shredded chicken meal prep 3 ways

simplify with a protein prep + the weekly 2-2-2!

A common meal prep block is not wanting to eat the same meal for days in a row—if this is you, I totally hear ya! But meal prep doesn’t have to mean eating the same thing everyday. There are actually so many ways to get creative with basic ingredients. One of my favorite solutions to this is a protein prep: prepping one main protein for the week & using it in a variety of meals! This way, you still save time by prepping ahead and can enjoy different options throughout the week using your prepped protein.

Today I’m sharing how you can bulk prep shredded chicken, then use it in 3 unique ways to provide choice for meals throughout the week and avoid the mid-week meal prep ick. Keep scrolling to get my no-fail shredded chicken recipe, 3 different recipes, and grocery list to make it easy! Today’s newsletter is free for everyone ❤️

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table talk

I recently got some insight on IG about overrated kitchen appliances and there were some serious hot takes👀 Share in the comments, what kitchen appliance do you think is overrated? What can you not live without?

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no-fail shredded chicken recipe

serves 12 | prep time: 10 minutes, plus cooling time | cook time: 30 minutes

Heat the oven to 400F and prep a large sheet pan—if you don’t have a great nonstick option, cover with parchment paper. Add 3 lbs of chicken breast to a large bowl and cover in 2 tbsp olive oil, 1 tsp kosher salt, 1/2 tsp black pepper, and 1 teaspoon garlic powder. Bake until the chicken reaches an internal temp of 165F, about 20-30 minutes. Remove from the oven and cool on the sheet pan for about 10-15 minutes. Once cooled to the touch, shred the chicken using two forks or an electric mixer.

The cooked chicken will be distributed throughout the following 3 recipes. If you’re just cooking for one person, you can cut everything in half or just choose 1-2 to prep.

Tips:

⏱️ Save time: An easy swap to a rotisserie chicken will work for all of these recipes.

💰 Save money: Swap for boneless, skinless chicken thighs. Cook them up in the oven like the chicken breast, or pop them in the slow cooker with a 1/4c of broth or water on high for 4-5 hours, or low for 6-8 hours.

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buffalo chicken lettuce wraps

serves 4 | prep time: 10 min | cook time: 0 min

INGREDIENTS

• 3/4 cup plain greek yogurt

• 1/3 cup buffalo sauce

• 1 1/2 lbs shredded chicken breast (about 3 cups shredded chicken)

• 1 butter, leaf, or romaine lettuce bunch, separated into leaves

• 3-4 thinly sliced green onions, for topping

INSTRUCTIONS

Combine the Greek yogurt and buffalo sauce in a small bowl.

Add the shredded chicken to a medium bowl. Add in the buffalo sauce mixture, and stir until the chicken is evenly coated.

To assemble the wraps, evenly divide the lettuce leaves among 4 plates or meal prep containers. Add a generous scoop of buffalo chicken to each. Top with green onion for garnish. If prepping ahead, refrigerate the sealed containers for up to 4 days.

Plant-based swap: Roast 1-2 cans of rinsed chickpeas instead of chicken.

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chipotle chicken bowls

serves 4 | prep time: 25 min | cook time: 30 minutes

INGREDIENTS

• 3 medium sweet potatoes, peeled and diced into 1/2-inch cubes (For roasting: 2 tbsp olive oil, 2 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp kosher salt, 1/2 tsp ground black pepper, 1/2 tsp chili powder)

• 1 large broccoli head, cut into florets (For roasting: 1 tbsp olive oil, 1 tsp kosher salt, 1/2 ground black pepper, 1 tsp garlic powder)

• 2-4 chipotle peppers in adobo (depending on spice preference)

• 1 cup plain greek yogurt

• 1/2 tsp kosher salt

• 1 lb shredded chicken breast (about 2 cups of shredded chicken)

INSTRUCTIONS

Preheat the oven to 400F. Line two sheet pans with parchment paper.

Prepare the sweet potatoes: Combine the kosher salt, ground black pepper, garlic powder, onion powder, chili powder, and smoked paprika in a small bowl. Add the diced sweet potato to a large bowl. Add the oil and spice mix and toss to evenly coat. Bake until crisp on the edges and for tender, about 30 minutes. When done, remove from the oven and cool for about 5 minutes.

