Chicken Tinga Meal Prep Bowls: Smoky, Spicy, and Easy 🌶️🍗
This Chicken Tinga recipe delivers tender shredded chicken simmered in a smoky, spicy tomato-chipotle sauce, perfect for piling into rice bowls or stuffing into wraps and tacos.
This Chicken Tinga recipe delivers tender shredded chicken simmered in a smoky, spicy tomato-chipotle sauce, perfect for piling into rice bowls or stuffing into wraps and tacos. It's bold, protein-packed, and made for easy, delicious meal prep.
Chicken Tinga is a classic Mexican dish made with shredded chicken simmered in a chipotle-tomato sauce. With 44g of protein and only 430 calories per serving, it’s a nutritious and satisfying way to stay full longer, support muscle recovery, and prep your meals for the week with ease. Chipotle peppers don’t just bring the flavor—they’re also packed with antioxidants and anti-inflammatory compounds that support heart and immune health.
Overview
Prep Time: 15 minutes
Cook Time: 35–45 minutes (or until chicken is tender)
Total Time: 1 hour
Servings: 8
Cuisine: Mexican
Course: Main Dish
Difficulty: Easy
Ideal for: High-Protein Meal Prep, Healthy Comfort Food
Calories: 430 kcal per serving | Protein: 44g | Carbs: 31g | Fats: 12g
Estimated Cost per Serving: $3.85
Ingredients
For the Chicken Tinga:
3 lbs boneless, skinless chicken breasts
1 tablespoon olive oil
1 large white onion, sliced
6 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon ground cumin
1 tablespoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
¼ teaspoon cayenne pepper (optional for heat)
Salt and black pepper to taste
3 chipotle peppers in adobo sauce
1 tablespoon adobo sauce (from the chipotle can)
1 (28 oz) can crushed fire-roasted tomatoes
1 cup low-sodium chicken broth
1 tablespoon apple cider vinegar
Juice of 1 lime
For Serving (Included in Macros):
3 cups cooked white rice
1½ cups black beans, rinsed and drained
Optional Toppings: Fresh cilantro, sliced avocado (not included in macros), diced onions, jalapeños, lime wedges, sliced radishes
Instructions
Sear the Chicken: Heat olive oil in a heavy-bottomed pot or Dutch oven over medium-high heat. Season chicken with salt and pepper. Sear for 2–3 minutes per side just to get a light golden color. Remove and set aside.
Cook the Aromatics: In the same pot, reduce heat to medium. Add sliced onions and sauté for 3–4 minutes until softened. Add garlic, oregano, cumin, smoked paprika, garlic powder, onion powder, and cayenne. Cook for 1 more minute until fragrant.
Simmer the Sauce: Stir in chipotle peppers, adobo sauce, crushed tomatoes, and chicken broth. Return chicken to the pot and bring to a gentle simmer. Cover and cook for 30–40 minutes until the chicken is tender and easily shredded.
Shred the Chicken: Remove chicken, shred with two forks, and return to the pot. Stir in apple cider vinegar and lime juice. Simmer uncovered for 5–10 minutes to thicken the sauce and deepen the flavor.
Assemble Bowls: Divide rice and black beans into 8 containers. Top with chicken tinga and garnish with optional toppings like cilantro, lime wedges, or sliced jalapeños.
Store & Reheat: Refrigerate for up to 5 days or freeze for up to 1 year. Reheat in the microwave with a splash of chicken broth or lime juice and cover with a damp paper towel to keep it moist.
Key Tips for Perfect Chicken Tinga
Sear for Flavor: Even a short sear before simmering adds depth to the chicken.
Balance the Heat: Adjust the amount of chipotle or cayenne to your heat preference.
Simmer Uncovered to Thicken: The last simmer helps reduce the sauce for better coating.
Double for Versatility: This dish works in burritos, tacos, bowls, or quesadillas.
Tips for a Healthier Lifestyle
Lean Protein Source: Chicken breast or thigh delivers high protein with fewer calories.
Lower Sodium Option: Use low-sodium broth and rinse canned beans to cut salt.
Healthy Carbs: Pairing with black beans and rice adds fiber and complex carbs.
High Satiety: The protein and fiber combo helps keep you full longer.
Meal Prepping Variation Ideas
Tinga Wraps: Wrap in low-carb tortillas with shredded cabbage and yogurt.
Stuffed Peppers: Bake inside bell peppers for a low-carb spin.
Loaded Bowls: Add grilled zucchini or fajita veggies.
Quesadilla Filling: Use leftovers with cheese and toast until golden.
Pairing Options
Mexican Street Corn Salad: Adds creaminess and a sweet crunch.
Shredded Cabbage Slaw: Refreshing and fiber-rich.
Refried Black Beans: For a protein-packed side.
Pineapple Salsa: Sweetness to contrast the smoky tinga.
Storing Leftovers
Refrigerate: In airtight containers for 5–6 days.
Freeze: Up to 1 year.
Reheat: In microwave with a splash of chicken broth or lime juice, covered with a damp paper towel to keep it moist and juicy.
Grocery List for Chicken Tinga 🛒
Protein & Fresh Produce
☐ 3 lbs boneless, skinless chicken breasts or thighs
☐ 1 large white onion
☐ 6 cloves garlic
☐ 1 lime
☐ Fresh cilantro (optional)
☐ Avocado (optional)
☐ Jalapeños (optional)
☐ Radishes (optional)
Pantry Staples
☐ Olive oil
☐ Crushed fire-roasted tomatoes (28 oz can)
☐ Chipotle peppers in adobo
☐ Adobo sauce
☐ Apple cider vinegar
☐ Low-sodium chicken broth
☐ White rice
☐ Black beans
Spices & Seasonings
☐ Dried oregano
☐ Ground cumin
☐ Smoked paprika
☐ Garlic powder
☐ Onion powder
☐ Cayenne pepper
☐ Salt and black pepper