Low Carb Pulled Chicken

There are evenings when the only thing that’ll satisfy is something saucy, comforting, and just a little bit nostalgic. This keto pulled chicken fits the bill, bringing big BBQ energy to your table without the sugar or the fuss. Forget standing over the grill—this is a dish I turn to time and time again for summer get-togethers, quick weeknight meals, or when a neighbor’s at the door around dinnertime and you want to impress without breaking a sweat.

Why This Dish Always Wins in My Kitchen

There’s something about the combination of juicy chicken and a sweet, smokey BBQ sauce that always takes me back to summer evenings spent outside—beer in hand, everyone laughing and piling their plates a little too high. Growing up, pulled chicken was a staple at family picnics, but switching to a low-carb lifestyle made me think those days were over. Until I stumbled upon the magic of homemade keto BBQ sauce.

With the right blend of spices (and, yes, a good splash of liquid smoke), this version delivers all the comfort and depth of the classic, minus the sugar crash later. My family didn’t even realize it was low-carb the first time I served it—they just asked for seconds.

Real-Life Tips for Fuss-Free Pulled Chicken

• Let the Slow Cooker Do the Work: On busy days, I just toss everything in before heading out the door. When I walk back in, the house smells like barbecue heaven, and dinner is mostly done.

• Don’t Be Afraid to Adjust: I love tweaking the sauce. Some days, I’ll bump up the vinegar for extra tang, or sneak in more smoked paprika when I want a deeper smokiness.

• Taste as You Go: BBQ sauce is all about balance—start conservatively with your sweetener and vinegar, then fine-tune until it tastes just right for you.

• Shredding Shortcut: Use a hand mixer on low to shred the cooked chicken right in the slow cooker. Quick, clean, and saves my wrists after a long day!

• Store-Bought Sauce? No Shame: If I’m strapped for time or fridge space, I’ll use a quality sugar-free sauce—just double-check the carb count, and maybe doctor it with a little extra seasoning.

Ingredient Notes From My Kitchen

• Chicken Breasts: Boneless, skinless breasts work perfectly, but thighs are delicious too—just a tad juicier and a bit richer.

• Worcestershire Sauce: Never skip this. It’s the secret behind that “something special” in the sauce.

• Mustard: Some days I swap yellow for Dijon if I want a sharper kick.

• Liquid Smoke: Don’t overdo it—a small splash goes a long way. My first try was a bit too “campfire,” but now I measure by drops.

• Liquid Keto Sweeteners: I’ve found that a few drops of monk fruit sweetener meld right into the sauce. If you love “Sweet Baby Ray’s” style, add a touch more; if you prefer tangy Carolina BBQ, ease off.

Making the BBQ Sauce Your Own

Every family seems to have a different BBQ sauce favorite. Sometimes, I’ll riff on these regional twists:

• Carolina Style: Add a splash more vinegar and a smidge more sweetener for that classic zing.

• Texas Style: Boost the chili powder and smoked paprika for a spicier, bolder kick.

• Nashville Style: Go heavier on the smoke and maybe sneak in a pinch of cayenne.

This chicken is super forgiving—taste, tweak, and make it yours.

Storage, Reheating, and Freezer Tips

In my house, leftovers rarely last long, but if you’re lucky enough to have some, here’s what I do:

• Store in an airtight container in the fridge. Always mix the chicken with some sauce before putting it away so it doesn’t dry out.

• Reheat gently in the microwave or on the stovetop. Add a splash of water or broth if the sauce looks too thick.

• Freeze: Portion into freezer bags with the air pressed out. I love pulling a bag out for last-minute lunches—just microwave straight from frozen, and it comes back to life with a little stirring.

My Favorite Ways to Serve Keto Pulled Chicken

• Sandwiches: My top pick—pile it onto toasted keto buns and top with creamy coleslaw.

• BBQ Plate: Serve with cauliflower mac and cheese, green beans, and a wedge of keto-friendly cornbread.

• Wraps and Bowls: Spoon it into crisp lettuce leaves for a light lunch, or top your favorite salad for a hearty meal.

• Quick Snacks: Sometimes I scoop it onto celery sticks for an easy afternoon pick-me-up.

This pulled chicken has bailed me out before more potlucks, backyard parties, and last-minute dinner guests than I can count. The best part: it’s comfort food you can feel good about eating and sharing.

If you try this out, let it linger in the sauce for a bit—the flavors soak in even more, and everyone will think you spent all day tending a smoker. Here’s to more nights around the table, plates heaped high, and friends and family going back for just one more bite.

Low Carb Pulled Chicken

Yield: 6

Prep Time: 20 minutes

Cook Time: 6 hours

Total Time: 6 hours 20 minutes

If you're in the mood for something bold, saucy, and low-carb, this smoky pulled chicken will hit the spot. It’s tender, flavorful, and soaked in a tangy homemade BBQ sauce—perfect for piling onto keto buns, pairing with a crunchy slaw, or simply enjoying by the forkful.

Print

Ingredients

For the Chicken

• 4 boneless, skinless chicken breasts (6–8 oz each)
• 2 cloves garlic
• ¼ onion, sliced
• ½ cup chicken broth

Spice Blend

• 1 teaspoon salt
• ½ teaspoon black pepper
• 2 teaspoons garlic powder
• 1 teaspoon onion powder
• ½ teaspoon smoked paprika
• ½ teaspoon chili powder

Homemade BBQ Sauce

• 6 oz tomato paste
• 1 cup water
• 6 tablespoons apple cider vinegar
• ½ cup mustard
• ¼ cup Worcestershire sauce
• 1 teaspoon liquid smoke
• 2 teaspoons garlic powder
• 5 teaspoons onion powder
• 5 teaspoons smoked paprika
• 1½ teaspoons salt
• 1 teaspoon liquid monk fruit or stevia (or adjust to taste)

Instructions

1. Start by placing sliced onion, whole garlic cloves, and chicken broth into the base of your slow cooker.
   
2. In a small bowl, stir together the salt, pepper, garlic powder, onion powder, chili powder, and smoked paprika. Pat the chicken breasts dry, then generously rub the spice mixture over each piece, coating both sides. Nestle the seasoned chicken on top of the onion mixture.
   
3. Cover and cook on high for 4–6 hours or on low for 8–10 hours. The chicken is ready when it's fork-tender and easy to shred.
   
4. Once cooked, remove the chicken and set it aside. Scoop out the onions, give them a rough chop, and clean out the slow cooker basin.
   
5. Return the chopped onions to the slow cooker. Stir in all the BBQ sauce ingredients until smooth and well combined. Taste and adjust the sweetness, salt, or smoke to your liking.
   
6. Shred the chicken using two forks, then toss it into the sauce, mixing until every bite is coated. Cover and heat until warmed through.

Notes

• Want to save time? Use your favorite store-bought keto-friendly BBQ sauce—about 2½ to 3 cups will do.
  
• If you prefer a bit more sweetness, feel free to increase the monk fruit or stevia to taste.
  
• To make in an Instant Pot: Cook on high pressure for 15 minutes with a quick release.
  
• Leftovers reheat beautifully in the microwave or on the stovetop.
  

Nutrition Information:

Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 207Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 68mgSodium: 1390mgCarbohydrates: 15gFiber: 3gSugar: 6gProtein: 28g

Chickenrecipes.blog, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

Try other Low Carb recipes:

• Low Carb Chicken Pesto Bake
• Low Carb Keto Garlic Parmesan Chicken
• Low Carb Oven Fried Chicken