Simple Shredded Chicken

GF DF NF SF Feb 25, 2025

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If you're making a recipe that calls for cooked chicken, like my High Protein Buffalo Chicken Dip, you can either shred up a store bought rotisserie chicken, or you can cook it yourself. I prefer the latter; rotisserie chickens are cheap and convenient, but filled with tons of additives that I'd prefer to avoid

- 6 large (828 g) Chicken thighs (either boneless skinless or bone-in skin-on)
- 1 tsp (6 g) Salt
- 1 tsp (3 g) Black pepper, ground

1. Either boneless skinless chicken thighs or bone-in skin-on thighs will work here. Just discard the skin and bones at the end if you're doing the latter

2. Add your chicken to a parchment lined baking sheet, and season both sides liberally with salt and pepper

3. Roast at 250F for 45 minutes. Increase oven temperature to 425F, and cook for an additional 30-45 minutes, or until the chicken is around 190F

4. Let cool totally before shredding with your hands. Discard any skin and bones

5. I've marked a serving size as about 1 oz (28 g) cooked meat for ease of comparison and measurement. 6 thighs (828 g) should yield about 621 g, as meat tends to lose about 25% of its raw weight when cooked

6. With this chicken, you can use it as a topping for your salads for some protein, or toss with with a sauce. Try mixing it with Unsweetened BBQ Sauce for some BBQ Pulled Chicken, and serve alongside some coleslaw. Or mix with Five Minute Salsa for some Two Ingredient Salsa Chicken

7. If you used bone-in, skin-on chicken thighs, you should have a lot of fat rendered out in the pan after baking. If you desire, transfer all the drippings to a mason jar, and refrigerate overnight. In the morning, scrape the chicken fat (known as "shmaltz") off the top. I got just over 1/2 cup (136 g) from a double batch of the chicken

8. Use the shmaltz in any place you would use butter or oil. I'll be using it in place of olive oil in my High Protein Buffalo Chicken Dip tomorrow for extra chicken flavor. Refrigerate the fat for up to a week, or freeze indefinitely.

9. The top of the jar contains the gelatin and collagen from the bones. It's essentially concentrated broth with most of the water removed. Next time I make Easy Red Lentils, I'll be replacing part of the water with my leftover "broth" for extra flavor and nutrition. Again, refrigerate the broth for up to a week, or freeze indefinitely.

https://www.poormanprotein.com/recipes/shredded-chicken

Description

 If you're making a recipe that calls for cooked chicken, like my High Protein Buffalo Chicken Dip, you can either shred up a store bought rotisserie chicken, or you can cook it yourself. I prefer the latter; rotisserie chickens are cheap and convenient, but filled with tons of additives that I'd prefer to avoid

Time

Prep Time:

5 minutes

Cook Time:

1 hours 30 minutes

Total Time:

1 hours 35 minutes

Cost

Total Cost:

Cost per Serving:

$0.24

Ingredients

Serving(s)

6 large Chicken thighs (either boneless skinless or bone-in skin-on)
1 tsp Salt
1 tsp Black pepper, ground

Instructions

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Pictures: Shown

1. Either boneless skinless chicken thighs or bone-in skin-on thighs will work here. Just discard the skin and bones at the end if you're doing the latter


2. Add your chicken to a parchment lined baking sheet, and season both sides liberally with salt and pepper



3. Roast at 250F for 45 minutes. Increase oven temperature to 425F, and cook for an additional 30-45 minutes, or until the chicken is around 190F



4. Let cool totally before shredding with your hands. Discard any skin and bones



5. I've marked a serving size as about 1 oz (28 g) cooked meat for ease of comparison and measurement. 6 thighs (828 g) should yield about 621 g, as meat tends to lose about 25% of its raw weight when cooked


6. With this chicken, you can use it as a topping for your salads for some protein, or toss with with a sauce. Try mixing it with Unsweetened BBQ Sauce for some BBQ Pulled Chicken, and serve alongside some coleslaw. Or mix with Five Minute Salsa for some Two Ingredient Salsa Chicken



7. If you used bone-in, skin-on chicken thighs, you should have a lot of fat rendered out in the pan after baking. If you desire, transfer all the drippings to a mason jar, and refrigerate overnight. In the morning, scrape the chicken fat (known as "shmaltz") off the top. I got just over 1/2 cup (136 g) from a double batch of the chicken



8. Use the shmaltz in any place you would use butter or oil. I'll be using it in place of olive oil in my High Protein Buffalo Chicken Dip tomorrow for extra chicken flavor. Refrigerate the fat for up to a week, or freeze indefinitely.



9. The top of the jar contains the gelatin and collagen from the bones. It's essentially concentrated broth with most of the water removed. Next time I make Easy Red Lentils, I'll be replacing part of the water with my leftover "broth" for extra flavor and nutrition. Again, refrigerate the broth for up to a week, or freeze indefinitely.

Nutrition Facts

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Servings: 22

Serving Size: 1 oz (28 g)
Calories: 46

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Total Fat: 1.6g (2 %)
 Saturated Fat: 0.4g (2 %)
 Polyunsaturated Fat: 0.4g
 Monounsaturated Fat: 0.6g
Cholesterol: 35mg (12 %)
Sodium: 138mg (6 %)
Total Carbohydrate: 0.1g (0 %)
 Fiber: 0.0g (0 %)
 Net Carbs: 0.1g
 Total Sugar: 0.0g
Protein: 7.4g (15 %)

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Vitamin B12: 0.23mcg (10 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 3mg (0 %)
Iron: 0.31mg (2 %)
Magnesium: 9mg (2 %)
Potassium: 93mg (2 %)

------------------------------------------

Glycemic Index:

32.0

Glycemic Load:

0.0