High Protein Shredded Chicken in Tomato Sauce

Packed with lean protein and bold Mediterranean flavors, this High Protein Shredded Chicken in Tomato Sauce is a hearty, one-skillet recipe that’s perfect for busy weeknights or meal prep. Juicy, tender chicken breasts are seared to golden perfection, then simmered in a rich tomato sauce infused with aromatic garlic, sautéed onions, and a medley of dried herbs like oregano and basil. The chicken is shredded and stirred back into the flavorful sauce, making it irresistibly tender and saucy. A touch of red pepper flakes adds just the right amount of heat, while fresh parsley finishes the dish with a burst of freshness. Serve it over grains, pasta, or even zucchini noodles for a satisfying, high-protein meal that’s as comforting as it is nutritious. Ready in just under an hour, this recipe is sure to become a family favorite while meeting your protein goals.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 pounds boneless skinless chicken breasts
• 2 tablespoons olive oil
• 1 large onion, diced
• 4 garlic cloves, minced
• 28 ounces canned crushed tomatoes
• 2 tablespoons tomato paste
• 1 cup chicken broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon red pepper flakes
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Season the chicken breasts with salt and pepper on both sides.

Step 2

In a large skillet, heat olive oil over medium-high heat.

Step 3

Add the chicken breasts to the skillet and sear for 3-4 minutes on each side until golden brown. Remove and set aside.

Step 4

In the same skillet, add the diced onion and sauté for about 5 minutes until translucent.

Step 5

Add the minced garlic and cook for another 1 minute until fragrant.

Step 6

Stir in crushed tomatoes, tomato paste, and chicken broth. Mix thoroughly to combine.

Step 7

Add dried oregano, dried basil, salt, black pepper, and red pepper flakes. Stir well.

Step 8

Return the chicken breasts to the skillet, nestling them into the tomato sauce.

Step 9

Reduce heat to low, cover, and let simmer for 25-30 minutes or until the chicken is cooked through and easily shred with a fork.

Step 10

Remove the chicken from the sauce and shred using two forks.

Step 11

Return the shredded chicken to the skillet and stir into the sauce to combine.

Step 12

Let the mixture simmer for an additional 5 minutes to allow the flavors to meld.

Step 13

Garnish with fresh parsley before serving.

Step 14

Serve hot over your choice of grains or pasta for a complete meal.

Nutrition Facts

Serving size	(2181.1g)

Amount per serving	% Daily Value*
Calories	2082.1

Total Fat 63.1g	0%
Saturated Fat 13.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 771.1mg	0%
Sodium 4611.2mg	0%
Total Carbohydrate 74.1g	0%
Dietary Fiber 18.9g	0%
Total Sugars 44.7g
Protein 299.1g	0%

Vitamin D 45.4IU	0%
Calcium 430.4mg	0%
Iron 18.3mg	0%
Potassium 5910.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.6%

Protein: 58.1%

Carbs: 14.4%