keto bbq pulled chicken

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Instant Pot Keto Pulled BBQ Chicken Recipe

You may ask: “Can you eat barbecue (BBQ) chicken on Keto? The answer is YES. This delicious Instant Pot Keto Pulled BBQ Chicken, using chicken breast, low carb barbecue sauce and yummy spices makes a quick and easy gluten free, sugar free and low carb main dish. 

How To Make Keto BBQ Chicken

You can make this in the Instant Pot, Ninja Foodi, using the Pressure Cooker setting to make a quick meal.  You can also make this in the Crockpot or slow cooker, it will just take a little longer. 

How Long Should You Cook Chicken In The Instant Pot?

Always check the internal temperature with a meat thermometer like this digital one I love to be safe.  This chicken is pressured cooked for 10 minutes – very fast! 

How Many Net Carbs In Instant Pot Keto Pulled BBQ Chicken Recipe?

This delicious chicken only has 9.5 net carbs per serving. 

Instant Pot Pulled Keto BBQ Chicken on cutting board to pin

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History of Barbecue

Instant Pot Pulled Keto BBQ Chicken showing history of barbecued chicken

According to this article in the Times, each country and even states in America have their own version of what barbecue is.  Being from Texas, we tend to try to barbecue everything!

The word barbecue was derived from a Caribbean Indian tribe, according to Live Science. Their word for barbecue was barbacoa.

According to Planet Barbecue, the word first appeared in a Spanish explorer's account of the West Indies in 1526.

All I know, is the barbecue we have today is delicious, but loaded in carbs. This Instant Pot Keto Pulled Barbecue Chicken recipe replaces the sugar with natural sweeteners, keeping it Keto friendly and the taste is still amazing!

What Chicken Is Best? 

Instant Pot Pulled Keto BBQ Chicken best chicken showing live chickens pasture raised

It's really important to use fresh, cage free organic chicken. This ensures you are getting the cleanest chicken available. 

Increased exercise in free range chickens can create more muscles in chickens creating a juicier meat. 

Free-range chickens are happier and healthier chickens, resulting in juicier and healthier meat.

If the chickens are less stressed, they have lower cortisol levels. Not only does this keep you from ingesting the extra cortisol which none of us need, the high cortisol levels can toughen up the meat. 

My all time favorite is ButcherBox Chicken.  It's so juicy and the chicken breast are really big. 

ButcherBox meat is delivered right to my door and stays frozen even in the Texas heat and includes chicken, wild caught salmon, grass fed and finished beef, heritage pork, scallops and more. 

I can customize my box and get it every month or every other month.  Sure beats going to the grocery store and paying higher prices for good quality meat. 

Ever wonder if the meat you're eating is from animals that have been raised humanely? With ButcherBox, you don’t have to worry. 

The chicken would be perfect for this Instant Pot Keto Pulled BBQ Chicken Recipe!

Click here for the best ButcherBox special.

quality meat butcherbox special offer coupon

What Keto Barbecue (BBQ) Sauce To Use for This Pulled Chicken? 

It's important that you use a low carb barbecue sauce like his one to avoid adding unnecessary carbs.  

keto pulled bbq chicken instant pot

Instant Pot Pulled BBQ Chicken

Ingredients
  

  • 16 oz Skinless and boneless chicken breast
  • 1 cup Chicken broth
  • 1/2 cup Onion chopped
  • 1/2 tsp Garlic powder
  • 1/2 tsp Cayenne pepper
  • 1/2 tsp Black pepper
  • 1 1/2 tsp Salt
  • 1/2 tsp Onion Powder
  • 1/2 tsp Smoked Paprika
  • 1 tbsp Worcestershire sauce
  • 1 cup Low Carb Barbecue Sauce
  • 2 tbsp Golden Monk Fruit

Instructions
 

  • Mix all the dry ingredients in a small mixing bowl.
  • Rub the dry mixture into the chicken breast on both sides and set aside.
  • Pour the chicken broth and Worcestershire sauce in bottom of instant pot. This needs to stay on the bottom so the pot can come to pressure.
  • Place trivet on bottom of Instant Pot
  • Add chicken on top of trivet.
  • Pour barbecue sauce on top of chicken and do not stir!
  • Place the pressure cooking or steamer lid on the Instant Pot.
  • Set valve to seal.
  • Set to pressure cook for 10 minutes.
  • Cooker will need to heat up and then will cook for 10 minutes.
  • When finished, let set for 10 minutes. (natural release)
  • Quick release the valve.
  • Check temperature of chicken, cook to internal temp of 165 degrees.
  • Shred / pull chicken.

Nutrition for Instant Pot Pulled Keto BBQ Chicken

keto nutrients recipe low carb gluten free

(4 servings with the barbecue sauce listed below)

  • 117 Calories
  • 1.5g Fat
  • 1g Fiber
  • 13g Protein
  • 15 Total Carbs
  • 9.5 Net Carbs  

Cooking times can vary based on your appliance and altitude/elevation.

Always check with a meat thermometer to be safe! 

Instant Pot Pulled Keto BBQ Chicken

TIP: Shred the Instant Pot Keto Pulled BBQ Chicken quick and easily with your mixer.  This video shows you how. 

Instant Pot Pulled Keto BBQ Chicken

Serving Suggestions 

Instant Pot Pulled Keto BBQ Chicken dinner

Here are some great recipes (click on link) to add with your delicious BBQ Chicken:

Best Keto Coleslaw

Keto Green Vegetables and Sides

Spicy Deviled Eggs

Low Carb Chaffles  (make a sandwich)

Best Keto Potato Substitutes

Make a delicious Keto Shredded BBQ Chicken Pizza

Learn more about starting or maintaining a Keto lifestyle in this article: Keto Diet Review, Before and After and How to Start

Grab Free Resources by Clicking Here Such As:

  • Keto Eating Out Guide
  • Free 5 Day Video Training – Prepare to Blast Your Belly Fat!
  • 23+ Keto and Gluten Free Recipe Download
  • Keto Snack Ideas
  • Keto Drink Guide
  • MORE

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Conclusion 

This Instant Pot Pulled Keto BBQ Chicken recipe is delicious and I hope you enjoy it as much as we did! 

Keep it healthy! 

Jamie

Medical Disclaimer: I'm a certified health coach, not a licensed medical professional and the advice on this page is from my personal experience, health coach certification training or from the experience of my clients. You should talk with your medical professional when seeking advice about a medical condition, new diet or exercise program.

5 COMMENTS

    • Hi Nathalia! So glad you are trying the recipe – great idea with the jackfruit – Enjoy!

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