Three easy, budget-friendly ways to turn one BBQ chicken into a healthy meal

It might be affectionately dubbed the “bachelor’s handbag”, but the humble BBQ chicken is proving to be one of the smartest shortcuts in the kitchen.

With cost-of-living pressures biting, Sunrise nutritionist Sarah Di Lorenzo said Aussies don’t need to overcomplicate healthy eating, especially when one affordable staple can stretch across multiple meals.

Packed with protein and ready to go, a rotisserie chicken can be transformed into everything from a quick tray bake to a hearty soup, helping families save both time and money without sacrificing nutrition.

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Three easy, budget-friendly ways to turn one BBQ chicken into a healthy meal. Credit: Sunrise

Easy Chicken & White Bean Soup (from a rotisserie carcass)

Serves 4

• Ingredients
• 1 leftover rotisserie chicken carcass + any scraps of meat and jelly
• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery sticks, diced
• 4 garlic cloves, chopped
• 1 tsp dried thyme
• 1 tsp dried oregano
• 2 bay leaves
• 1–1.5 L water or low‑sodium chicken stock (enough to cover bones)
• 2 x 400 g cans white beans, rinsed
• Juice and zest of 1 lemon
• 2 big handfuls kale, silverbeet or spinach, chopped
• Salt and pepper

Method

1. Put the chicken carcass in a large pot and cover with water/stock.
2. Add bay leaves, a little salt and pepper.
3. Simmer gently for about 45 minutes.
4. Lift out the bones and let them cool slightly. Strain the broth if you like.
5. Pull any remaining meat from the bones and set aside.
6. Discard bones and gristle.
7. In the empty pot, heat olive oil.
8. Add onion, carrot and celery. Cook 5–8 minutes until soft.
9. Add garlic, thyme and oregano. Cook 1–2 minutes.
10. Pour the broth back into the pot.
11. Add white beans
12. Simmer 15–20 minutes until everything is tender.
13. Add the shredded chicken and chopped greens.
14. Simmer 3–5 minutes until greens are wilted and chicken is hot.
15. Stir in lemon zest and juice. Season with more salt and pepper to taste.
16. Ladle into bowls. Add parsley or a drizzle of olive oil if you like.

Honey Soy One‑Tray Chicken Legs & Wings with Roast Veg

Serves 3–4

Ingredients

Chicken

• Leftover rotisserie legs and wings (about 4–6 pieces)

Veg (use what you have)

• 2 carrots, cut into chunks
• 1–2 potatoes or sweet potatoes, cubed
• 1 red onion, cut into wedges
• 1 capsicum, sliced
• 1 small zucchini, sliced
• 1–2 tbsp olive oil
• Salt and pepper

Honey‑soy sauce

• 3 tbsp soy sauce
• 2 tbsp honey
• 1 tbsp olive oil (or sesame oil for flavour)
• 2 cloves garlic, finely chopped
• 1 tsp fresh grated ginger (or ½ tsp ground, optional)
• 12 tsp rice vinegar or lemon juice (optional, for balance)

Method

1. Heat oven to 200°C (fan 180°C).
2. Line a large tray with baking paper.
3. Put all the chopped vegetables on the tray.
4. Drizzle with olive oil, season with salt and pepper, and toss to coat.
5. Spread out in a single layer.
6. Make the honey‑soy sauce
7. In a small bowl, whisk together soy sauce, honey, olive/sesame oil, garlic, ginger and vinegar/lemon if using.
8. Place the chicken legs and wings on top of the vegetables.
9. Spoon or brush most of the honey‑soy sauce over the chicken (let a little drip onto the veg).
10. Bake for 25–30 minutes until the vegetables are tender and the chicken skin is sticky and caramelised.
11. Halfway through, spoon any sauce from the tray back over the chicken; brush with the remaining sauce if you like it extra glossy.
12. Serve straight from the tray with the roasted vegetables.
13. Optional: sprinkle with sliced spring onion or sesame seeds, and add a side of steamed greens for extra fibre.

Rotisserie Cashew Chicken Stir‑Fry

Serves 2–3

Ingredients

Protein + veg

• 2 rotisserie chicken breasts, sliced or cubed
• 1 tbsp extra‑virgin olive oil or avocado oil
• 1 red capsicum, sliced
• 1 small head broccoli, cut into small florets
• 2–3 spring onions, sliced (whites and greens separated)
• ½ cup roasted cashews

Sauce

• 3 tbsp tamari
• 1 tbsp oyster sauce (or extra tamari if you don’t have it)
• 1 tbsp honey
• 1 tbsp rice vinegar or lime juice
• 2 tsp sesame oil
• 2 cloves garlic, finely chopped
• 1 tsp fresh grated ginger
• 3 tbsp water
• 2 tsp arrowroot flour

To serve

• Steamed brown rice or quinoa
• Extra spring onion tops, chilli flakes or sesame seeds (optional)

Method

• Add all the sauce ingredients to a small bowl or jug and whisk until smooth. Adjust to taste – more honey if you like it sweeter, a splash more vinegar or lime if you like more tang.
• Slice or cube the rotisserie breasts into bite-sized pieces. Prepare the capsicum, broccoli and spring onions so everything is ready to go.
• Heat the olive oil in a large non‑stick pan or wok over medium–high heat. Add the capsicum, broccoli and the white parts of the spring onions with a pinch of salt. Stir‑fry for 4–5 minutes, until the vegetables are bright and just tender. If the broccoli needs a bit more, add a splash of water and pop a lid on for 1–2 minutes.
• Add the chicken pieces and cashews to the pan and toss through the vegetables. Give the sauce a quick stir and pour it into the pan. Cook for 2–3 minutes, stirring, until the sauce thickens and everything is hot and glossy.
• Turn off the heat and stir through the green tops of the spring onions. Taste and adjust the seasoning – a little extra tamari or lime juice if needed. Serve straight away over brown rice or quinoa, with a sprinkle of chilli flakes or sesame seeds if you like some heat.