Reclaim your love of barbecue with this easy low-carb recipe that harnesses your Instant Pot for a quick weeknight dinner!
I’m not the world’s biggest barbecue fan. But I do love a shredded meat sandwich, with or without sauce. There’s nothing so satisfying to me as chicken or pork that’s been cooked to tender perfection, then pulled apart for easier layering. I preferred mine on fluffy brioche buns until I went low-carb. When I learned that most store-bought barbecue sauces contain sugar and other high-carb ingredients, I turned my back on them without a second thought.
Then my partner’s family hosted a potluck—and asked us to bring an entrée that was both a crowd-pleaser and easy to serve. Enter this sugar-free keto BBQ pulled chicken recipe! It combines my love for shredded meat and my partner’s passion for all things barbecue into a tasty, kid-friendly dish that respects our low-carb goals. Plus, it’s quick enough for a weeknight dinner but flexible enough for weekend gatherings.
The sugar-free barbecue sauce and low-sugar Italian dressing play off each other in the most pleasant ways. Tangy-sweet barbecue flavors mingle with the garlicky and herbaceous notes of the dressing to create a tantalizing depth of flavor. Tossed with tender shredded chicken, the result is deliciously comforting. We served it with a choice of lettuce wraps or gluten-free buns—and it was a hit with everyone from the teenaged nephew to the grandparents!
How to make this dish in a slow cooker
Your Instant Pot delivers tasty barbecue pulled chicken in a flash. But if you’re taking this dish to a get-together or serving it as part of a casual buffet, your Crock-Pot might be the better choice. Not only does it allow unattended cooking—which frees you to tackle the rest of your to-do list—but it also preserves more moisture with its gentle, low-and-slow heat, yielding consistently tender, juicy chicken that shreds easily. Plus, you can serve directly from the slow cooker!
To prepare this recipe in a slow cooker, simply combine all the ingredients—chicken, water, salt, barbecue sauce, dressing, and brown sugar substitute—directly in the crock. Cover and cook on high for three hours or on low for six hours, until the chicken reaches a safe internal temperature of 165°F and is easy to shred with two forks. Finish by returning the shredded chicken to the sauce in the crock and setting it to warm. So long as the food stays at 140°F or above, it’s safe to keep in the Crock-Pot for up to four hours.
How do I store leftovers?
Let your pulled chicken cool before storing it, but don’t leave it at room temperature longer than 2 hours. Store leftovers in an airtight container in the fridge for up to 4 days. You can also freeze the cooled chicken for up to 3 months in a freezer-safe container or resealable bag, removing as much air as possible before sealing. Thaw overnight in the fridge. Reheat on the stovetop or in the microwave, stirring occasionally and adding a splash of water to restore moisture if needed, to a safe internal temperature of 165°F.
Similar recipes to try
Hungry for more low-carb dishes with big, bold barbecue flavors? Choose between your Instant Pot and slow cooker to make Healthy Pulled Pork with sugar-free barbecue sauce. Or lean on your oven for these Juicy Boneless Pork Ribs that feature a zesty dry rub. And here’s a quick and easy recipe for homemade Keto Barbecue Sauce to elevate all your grilling, dipping, and savoring!
Sugar-Free Keto BBQ Pulled Chicken
Ingredients
- 1 1/2 pounds chicken breasts boneless and skinless
- 1/4 cup water
- Pinch of salt
- 1 cup sugar-free barbecue sauce
- 1/4 cup low-sugar Italian dressing
- 1/4 cup brown sugar substitute
Instructions
- Place the chicken breasts in the insert of the Instant Pot. Pour in the 1/4 cup of water and sprinkle with a pinch of salt.
- Secure the lid and set the valve to sealing. Cook on high pressure for 15 minutes. Once the timer ends, carefully quick release the pressure.
- Transfer the chicken to a large bowl. Use two forks to shred it into bite-sized pieces.
- In a small bowl or measuring cup, whisk together the barbecue sauce, Italian dressing, and brown sugar substitute until smooth.
- Return the shredded chicken to the Instant Pot. Pour the sauce mixture over the chicken and toss until evenly coated. For bolder flavor, set the Instant Pot to sauté and cook the chicken with the sauce for 3–5 minutes, stirring often, until heated through and slightly thickened.
- Serve immediately.
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