Soy-Free Shredded Chicken with Vegetables

Discover a wholesome and flavorful dinner option with this Soy-Free Shredded Chicken with Vegetables recipe, perfect for those seeking a healthy, allergen-friendly meal. Tender, oven-baked chicken breasts are seared to golden perfection, shredded, and combined with a vibrant medley of sautéed carrots, zucchini, bell peppers, and onions. Infused with aromatic garlic, zesty lemon juice, and a blend of dried oregano and thyme, this dish is elevated by its rich, savory chicken broth base. Entirely soy-free and naturally gluten-free, it’s a versatile choice for family dinners or meal prep. Ready in under an hour, this one-pan recipe is easy to make, packed with nutrients, and bursting with Mediterranean-inspired flavors. Garnish with fresh parsley and serve on its own or alongside rice, quinoa, or crusty bread for a satisfying, balanced meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 4 whole chicken breasts
• 2 tablespoons olive oil
• 2 medium carrots
• 2 medium bell peppers (any color)
• 1 large zucchini
• 1 large onion
• 3 cloves garlic cloves
• 1 cup chicken broth
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon cayenne pepper (optional)
• 2 tablespoons fresh parsley

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

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

Step 3

In an oven-safe skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken breasts and sear for 3-4 minutes on each side until browned. Remove the chicken from the skillet and set aside.

Step 4

While the chicken is searing, peel and slice the carrots into thin rounds. Slice the bell peppers and zucchini into strips, and chop the onion into chunks.

Step 5

In the same skillet, add the remaining tablespoon of olive oil. Add the chopped onion and garlic cloves (minced) and sauté for 2-3 minutes until the onion becomes translucent.

Step 6

Add the carrots, bell peppers, and zucchini to the skillet. Sauté the vegetables for 5-6 minutes until they start to soften.

Step 7

Pour in the chicken broth and lemon juice, using a spatula to scrape any browned bits from the bottom of the skillet. Stir in the dried oregano, dried thyme, and cayenne pepper (if using).

Step 8

Return the chicken breasts to the skillet on top of the vegetables.

Step 9

Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).

Step 10

Remove from the oven and let the chicken rest for a few minutes. Then, shred the chicken using two forks.

Step 11

Mix the shredded chicken with the vegetables and garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1921.6g)

Amount per serving	% Daily Value*
Calories	1765.4

Total Fat 55.6g	0%
Saturated Fat 11.8g	0%
Polyunsaturated Fat 3.0g
Cholesterol 572.0mg	0%
Sodium 5918.3mg	0%
Total Carbohydrate 79.4g	0%
Dietary Fiber 16.9g	0%
Total Sugars 47.9g
Protein 227.8g	0%

Vitamin D 0IU	0%
Calcium 291.9mg	0%
Iron 10.1mg	0%
Potassium 2348.7mg	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: 28.9%

Protein: 52.7%

Carbs: 18.4%