Coles Perform Portuguese Style Chicken
Coles Perform Portuguese Style Chicken: independently scored 9.7/10 on Protein Score and 7.8/10 on Clean Score by ProteinScore.
33.3g protein per serve · 425 cal · 6.93g sugar · 396mg sodium · 330g serve.
Overview
Finding a supermarket ready meal that keeps sodium in check is a genuine challenge, but this Portuguese Chicken tray manages it. The 396mg serve eats up just 20% of your daily 2000mg limit, a figure many competitors in the freezer aisle would envy. It backs this up with a huge 33.3g of protein and over 10g of fibre, making it a properly filling meal, not a light snack. Compared with the brand's own Perform Tandoori Chicken, this meal delivers an identical protein and sugar profile, showing a consistent formula in the range. The protein here comes from real RSPCA-approved chicken breast, supported by pea protein in the sauce, and it's served on a mix of white and brown rice. That high fibre count comes from the inclusion of capsicum and sweetcorn alongside the whole grains. That convenience comes at the cost of a 52-strong ingredient list, which is higher than the typical ready meal we see. It's a common story in this category; creating a meal that holds up in the microwave often involves thickeners, gums and flavourings to ensure a consistent result. We think it's a fair trade for the strong macronutrient profile. It's a solid option for a post-gym refuel or a quick weeknight dinner when you can't face the kitchen, especially if you're tracking protein and sodium carefully. The 425-calorie count makes it a substantial dinner, not just a top-up.
Protein Score: 9.7/10
Stacked against its Perform Tandoori Chicken sibling, this Portuguese-style meal delivers the exact same protein punch at 10.1g per 100g. The 33.3g of protein in the full 330g tray is a significant serving, earning it an 8.6/10 that puts it comfortably above the category average. The protein density sits at 7.8g per 100 calories, which is just shy of our 8g benchmark for a balanced meal. This indicates that while protein is the star, there's a solid base of rice and vegetables making up the meal, rather than it being purely lean protein and sauce. This amount of protein makes it a genuine high-protein dinner, not just a light lunch. It provides more than enough for a post-training refuel or for anyone aiming to hit a high daily protein target without having to prep a meal from scratch.
Clean Score: 7.8/10
The use of thickeners like maize starch (1422) and vegetable gums like Guar Gum is what shapes the processing level here. With a total of 52 ingredients and five additives on the list, the meal lands a 6.2/10, which sits right on the average for the ready meal category. These additives are common in microwave meals, helping to keep the sauce from splitting and ensuring the texture holds up after heating. The list also includes added sugars like dextrose and brown sugar, plus flavour enhancers such as yeast extract, all of which are factored into the final score. While the tray contains no artificial colours or preservatives, the sheer length of the ingredient list places it firmly in the processed camp. It is the necessary trade-off for creating a convenient meal with a decent shelf life that can be heated in minutes.
Wins
- A high 33.3g of protein per serve from real chicken breast.
- Genuinely low sodium, hitting just 20% of the daily 2000mg limit.
- Excellent fibre content at over 10g per meal.
Watch outs
- A long list of 52 ingredients points to significant processing.
- Contains multiple sources of added sugar including dextrose and brown sugar.
- Uses thickeners and gums to achieve its texture.
Ingredients
Rice and vegetable mix (51%) [Cooked Rice (49%) (Water, White Rice, Brown Rice), Capsicum, Sweetcorn, Canola Oil, Paprika, Lemon Juice, Oregano, Thyme], Cooked Chicken (30%) [RSPCA Approved Australian Chicken Breast (82%) (Chicken Breast), Water, Marinade (Dextrose, Potato Starch, Salt, Natural Flavouring, Onion Powder, Garlic Powder, Thickener (Guar Gum), Herb Extracts (Rosemary, Oregano, Sage)), Seasoning (Salt, Maltodextrin, Dehydrated Vegetables (Onion Powder, Garlic Powder, Chive Powder), Food Acid (Citric Acid), Flavourings, Natural Flavouring, Parsley, Wheat Fibre, Malted Barley, Paprika, Vinegar Powder, Chilli, Vegetable Gum (Xanthan Gum), Cayenne Pepper, Yeast Extract, Black Pepper, Spice Extract), Maize Starch], Sauce (19%) [Tomato, Water, Canola Oil, Pea Protein, Onion, Thickener (1422, Guar Gum), Brown Sugar, Paprika, Coriander Leaf, Salt, Garlic, Vinegar, Chipotle Chilli Powder, Basil Leaf, Cumin]
52 ingredients.
Frequently asked questions
- Is this Coles Perform meal genuinely high in protein?
- Yes, it's a genuinely high-protein meal. A single 330g tray provides 33.3 grams of protein, which is well above the 20-29g we consider a solid dinner and into our high-protein bracket. The protein comes primarily from RSPCA-approved chicken breast, with a little extra from pea protein in the sauce. This makes it a strong option for a post-training meal or for anyone looking to hit a significant daily protein target without cooking. We think it's one of the better options in the chiller for a protein-focused meal.
- How much sodium is in the Portuguese Style Chicken meal?
- The sodium per serve is 396mg, which is impressively low for a ready meal. This represents approximately 20% of the 2000mg daily limit recommended for adults. Many supermarket meals can easily push past 800mg or even 1000mg, so this is a standout feature. If you're conscious of your sodium intake but need the convenience of a pre-made meal, this is one of the stronger choices on the shelf. We'd consider it a good option for regular consumption.
- How do you heat this meal up?
- This meal is designed to be heated in the microwave. The instructions typically involve piercing the film and heating for a few minutes, usually around 4-6 minutes depending on your microwave's wattage. It's not designed for oven cooking. The tray and film are microwave-safe, making it a simple and fast option for a work lunch or a quick dinner when you're short on time. We'd recommend following the on-pack instructions for the best result.
- Where can I buy the Coles Perform Portuguese Chicken?
- This meal is part of the Coles own-brand Perform range, so it is stocked in Coles supermarkets across Australia. You'll find it in the chilled ready-meal section of the store. While it's a Coles product, it's always worth checking their website for availability at your local store before you head in. As a supermarket's own brand, it's not typically ranged by other retailers.
- How does this meal compare to others in the Coles Perform range?
- This Portuguese Style Chicken is one of the higher-protein options in the Coles Perform lineup. For context, it has the same protein and sugar content as the Perform Tandoori Chicken, showing a consistent nutritional approach for these particular meals. However, it does contain added sugar, which differs from other products in the range like the Perform Chicken & Potatoes, which has no added sugar. In our view, it sits at the top end for protein but is about average for processing.