Instant Pot Shredded Chicken & Rice (High-Protein, Easy Meal Prep)

📦 Dispatch

This is one of my go-to meals during a bulk. It’s fast, high-protein, easy to prep in bulk, and flexible with whatever vegetables you’ve got on hand. No fancy ingredients, no fluff—just real food that fuels your routine.

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Ingredients (4–5 servings)

• 2 lbs boneless, skinless chicken thighs or breasts

• 1.5 cups white or brown rice (rinsed)

• 2.5 cups chicken broth (or water if needed)

• 1 tbsp olive oil or butter

• 1 tsp salt

• 1 tsp garlic powder

• 1 tsp paprika (optional)

• ½ tsp black pepper

• ½ tsp cumin (optional)

• 1 cup frozen or fresh vegetables of choice (added at the end)

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Instructions

1. Optional: Sauté the Chicken for More Flavor
Turn the Instant Pot to Sauté.
Add oil or butter and brown the chicken for ~2 minutes per side.
Turn off Sauté mode.

2. Add Rice & Broth
Pour in the rinsed rice, broth, and seasonings. Mix it all together.

3. Pressure Cook
Close the lid and cook on High Pressure for:

• 12 minutes (white rice)

• 22 minutes (brown rice)
  Let it natural release for 10 minutes, then quick release the rest.

4. Shred the Chicken & Add Veggies
Remove the chicken and shred it with two forks.
Stir in 1 cup of veggies (frozen or fresh). Let them sit in the hot rice for 2–3 minutes.
If using firmer vegetables like carrots or broccoli, steam or sauté them separately before mixing in.

5. Mix & Store
Return the shredded chicken to the rice. Stir everything together.
Serve hot or store in containers for the week.

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Veggie Ideas

• Broccoli – Fiber-heavy and filling

• Carrots – Adds subtle sweetness

• Peas – Simple and protein-rich

• Spinach – Wilts easily into the rice

• Zucchini – Soft texture, blends in

• Bell Peppers – Adds crunch and color

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Macros (Approximate Per Serving)

• Calories: ~450

• Protein: ~40g

• Carbs: ~50g

• Fat: ~10g (adjust based on oil or butter used)

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