and low in fat. In this article, we’ve gathered some of the best healthy shredded chicken recipes that will satisfy your taste buds and keep you feeling full and nourished. Whether you’re looking for a quick weeknight dinner or a meal prep option, these recipes are perfect for anyone who wants to eat healthy without sacrificing flavor.
What is Shredded Chicken?
Shredded chicken is a versatile ingredient that can be used in a variety of dishes, such as tacos, salads, and sandwiches. It is a popular choice for meal prepping and is easy to store in the fridge or freezer for later use.
How to Cook Shredded Chicken
The best way to cook shredded chicken is by boiling it in water or chicken broth. This will ensure that it stays moist and tender. To begin, place your chicken in a pot and cover it with water or chicken broth. Bring the mixture to a boil, then reduce the heat to medium-low and simmer for 20-30 minutes or until the chicken is cooked through. Remove the chicken from the pot and let it cool for a few minutes. Once it has cooled down, use two forks to pull or shred the chicken into thin strips.
- Another way to cook shredded chicken is by using a slow cooker. Simply place your chicken in the slow cooker and season it with your desired herbs and spices. Add a small amount of liquid such as water, broth, or tomato sauce. Cook on low for 6-8 hours or on high for 3-4 hours. Once the chicken is cooked, shred it using two forks.
Healthy Shredded Chicken Recipes
Shredded chicken can be used in a variety of dishes, and there are plenty of healthy recipes that feature it as the star ingredient. To keep your meals healthy, try incorporating fresh vegetables, whole grains, and healthy fats into your dishes.
| Recipe Name | Ingredients | Instructions |
|---|---|---|
| Healthy Chicken Tacos | Shredded chicken, corn tortillas, diced tomatoes, diced onions, shredded lettuce, avocado, salsa | Heat tortillas in a pan or in the oven. Fill each tortilla with shredded chicken, tomatoes, onions, lettuce, and avocado. Top with salsa. |
| Chicken and Quinoa Bowl | Shredded chicken, cooked quinoa, sliced avocado, diced cucumbers, cherry tomatoes, chopped cilantro, lime juice | In a bowl, combine the quinoa, chicken, avocado, cucumbers, and cherry tomatoes. Season with cilantro and lime juice. |
| Chicken Salad | Shredded chicken, Greek yogurt, diced celery, diced apples, sliced almonds, dried cranberries | In a bowl, combine the chicken, Greek yogurt, celery, apples, almonds, and dried cranberries. Mix well and serve. |
These are just a few examples of healthy shredded chicken recipes. Experiment with different flavors and ingredients to create your own unique dishes.
Benefits of Shredded Chicken
Shredded chicken is a staple in many households. Whether you are on a diet or just looking for a healthy protein option, shredded chicken is a great choice. Here are a few benefits of shredded chicken:
High in Protein
Chicken is a great source of protein, which is vital for muscle building and repair. Shredded chicken is a convenient and versatile way to add more protein to your diet. A 3-ounce serving of shredded chicken provides about 23 grams of protein, which is almost half of the daily recommended intake for women and about 40% for men.
Low in Fat and Calories
Shredded chicken is low in fat and calories, making it an ideal choice for those who are watching their weight or trying to eat a healthy diet. A 3-ounce serving of shredded chicken contains about 140 calories and only 3 grams of fat. Additionally, chicken is a good source of vitamin B6, which helps your body metabolize fats and proteins.
Easy to Prepare and Versatile
One of the best things about shredded chicken is that it is easy to prepare and can be used in a variety of recipes. You can cook it on the stovetop, in the oven, or in a slow cooker, and then shred it with a fork. From tacos to salads, soups to casseroles, shredded chicken can be used in a wide range of dishes.
Reduces Food Waste
Another great benefit of shredded chicken is that it can help reduce food waste. Instead of throwing away leftover chicken, shred it and use it in another recipe. You can also buy whole chickens and shred them yourself, using the leftover bones and skin to make a flavorful homemade chicken broth.
