Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Healthy BBQ Pulled Chicken Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4 from 66 reviews
  • Author: Mary
  • Prep Time: 5 minutes
  • Cook Time: 4 hours
  • Total Time: 4 hours 5 minutes
  • Yield: 8 servings
  • Category: Main Course
  • Method: Slow Cooking
  • Cuisine: American
  • Diet: Low Fat

Description

This Healthy BBQ Pulled Chicken recipe offers a flavorful and nutritious twist on the classic BBQ pulled chicken. Using boneless skinless chicken thighs slow-cooked in a tangy pineapple tomato sauce infused with smoky and spicy seasonings, it creates tender, juicy chicken perfect for sandwiches, wraps, or bowls. The recipe is simple, requires minimal prep, and is ideal for a quick weeknight meal or meal prepping for the week.

Ingredients

Scale

Chicken and Vegetables

  • 3 pounds boneless skinless chicken thighs (family pack)
  • 1 medium onion, diced

BBQ Sauce

  • 1 (6 oz) can tomato paste
  • 1 (8 oz) can crushed pineapple
  • 1/4 cup apple cider vinegar
  • 1 teaspoon liquid smoke
  • 2 teaspoons paprika
  • 1 1/2 teaspoons chili powder
  • 1 1/2 teaspoons garlic powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon onion powder
  • Dash of cayenne pepper

Instructions

  1. Prepare the sauce: In a mixing bowl, combine the tomato paste, crushed pineapple, apple cider vinegar, liquid smoke, paprika, chili powder, garlic powder, cumin, salt, onion powder, and a dash of cayenne pepper. Mix thoroughly until all ingredients are well blended into a smooth sauce.
  2. Add ingredients to slow cooker: Place the diced onion and boneless skinless chicken thighs into the slow cooker. Pour the prepared BBQ sauce over the chicken and onions. Stir gently to coat the chicken evenly with the sauce.
  3. Slow cook the chicken: Cover the slow cooker and cook on high heat for 3 to 4 hours or on low heat for 6 to 7 hours. Cook until the chicken becomes very tender and starts to fall apart easily when stirred.
  4. Shred the chicken: Remove the lid and, using two forks, shred the chicken directly in the slow cooker. Allow the shredded chicken to rest in the sauce for a few minutes to absorb more flavors before serving.
  5. Serve: Serve the BBQ pulled chicken hot. It pairs wonderfully with coleslaw and can be enjoyed over buns, wrapped in tortillas, added to grain bowls, or eaten on its own for a healthy, satisfying meal.

Notes

  • You can adjust the cayenne pepper amount to control the spiciness of the BBQ sauce.
  • Leftovers store well in the refrigerator for up to 3 days or can be frozen for up to 3 months.
  • Use chicken breasts if preferred, but thighs provide more moisture and flavor in slow cooking.
  • For a thicker sauce, remove the lid during the last 30 minutes of cooking to allow some liquid to evaporate.
  • This recipe is versatile and pairs well with different sides such as roasted vegetables, mashed potatoes, or salads.

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!

Find it online: https://quickcookingguide.com/healthy-bbq-pulled-chicken-recipe/