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canned whole chicken

Canned Whole Chicken (Sweet Sue Can of Whole Chicken Review)

Summer Yule
Here's what to do with Sweet Sue canned whole chicken!
5 from 2 votes
Prep Time 10 mins
Total Time 10 mins
Course Dinner
Cuisine American
Servings 15
Calories 90 kcal

Ingredients

For Whole Canned Chicken and Gravy:

For Whole Canned Chicken Salad:

  • 1 cup apple, chopped small
  • ½ cup broccoli florets, finely chopped
  • 2 tablespoons unsweetened dried cherries, halved
  • 2 tablespoons red onion, finely chopped
  • 2 tablespoons pecans, chopped and toasted
  • 5.3 ounces Greek yogurt (150 grams) plain, unsweetened, non-fat
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon dried dill
  • ¼ teaspoon black pepper
  • 1 teaspoon lemon juice, fresh squeezed
  • ¼ teaspoon lemon zest
  • 24 leaves butterhead lettuce (or similar lettuce)

Instructions

To Make Whole Canned Chicken and Gravy (Instructions on Sweet Sue Whole Canned Chicken Package):

  • Preheat oven to 475°F (246°C).
  • Remove the chicken from the can. Place in an uncovered pan, and baste with some of the broth.
  • Bake at 475°F (246°C) for 10 to 15 minutes, basting 2-3 times while heating.
  • To make gravy, brown two tablespoons flour on the stovetop, whisk in a cup of broth. Allow to thicken over the burner until desired consistency. Alternatively, chicken soup may be prepared by adding rice, cooked noodles or dumplings to the broth.

To Make Whole Canned Chicken Salad:

  • Remove the chicken meat from the bones and skin. You need 2 cups of shredded boneless and skinless canned whole chicken meat for this recipe.
  • Mix the chicken, apple, broccoli, onion, cherries, and pecans together in a medium-sized mixing bowl.
  • Open the yogurt cup and stir in the garlic powder, onion powder, dill, black pepper, lemon zest, and lemon juice. Combine the chicken mixture with the yogurt mixture. 
  • To make each wrap, layer two butterhead leaves on top of each other. Put some canned chicken salad in the middle of each lettuce wrap, and enjoy! 

Notes

This is a level 1 recipe (may help support fat loss). Chicken (minus the skin) is a lean protein that can help your low calorie meals feel filling during weight loss. (There’s a reason the stereotypical fitness meal consists of chicken breast, rice and broccoli!)
Canned whole chicken is a convenient, ready-to-use food product. It is a great addition to a food stockpile for emergencies. It can also make life easier when prepping meals on busy weeknights.
Of course, a single food won’t make or break your health goals. It’s more important to look at what your meals and diet consistently look like over time. 
You could make high calorie meals by serving canned chicken with a rich gravy. You can also make low calorie canned chicken meals. In these butterhead lettuce wraps, I used Greek yogurt in place of mayo to increase protein and lower calories and fat.
For a higher energy meal, wrap whole grain wraps around the lettuce. You can also add more pecans and dried cherries to the canned chicken salad. It’s not too difficult to modify the meals of different family members to meet everyone’s needs.
 
Nutrition information is for one serving of canned whole chicken (as listed on the Sweet Sue can). One serving of the canned chicken wraps (half the recipe) provides 381 calories, 22.9 grams net carbs, and 48.4 grams protein.

Nutrition

Calories: 90kcalProtein: 6gFat: 7gSaturated Fat: 2gSodium: 150mgCalcium: 4% DV
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