Healthy Shredded Chicken Recipes
Chicken is an affordable and versatile source of protein that can be prepared in many ways for a healthy and delicious meal. Shredded chicken is particularly versatile and can be used in various recipes from salads to tacos. Here are three healthy shredded chicken recipes that are easy to make and full of flavor.
Chicken Salad with Avocado Dressing
This chicken salad is a healthy and flavorful recipe that is perfect for lunch or dinner. Here is what you will need to make it:
- 2 cups of shredded cooked chicken
- 1/2 cup of diced celery
- 1/2 cup of diced red onion
- 1/2 cup of diced bell pepper
- 1/2 cup of diced apple
- 1/2 cup of diced cucumber
- 1/2 cup of chopped pecans or walnuts
- 1/4 cup of chopped fresh parsley
- 1 ripe avocado, pitted and peeled
- 1/2 cup of plain Greek yogurt
- 2 tablespoons of fresh lime juice
- 1 garlic clove, minced
- Salt and pepper to taste
To make the avocado dressing, blend the avocado, Greek yogurt, lime juice, minced garlic, salt, and pepper in a blender until smooth. Combine the shredded chicken, diced vegetables, chopped nuts, and parsley in a large bowl, then add the avocado dressing and toss until well mixed. Serve chilled or at room temperature.
Chicken Tacos with Mango Salsa
These chicken tacos are a healthy and tasty recipe that will spice up your mealtime. Here are the ingredients you will need:
- 2 cups of shredded cooked chicken
- 8-10 small corn tortillas
- 1/2 cup of chopped fresh cilantro
- 1/2 cup of crumbled cotija cheese
- 1 tablespoon of olive oil
- Salt and pepper to taste
For the mango salsa:
- 1 ripe mango, peeled and diced
- 1/2 cup of diced red onion
- 1/2 cup of diced red bell pepper
- 1/4 cup of chopped fresh cilantro
- 2 tablespoons of fresh lime juice
- Salt and pepper to taste
To make the mango salsa, combine all ingredients in a bowl and toss until well mixed. Set aside. Heat up the olive oil in a pan and sauté the shredded chicken until warm and lightly brown. Season with salt and pepper. Warm the tortillas in a microwave or on a hot griddle. Assemble the tacos by adding the chicken, mango salsa, chopped cilantro, and cotija cheese to the tortillas. Serve immediately.
Chicken and Broccoli Stir-Fry
This chicken and broccoli stir-fry is a healthy and quick recipe that you can prepare in under 30 minutes. Here is what you will need:
- 2 cups of shredded cooked chicken
- 4 cups of broccoli florets
- 1/2 cup of sliced onion
- 1/2 cup of sliced mushrooms
- 1/2 cup of sliced bell pepper
- 3 garlic cloves, minced
- 2 tablespoons of soy sauce
- 2 tablespoons of oyster sauce
- 1 tablespoon of cornstarch
- 1 tablespoon of vegetable oil
- Salt and pepper to taste
Combine the soy sauce, oyster sauce, and cornstarch in a small bowl and set aside. Heat up the vegetable oil in a pan or wok and sauté the garlic and onion until fragrant. Add the broccoli, mushrooms, and bell pepper, and stir-fry for about 3-4 minutes or until the vegetables are tender-crisp. Add the shredded chicken and stir-fry for another 1-2 minutes or until the chicken is heated through. Pour in the soy sauce mixture and stir until the sauce coats the chicken and vegetables evenly. Season with salt and pepper as needed. Serve hot with steamed rice or noodles.
How to Cook Shredded Chicken
If you are looking for a lean source of protein that can be used in various dishes, then shredded chicken is the way to go. Not only is it easy to prepare, but it is also versatile. Whether you prefer poaching, baking, or using a slow cooker, the key is to ensure that your chicken is fully cooked to 165°F in the thickest part. Below are some methods you can use to cook shredded chicken:
Poaching
Poaching is one of the healthiest methods of cooking chicken as it doesn’t require any fats or oils. Here’s how to poach chicken:
- Fill a pot with enough water to submerge the chicken breasts.
