BreakfastLatin American · 15 min · 1 servingArepa rellena de pollo desmenuzado y aguacate

Arepa stuffed with shredded chicken and avocado

Name: Arepa stuffed with shredded chicken and avocado
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Cuisine: Latin American
Ingredients: 70 g (2.5 oz) corn arepa (1 small, already cooked); 70 g (2.5 oz) cooked chicken breast, shredded (about 1/2 cup); 25 g (0.9 oz) avocado (about 2 tablespoons mashed); 20 g (0.7 oz) plain nonfat Greek yogurt (1 heaping tablespoon); 40 g (1.5 oz) sliced tomato (2 or 3 slices); Chopped cilantro, lime juice, salt, and pepper to taste

Each serving has 318 kcal, 27 g of protein, and 4 g of fiber, or 8.5 g of protein per 100 kcal. Ready in 15 minutes; makes 1 serving.

High in protein
Easy to digest
Nutritious in small servings

Per serving

318 kcalCalories
27 gProtein
4 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 8.5 g of protein per 100 kcal.

Prepared by: Alex Gonzalez
Published: September 23, 2026
Sources: 6 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

1 serving

70 g2.5 ozcorn arepa (1 small, already cooked)
70 g2.5 ozcooked chicken breast, shredded (about 1/2 cup)
25 g0.9 ozavocado (about 2 tablespoons mashed)
20 g0.7 ozplain nonfat Greek yogurt (1 heaping tablespoon)
40 g1.5 ozsliced tomato (2 or 3 slices)

Plus, with no meaningful nutrition (not counted in the table):

Chopped cilantro, lime juice, salt, and pepper to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

Mash the avocado with the yogurt, a few drops of lime juice, salt, and pepper until creamy.
Stir the avocado cream into the shredded chicken with the chopped cilantro.
Warm the arepa in a dry skillet or on a griddle for 2 to 3 minutes per side.
Slit it open along one side with a knife, without cutting all the way through.
Fill it with the chicken mixture and the tomato slices and serve warm.

Why it is filling

This is a lighter take on the Venezuelan reina pepiada: the shredded chicken provides the protein, and avocado mashed with yogurt replaces the mayonnaise with much less fat. One small arepa is enough to hold the filling without filling you up too soon. Shredded chicken is soft and easy to chew, and the filling works warm or cold.

In numbers, each serving has 27 g of protein and 4 g of fiber, with an energy density of 141 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein: At least 15 g of protein per serving and 6 g per 100 kcal.
Easy to digest: A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Nutritious in small servings: A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.

If your appetite is small

The filling keeps for 2 days in a sealed container in the fridge; the lime juice keeps the avocado from browning.
If a whole arepa is too much, eat the filling first and leave half the arepa.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 8.5 g.
Nutrient	Per serving
Calories	318 kcal
Protein	27 g
Carbohydrates	30.4 g
Fiber	4 g
Fat	9.7 g
Approximate weight	225 g (8 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
Ingredient	Amount	Calories	Protein	Fiber
Arepa	70 g	153 kcal	3.8 g	1.8 g
Cooked chicken breast	70 g	106 kcal	20.3 g	0 g
Avocado	25 g	40 kcal	0.5 g	1.7 g
Nonfat Greek yogurt	20 g	12 kcal	2 g	0 g
Tomato	40 g	7 kcal	0.4 g	0.5 g

To plan your meals

Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.

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See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Restaurant, Latino, arepa (unleavened cornmeal bread) (FDC ID 168070).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC ID 171478).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Avocados, raw, all commercial varieties (FDC ID 171705).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (FDC ID 170894).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed September 23, 2026.
European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed September 23, 2026.