Quick Summary: Shredded BBQ chicken made in the Instant Pot in 25 minutes, with a homemade low-carb sauce that skips the sugar-laden ketchup base. Use it for sandwiches, salads, or bowls. Prep time: 15 minutes | Cook time: 25 minutes | Serves: 8
Jump to: | RECIPE | Ingredients | Commercial vs Homemade | Serving Ideas | FAQ
Pulled chicken with BBQ sauce is comfort food, but most commercial sauces are loaded with sugar. This version uses a homemade sauce built on diced tomatoes, vinegar, and smoky chipotles instead of ketchup.
The Instant Pot cuts the cooking time to 25 minutes compared to 3 hours in a slow cooker. The chicken comes out tender enough to shred right in the pot, and you haven’t heated up your kitchen on a summer day.
I use a mix of chicken thighs and breasts. The thighs add richness; the breasts keep it lean. Either works on its own if you prefer.
This post may contain affiliate links. As an Amazon Associate, I also earn from qualifying purchases. You can read our disclosure information here–
Ingredients
Below is a photo of the ingredients used to make the pulled chicken BBQ sandwich. To make the homemade low carb BBQ sauce, check the detailed measurements and ingredients in the recipe card below.
Commercial BBQ Sauces vs Homemade
The main problem with commercial BBQ sauces is the amount of sugar. Most grocery store BBQ sauces have 10-15 grams of sugar per serving, often from high fructose corn syrup or molasses. Even sauces that seem savory can be surprisingly sweet.
If you need a store-bought option, Classic 2 Carb BBQ Sauce by Ken Davis has only 2 carbs per serving. It works in a pinch but doesn’t have the depth of homemade.
The beauty of making your own is customization. I add smoky chipotles, but you could use cayenne for brighter heat or increase the liquid smoke for more smokiness.
Serving Ideas
- On toasted buns with crisp red cabbage slaw
- Over cauliflower rice or mashed cauliflower
- In lettuce wraps
- On a salad with avocado and pickled onions
- Stuffed in bell peppers
FAQ
Yes. Cook on low for 5-6 hours or high for 3-4 hours until the chicken shreds easily.
No. Use all thighs for richer, more forgiving meat, or all breasts if you prefer leaner chicken. Bone-in or boneless both work.
Yes. The sauce will be tangier but still flavorful. Or use a brown sugar substitute like Truvia.
Refrigerate for up to 4 days or freeze for up to 3 months. The sauce keeps the chicken moist when reheating.
Absolutely. It’s the same sauce from the spare ribs recipe. Works on any protein.
Interested in the Slow Carb Diet? Check out this comprehensive E-Guide on Fat Loss through a Slow Carb Diet.
Shredded BBQ Chicken
Equipment
Ingredients
For the Low Carb Sauce
- 16 oz can diced tomatoes
- 1 medium onion chopped
- 4 cloves garlic minced
- 2 Tablespoons tomato paste
- 2 Tablespoons Dijon mustard
- ⅜ Cup apple cider vinegar
- 2-3 Tablespoons paprika
- 2 Teaspoons salt
- 1 Teaspoon black pepper
- 1 Teaspoon liquid smoke
- 1 Tablespoons brown sugar optional can use Truvia brown sugar substitute
- 2 chipotles in adobo plus 2 Tablespoons adobo sauce
- 2 Tablespoons Worcestershire sauce or soy sauce
- optional spices cinnamon celery seed
- 1 ½ Pounds chicken thighs I used skin on and bone in, but you can do skinless-boneless
- 1 ½ Pounds skinless chicken breasts
Instructions
- Make the BBQ sauce by adding all sauce ingredients to a food processor and pulse until ingredients are finely minced.16 oz can diced tomatoes, 1 medium onion, 4 cloves garlic, 2 Tablespoons tomato paste, 2 Tablespoons Dijon mustard, ⅜ Cup apple cider vinegar, 2-3 Tablespoons paprika, 2 Teaspoons salt, 1 Teaspoon black pepper, 1 Teaspoon liquid smoke, 1 Tablespoons brown sugar optional, 2 chipotles in adobo plus 2 Tablespoons adobo sauce, 2 Tablespoons Worcestershire sauce or soy sauce, optional spices cinnamon
- In the instant pot, add 1 to 1 1/2 cups BBQ sauce, chicken breasts and thighs. Toss to coat the chicken pieces with the sauce.I used the poultry option on the instant pot and turned it to 25 minutes. You could just do the pressure cooker option and turn to 25-30 minutes also. If you want to make this in a slow cooker, cook for 3 to 5 hours.1 1/2 Pounds chicken thighs, 1 1/2 Pounds skinless chicken breasts
- Working right in the pot or slow cooker, use two forks to shred the meat into fairly large pieces (remove skin and bones from thighs and set aside)Season to taste with salt and pepper.Serve on buttered, toasted buns and garnish with crisp red cabbage.
Dorothy Stainbrook says: 
Leave a comment