- Add seasoning of your choice such as salt, pepper, garlic, bay leaves, and thyme to the water.
- Bring the water to a boil, then lower the heat and add the chicken.
- Let it simmer for about 15-20 minutes or until the internal temperature of the chicken reaches 165°F.
- Remove the chicken from the pot and let it cool before shredding it.
Baking
Baking can be a great way to cook big batches of shredded chicken at once. Here is how to bake chicken breasts:
- Preheat your oven to 450°F.
- Season the chicken breasts with salt, pepper, olive oil, and any preferred seasoning or herbs.
- Place the chicken breasts on a baking sheet and bake for 15-18 minutes or until the internal temperature reaches 165°F.
- Remove the chicken from the oven and let it cool before shredding it.
Slow Cooker
Using a slow cooker is the easiest method for cooking shredded chicken. You can set it and forget it until it’s done. Here’s how to use a slow cooker:
- Season the chicken breasts with salt, pepper, garlic, and any other seasoning of your preference.
- Place the chicken in the slow cooker and add some chicken broth or water to keep it moist.
- Cook the chicken on low heat for 6-8 hours or on high heat for 4-5 hours, or until the internal temperature reaches 165°F.
- Remove the chicken from the slow cooker and let it cool before shredding it.
Now that you know how to cook shredded chicken using three different methods, you can incorporate this healthy protein source into your meals. Cook a batch on Sunday and use it throughout the week to add a protein boost to salads, soups, tacos, and more.
Tips for Shredding Chicken
If you’re looking to make some healthy shredded chicken recipes, the first step is to learn how to properly shred the chicken. Here are some tips for shredding chicken:
1. Cook the Chicken Properly
The first step to shredding chicken is to cook it properly. Whether you bake, boil, or grill the chicken, make sure it’s cooked all the way through. If the chicken is undercooked, it will be difficult to shred and can be a health hazard.
2. Let the Chicken Cool
Once you’ve cooked the chicken, let it cool before you start shredding. If you try to shred the chicken while it’s still hot, you risk burning yourself and the meat will be too tender to shred into thin strips.
3. Use Two Forks
The easiest way to shred chicken is to use two forks. Hold one fork in your dominant hand and the other fork in your non-dominant hand. Use the dominant fork to hold the chicken firmly in place and use the other fork to gently scrape along the meat in the opposite direction. Keep repeating this process until you’ve shredded all the chicken.
4. Stand Mixer or Food Processor
If you have a stand mixer or food processor, there’s an easy way to shred chicken. Place the cooled chicken in the bowl of the mixer or processor and turn it on low until the chicken is shredded into thin strips. However, be careful not to over-shred the chicken as it can become too fine and powdery.
5. Tips for Using Shredded Chicken in Your Recipes
Now that you know how to shred chicken properly, here are some tips for using it in your recipes:
- Store the shredded chicken in an airtight container in the refrigerator for up to 3 days, or in the freezer for up to 2 months.
- Use shredded chicken in your favorite healthy recipes, like soups, stews, salads, and sandwiches.
- Try marinating the shredded chicken overnight for added flavor.
- Shredded chicken is great for meal prep. Cook up a batch at the beginning of the week and use it throughout the week for quick and easy meals.
- Experiment with different seasonings and spices to change up the flavor of your shredded chicken.
Storage Tips for Shredded Chicken
Shredded chicken is a versatile and healthy protein that can be used in a variety of dishes. Whether you have leftover cooked chicken or have purposely cooked a batch of shredded chicken to use in meals throughout the week, proper storage is key to maintaining flavor and food safety. Here are some tips for storing shredded chicken:
Refrigerating Shredded Chicken
Refrigerating shredded chicken is the easiest and most common way to store it for later use. Follow these steps for proper storage:
- Allow the cooked chicken to cool down to room temperature before refrigerating. Putting hot food in the fridge can cause the temperature inside to rise, affecting other items in the fridge and potentially leading to foodborne illness.
