Easy One Rotisserie Chicken - 3 High Protein Meals
Make one roasted chicken into 3 high-protein meals: tacos, salad & soup. Easy homemade recipe for busy meal prep.
Ingredients
- 1 whole chicken (4-5 lbs), patted dry
- 3 tablespoons extra virgin olive oil
- 2 teaspoons kosher salt
- 1 teaspoon freshly ground black pepper
- 2 teaspoons garlic powder
- 2 teaspoons smoked paprika
- 1 teaspoon onion powder
- 3 sprigs fresh rosemary and thyme, roughly chopped
- 1 whole lemon, halved
- 6 cups low-sodium chicken broth
- 3 medium carrots, cut into 1-inch pieces
- 3 celery stalks, cut into 1-inch pieces
- 1 large yellow onion, diced into chunks
- 1 can (15 oz) black beans, drained and rinsed
- 8 small whole wheat tortillas
- 1 cup fresh salsa
- 1 lime, cut into wedges
- Fresh cilantro for garnish
Instructions
- 1
Pat the chicken dry inside and out using paper towels, which helps achieve crispier skin during roasting.
- 2
Combine kosher salt, black pepper, garlic powder, smoked paprika, onion powder, and chopped fresh herbs in a small bowl to create the seasoning blend.
- 3
Rub the seasoning mixture generously over the entire chicken, making sure to work it under the skin on the breasts and thighs for maximum flavor penetration.
- 4
Stuff the cavity with the lemon halves to infuse the chicken with citrusy brightness as it cooks.
- 5
Place the chicken breast-side up on a roasting rack set in a baking pan, then drizzle with olive oil.
- 6
Roast at 425°F for 60-90 minutes until the internal temperature reaches 165°F when measured at the thickest part of the thigh, about 20 minutes per pound plus 15 minutes extra.
- 7
Remove the roasted chicken from the oven and let it rest for 10-15 minutes before carving, allowing the juices to redistribute for tender, moist meat.
- 8
Shred the meat into bite-sized pieces, separating the breast meat from the darker thigh and leg meat—you'll have approximately 2-3 cups of shredded chicken for meal prep.
- 9
Reserve the bones and skin in a stockpot, then add the chicken broth and bring to a simmer over medium heat.
- 10
Add the diced carrots, celery pieces, and onion chunks to the broth with the bones, then simmer for 30-40 minutes until the vegetables soften and the broth becomes deeply flavored.
- 11
Strain the broth through a fine-mesh sieve into a separate container, discarding the bones and spent vegetables.
- 12
Return the strained broth to the pot and stir in the drained black beans, then add 1 cup of the shredded chicken to create a light, protein-rich soup base.
- 13
Portion the remaining shredded chicken into 2-3 cup batches and freeze in airtight containers for convenient meal prep throughout the week.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| whole wheat tortillas | large leafy greens (romaine or spinach) as wraps | reduces refined carbohydrates and increases fiber and micronutrient density |
| smoked paprika | ground cumin and dried oregano | adds Mediterranean or Latin-inspired notes while maintaining robust flavor depth |
| fresh salsa | homemade pico de gallo with lime and jalapeño | eliminates added sugars and sodium found in jarred versions while boosting fresh vegetable intake |
| low-sodium chicken broth | homemade bone broth or vegetable stock | increases collagen content and beneficial amino acids for joint and digestive health |
| black beans | chickpeas or white beans | offers different resistant starch profiles and micronutrient varieties |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 468 |
| Total Fat | 16g |
| Saturated Fat | 3g |
| Cholesterol | 142mg |
| Sodium | 595mg |
| Carbohydrates | 24g |
| Fiber | 7g |
| Sugar | 2g |
| Protein | 54g |
Nutrition Comparison
| Classic | Metabolic Health | restaurant | Healthier | |
|---|---|---|---|---|
| Calories | 468 | 385 | 520 | 340 |
| Protein | 54g | 42g | 48g | 42g |
| Carbs | 24g | 18g | 18g | 18g |
| Fat | 16g | 16g | 28g | 11g |
| Fiber | 7g | 5g | 4g | 4g |
| Sugar | 2g | - | - | - |
| Health Scores | ||||
| Gut Health | 8/10 | 9/10 | 8/10 | 8/10 |
| Anti-Inflammatory | 8/10 | 9/10 | 7/10 | 8/10 |
| Blood Sugar | 7/10 | 9/10 | 8/10 | 8/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
