When it comes to clean eating and balanced nutrition, few meals can match the simplicity and benefits of a shredded chicken plate with roasted vegetables and fresh salad. This dish is packed with lean protein, antioxidants, and fiber, making it ideal for weight loss, muscle recovery, and everyday healthy living.
Whether you’re meal-prepping for the week, looking for a low-carb dinner option, or simply craving a flavorful and satisfying plate, this recipe checks all the boxes.
Why This Meal Stands Out
- High Protein → Shredded chicken is lean and promotes satiety, muscle growth, and metabolism boost.
- Nutrient-Dense Veggies → Roasted vegetables retain fiber, vitamins, and natural sweetness.
- Fresh Salad → Adds hydration, crunch, and micronutrients without extra calories.
- Balanced Macros → Protein + fiber + healthy fats = sustained energy.
Ingredients (Serves 2)
For Shredded Chicken:
- 2 medium chicken breasts (skinless, boneless)
- 3 cups low-sodium chicken broth (or water)
- 1 garlic clove, smashed
- ½ tsp black pepper
- ½ tsp sea salt
For Roasted Veggies:
- 1 cup broccoli florets
- 1 cup zucchini, sliced
- 1 cup bell peppers, diced (red/yellow/green mix)
- 1 tbsp olive oil
- ½ tsp smoked paprika
- ½ tsp garlic powder
- Salt & pepper to taste
For Salad:
- 2 cups mixed greens (spinach, arugula, lettuce)
- ½ cup cherry tomatoes, halved
- ¼ cucumber, sliced
- 1 tbsp extra virgin olive oil
- 1 tsp lemon juice
- Pinch of salt & pepper
Step-by-Step Instructions
1. Cook & Shred the Chicken
- Place chicken breasts, broth, garlic, salt, and pepper in a pot.
- Bring to a boil, then reduce heat and simmer for 15–18 minutes until fully cooked.
- Remove chicken and shred using two forks or a hand mixer.
2. Roast the Vegetables
- Preheat oven to 400°F (200°C).
- Toss vegetables with olive oil, paprika, garlic powder, salt, and pepper.
- Spread on a lined baking sheet and roast for 20 minutes, flipping halfway.
3. Prepare the Salad
- Mix greens, cucumber, and tomatoes in a bowl.
- Drizzle with olive oil, lemon juice, salt, and pepper. Toss well.
4. Assemble the Plate
- Place shredded chicken in the center.
- Add roasted veggies on the side.
- Serve with a portion of fresh salad.
Nutrition Facts (Per Serving – Approximate)
- Calories: 410 kcal
- Protein: 42g
- Carbohydrates: 18g
- Fiber: 6g
- Fat: 18g
- Vitamin C: 95% DV
- Iron: 15% DV
Variations & Customizations
- Keto-Friendly: Add avocado slices or cheese, reduce carrots and bell peppers.
- Mediterranean Style: Add olives, feta cheese, and a drizzle of olive oil + oregano.
- Spicy Version: Toss chicken in hot sauce or add chili flakes to veggies.
- Meal Prep Hack: Make extra shredded chicken and freeze in portions for quick lunches.
Storage & Meal Prep Tips
- Fridge: Store chicken and veggies separately for up to 4 days.
- Freezer: Freeze shredded chicken for up to 3 months.
- Reheat: Warm chicken & veggies in a skillet for best texture; add salad fresh before serving.
Serving Suggestions
- Pair with quinoa, brown rice, or whole-grain pita for extra carbs.
- Serve with a side of hummus, tzatziki, or guacamole for healthy fats.
- Enjoy with lemon water, green tea, or kombucha for a complete wellness meal.
Health Benefits Backed by Science
- Lean Protein (Chicken): Supports muscle repair and boosts metabolism.
- Roasted Vegetables: High in antioxidants and fiber, promoting digestion and immunity.
- Salad Greens: Provide hydration, iron, and micronutrients for overall wellness.
Studies show that meals combining lean protein with vegetables increase satiety and can support weight loss compared to carb-heavy alternatives.
FAQs
Q1: Can I use frozen chicken for this recipe?
Yes, just thaw it overnight in the fridge before cooking for best texture.
Q2: Is this recipe good for weight loss?
Absolutely. It’s high-protein, low-carb, and nutrient-dense, making it ideal for fat loss.
Q3: How can I make it vegetarian?
Replace chicken with shredded jackfruit, chickpeas, or tofu.
Q4: Can I cook the chicken in an Instant Pot?
Yes, pressure cook for 10 minutes, then shred.
Final Thoughts
This Shredded Chicken Plate with Roasted Veggies & Salad is more than just a recipe—it’s a complete lifestyle meal. It balances taste, nutrition, and convenience, making it perfect for anyone looking to eat healthier without sacrificing flavor.
Whether you’re into fitness, weight management, or meal prepping, this plate deserves a spot in your weekly routine.
