Core Powerfoods Roast Chicken
Core Powerfoods Roast Chicken: independently scored 9.6/10 on Protein Score and 7.8/10 on Clean Score by ProteinScore.
43g protein per serve · 371 cal · 7.4g sugar · 645mg sodium · 350g serve.
Overview
This is Core Powerfoods doing what it does best: a familiar, comforting meal reverse-engineered for maximum protein. The classic roast chicken dinner - a pub staple - is notoriously hard to get right in a microwave tray, but this frozen version lands the key components of chicken, potato and gravy with a respectable 370.5 calories per serve. The ingredient list is anchored by real food: 34% chicken and 30% potato, with peas, carrots and corn making up the vegetable portion. Where the processing comes in is the onion gravy, which uses modified starch, maltodextrin and burnt sugar to hold together. The 645mg of sodium per serve, around a third of the daily 2000mg limit, is a key trade-off for the convenience and flavour. Compared with the brand's Butter Chicken, this Roast Chicken tray packs in 1.6g more protein per 100g with slightly less sugar. Its 27 ingredients also sit comfortably below the ready meal category average we track, which is typically around 32. It's a leaner list than many of its freezer-aisle neighbours. We see this as a workhorse meal for anyone who trains hard and needs a reliable, no-prep dinner waiting in the freezer. It heats in minutes and delivers a protein load that genuinely supports muscle recovery, which is exactly what the brand promises.
Protein Score: 9.6/10
Core Powerfoods has built its name on high-protein ready meals, and this Roast Chicken tray is a perfect example of that focus. It packs 43g of protein into a single 370.5 calorie serve, it earns a 9/10 and sits well above the category average for protein density. On the shelf, this meal delivers one of the highest protein counts in the freezer aisle. The 11.6g of protein per 100 calories is a lean figure, signalling that the protein comes from the chicken itself, not from padded carbs or fillers. It's a significant step up from the typical supermarket ready meal. This is a meal for someone who needs a serious protein refuel after training and can't face the kitchen. While it lacks fibre, the sheer protein volume makes it a genuinely filling dinner, not a light top-up. It's built for convenience without compromising on the main macro.
Clean Score: 7.8/10
Is this just another highly processed microwave meal? With 27 ingredients, it's more complex than a home-cooked roast but sits slightly leaner than the typical ready meal we analyse. The list includes one colour (150c) but no artificial sweeteners, earning it a 6.5/10. The ingredient list is mostly recognisable whole foods like chicken, potato, peas, carrot and corn. The processing comes from stabilising the gravy and sauce, using modified starch (1422) and maltodextrin to ensure it heats consistently from frozen. This is the standard trade-off for a meal that can live in the freezer for months. Ultimately, this meal scores above the category average for its cleaner profile. While it contains added sugar and a caramel colour for the gravy, it avoids the longer lists of gums, emulsifiers and flavour enhancers common in the category. For a freezer-aisle staple, it's a solid compromise.
Wins
- A huge 43g of protein per 350g serve.
- Under 400 calories for a high-protein meal.
- Real chicken breast is the first ingredient (34%).
Watch outs
- Contains 645mg of sodium, a third of the daily limit.
- Zero grams of fibre per serve.
- Contains added sugar in the gravy and demi glaze.
Ingredients
Chicken (34%), Potato (30%)(Potato (76%), Reconstituted Milk, Butter (Milk)(5%), Salt, White Pepper), Onion Gravy (20%){Water, Onion, Demi Glaze (Maltodextrin, Corn Starch, Natural Flavours, Onion Powder, Milk Solids, Tomato, Vegetable Extract, Burnt Sugar, Salt, Herbs and Spices, Food Acid), Tomato Paste, Sugar, Modified Starch (1422), Salt, Onion, Natural Flavour, Colour (150C)}, Peas (5%), Carrot (5%), Corn (4%).
27 ingredients.
Frequently asked questions
- How much sodium does this meal contain?
- This meal contains 645mg of sodium per 350g serve. This represents approximately 32% of the 2000mg daily sodium limit recommended for adults. While it's a significant amount for a single meal, it's not unusual for a convenient, flavourful ready meal. We'd suggest balancing it with lower-sodium foods throughout the rest of the day.
- Is this meal genuinely high in protein?
- Yes, with 43 grams of protein per serve, this is an athlete-grade high-protein meal. For context, many people aim for around 1 gram of protein per kilogram of body weight daily, and this single meal can cover a substantial portion of that. The protein comes primarily from real chicken breast. It's a strong option if you're looking to hit a high daily protein target without cooking.
- How do you heat this meal?
- This meal is designed for microwave heating directly in its tray. You typically pierce the film and heat it for a few minutes according to the package instructions. While oven heating might be possible, these trays are optimised for the speed and convenience of a microwave. It's best suited for a quick dinner or a work lunch when you have limited time and equipment.
- Where can I buy Core Powerfoods meals?
- Core Powerfoods meals are stocked in the freezer aisle at major Australian supermarkets like Coles. You can typically find them alongside other high-protein and fitness-oriented ready meals. While they are listed at major retailers, the brand may also sell directly from their own website, so that's worth checking too.
- How does the Roast Chicken compare to other Core Powerfoods meals?
- This Roast Chicken meal is one of the highest-protein options in the Core Powerfoods lineup we've seen. For example, it has more protein than their Butter Chicken, which offers 10.7g of protein per 100g compared to this meal's 12.3g. Most meals in the range are protein-focused, but this one stands out for its sheer volume per serve. We think it's their best foot forward for pure protein.