Prepare the broccoli: Add the broccoli florets to a large bowl. Add the olive oil, kosher salt, ground black pepper, and garlic powder and toss to evenly coat. Add the broccoli to the second sheet pan and bake, with the sweet potatoes, until crisp on the outside and fork tender, about 20 minutes. When done, remove from the oven and cool for about 5 minutes.

Meanwhile, prepare the chipotle sauce: in a small blender or food processor, blend the chipotle peppers, Greek yogurt, and salt until smooth, about 60 seconds. Scrape down the sides and blend as needed.

To assemble the bowls, divide the sweet potato, broccoli, and shredded chicken evenly among 4 bowls. Top with desired amount of chipotle sauce to serve. If prepping ahead, divide the components, except the sauce, evenly among 4 sealed containers. Refrigerate for up to 3 days. Store the sauce in a separate sealed container.

Note: If you’re prepping these for meals, pop the bowl in the microwave to warm up, then drizzle with sauce.

Plant-based swap: Roast 1-2 cans of rinsed chickpeas instead of chicken.

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barbecue chicken chopped salad

serves 4 | prep time: 15 min | cook time: 15 min

INGREDIENTS

• 1/2 lb shredded chicken breast (about 1 cup of shredded chicken)

• 1 pint cherry tomatoes, halved

• 15oz can black beans, drained and rinsed

• 15oz can chickpeas drained and rinsed (can sub cannellini, navy, or great northern beans)

• 15oz can sweet corn, drained and rinsed

• 3/4 cup barbecue sauce (recipe below, or pre-made)

• 2 tablespoons plain greek yogurt

• 3-4 thinly sliced green onions

SIMPLE BARBECUE SAUCE (yields ~3/4 cup)

• 1/4 cup coconut aminos or reduced-sodium soy sauce

• 1/4 cup tomato paste

• 2 tbsp olive oil

• 2 tbsp apple cider vinegar

• 2 tbsp maple syrup

• 1/2 tsp chili powder

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• 1/2 tsp smoked paprika

• 1/2 tsp ground black pepper

INSTRUCTIONS

Prepare the barbecue sauce: Whisk all ingredients in a medium bowl until smooth and evenly combined. Set aside.

Combine the shredded chicken, cherry tomatoes, black beans, cannellini beans, sweet corn, and green onions in a large bowl. Add the barbecue sauce and greek yogurt and mix to evenly coat.

To serve, evenly divide the salad among 4 bowls or containers. If prepping ahead, refrigerate in sealed containers for up to 3 days.

Plant-based swap: Omit the chicken, or add another can of white beans.

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get the full grocery & pantry staples list:

1/12 Grocery List

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what I’m prepping

1. Sausage, pepper, and onion egg bake — If you’re following along on our January Meal Plan, we’re prepping this delicious egg bake for breakfasts this week.

2. Mediterranean-inspired chickpea chopped salad — Our lunch for the week in the January Plan! Love a chopped salad—add shredded chicken for extra protein!

what I’m loving

1. Non-alcoholic drinks — I talked about my journey going alcohol-free on stories this week & shared some of my favorites—Lyres amalfi spritz and Ghia RTD.

2. Bamboo lid containers — One of my most requested (and most used) meal prep staple! perfect for chia pudding or overnight oats.

what I’m recommending

1. Protein boosts — My go-to ways to sneak in extra protein: blended cottage cheese, Greek yogurt, blended white beans, & bone broth (easy to make your own!)

2. Non-toxic cookware — Check out some of my most used non-toxic pots and pans in my January highlight.

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🍊 my hyper-fixation breakfast at the moment

🛒 grab our first meal prep of 2025

✨ what I’d do to start a sustainable meal planning routine in the new year

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🚨 Want a free month of the eat goood newsletter?

If you make one (or all!!) of the recipes this week, leave a rating and review on my website & you’ll be entered to get a free month of the paid newsletter! All you have to do is leave your rating & review, then comment on this post letting me know you reviewed—it can be any recipe on the site! There will be 3 winners every month 💕

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I hope you all have a lovely week, and be sure to stay tuned over on Instagram, TikTok, and YouTube to see what I have for y’all this upcoming week!

Much love,

Jenn