- Place the shredded chicken in an airtight container or resealable bag, squeezing out as much air as possible to prevent freezer burn.
- Label the container or bag with the date you cooked the chicken and the use-by date, which should be within three days of cooking. Use-by dates are guidelines for food safety and are there to remind you when to safely consume the food.
- Store the container or bag in the fridge. Place it toward the back, where the temperature is coldest and most consistent.
Freezing Shredded Chicken
Freezing shredded chicken is a great way to prepare for future meals and reduce food waste. Follow these steps for proper storage:
- Allow the cooked chicken to cool down to room temperature before freezing. Putting hot food in the freezer can cause the temperature inside to rise and affect other items in the freezer. It can also cause condensation to form, leading to freezer burn.
- Place the shredded chicken in an airtight container or resealable bag, squeezing out as much air as possible to prevent freezer burn.
- Label the container or bag with the date you froze the chicken and the use-by date, which should be within six months of freezing. Freezing can preserve the quality of the food beyond this time, but may affect taste and texture.
- Store the container or bag in the freezer, away from the door where the temperature fluctuates the most. Also, avoid stacking items on top of the chicken, which can crush and damage it.
Thawing Shredded Chicken
When thawing shredded chicken, it’s important to do so safely to avoid the growth of harmful bacteria. The best way to thaw shredded chicken is to transfer it from the freezer to the fridge and allow it to thaw overnight. If you need to thaw it more quickly, you can use a microwave or cold water bath. Here’s how:
- Microwave method: Place the frozen chicken in a microwave-safe dish, cover, and microwave on the defrost setting for a few minutes at a time, rotating and stirring as needed, until the chicken is completely thawed. Cook immediately after thawing.
- Cold water bath method: Place the frozen chicken in a leak-proof plastic bag and submerge it in a bowl of cold water, changing the water every 30 minutes until the chicken is completely thawed. Cook immediately after thawing.
Now that you know how to store shredded chicken properly, you can enjoy it in a variety of dishes without worrying about food safety or waste.
FAQs
If you’re interested in healthy food, chicken is one of the best sources of protein that’s both lean and easy to prepare. Shredded chicken has become a popular food item that can be used for a variety of recipes like salads, sandwiches, tacos, and more. Here are some frequently asked questions about using shredded chicken in healthy recipes.
Can I use canned chicken for shredded chicken recipes?
Yes, canned chicken can be used for shredded chicken recipes if that’s what you have on hand. However, fresh or frozen chicken is the best choice for making shredded chicken since canned chicken may contain sodium or other additives that can affect the health benefits of your meal. By cooking fresh or frozen chicken, you have better control over the ingredients and seasoning that goes into your shredded chicken.
Can I meal prep shredded chicken?
Absolutely, meal prepping shredded chicken is a smart and convenient way to save time and ensure that you always have a healthy protein source readily available. When meal prepping shredded chicken, simply cook a large batch of chicken, shred it with two forks or a meat shredder, and store it in an airtight container in your fridge or freezer until you’re ready to use it. Shredded chicken can last up to four days in the refrigerator and up to six months in the freezer.
Is shredded chicken healthier than regular chicken?
While shredded chicken is not necessarily healthier than regular chicken, it offers a different texture and versatility in cooking. Shredded chicken is a great option for those who prefer bite-sized pieces of chicken instead of whole or sliced chicken breasts. It can also be a good source of protein for those who have difficulty chewing or digesting whole pieces of chicken. Regardless of whether you choose to eat regular chicken or shredded chicken, choosing lean cuts of chicken and preparing it with healthy cooking methods can help you maintain a healthy diet.
Happy Cooking with Healthy Shredded Chicken Recipes
We hope you enjoyed discovering the delicious and healthy shredded chicken recipes we shared with you today. Eating healthily doesn’t have to mean sacrificing flavor and enjoyment. With these recipes, you can satisfy your taste buds and stay on track with your health goals at the same time. Don’t forget to visit us again for more healthy food ideas and inspiration. Thanks for reading and happy cooking!