For those leading busy lives, the idea of returning home to a ready-made, flavorful meal is incredibly appealing. This article explores a variety of keto pulled chicken recipes suitable for both slow cookers and pressure cookers, offering a convenient and delicious way to maintain a low-carb lifestyle.
The Allure of Keto Pulled Chicken
Pulled chicken, especially when prepared with a keto-friendly approach, offers several benefits:
- Convenience: Many recipes utilize slow cookers or pressure cookers, allowing for minimal hands-on cooking time.
- Flavor: The slow cooking process infuses the chicken with rich, savory flavors.
- Versatility: Pulled chicken can be used in various dishes, from lettuce wraps to salads.
- Keto-Friendly: By using low-carb sauces and ingredients, these recipes fit seamlessly into a ketogenic diet.
Essential Ingredients and Flavor Enhancers
Several key ingredients contribute to the success of a keto pulled chicken recipe.
Chicken Selection:
- Chicken Thighs: Boneless, skinless chicken thighs are often preferred due to their higher fat content, which helps keep the chicken moist and tender during cooking. Frozen chicken thighs can also be used, adding moisture to the dish.
- Chicken Breasts: Boneless, skinless chicken breasts can be used as a substitute, but may require adjustments to cooking time and the addition of extra fat to prevent dryness.
Sauce Components:
- Tomato Paste: Organic tomato paste forms the base of many BBQ sauces.
- Vinegar: Red wine vinegar or apple cider vinegar adds tanginess to the sauce.
- Chicken Stock: Provides moisture and enhances the savory flavor.
- Mustard: Yellow mustard and spicy brown mustard contribute to the sauce's complexity.
- Liquid Smoke: Imparts a smoky flavor reminiscent of traditional BBQ.
- Soy Sauce or Coconut Aminos: Adds umami and depth. Coconut Aminos are a low-carb soy sauce alternative.
- Spices: Chili powder, cumin, and cayenne pepper provide warmth and spice.
- Sweetener: Erythritol, stevia, or liquid monk fruit can be used to achieve the desired sweetness without adding carbs. Lakanto or Swerve confectioners sweeteners are also viable options.
- Worcestershire Sauce: Adds a fermented, vinegar-based flavor.
- Olive Oil: Extra virgin olive oil adds healthy fats.
Flavor Boosters:
- Fish Sauce: A small amount of high-quality fish sauce (such as Red Boat Fish Sauce) can add a unique depth of flavor.
- Chipotle Peppers in Adobo Sauce: These peppers provide a smoky, authentic Mexican flavor. Be mindful of the sugar content in the adobo sauce.
Slow Cooker Keto Pulled Chicken Recipes
Slow cookers are ideal for creating tender and flavorful pulled chicken with minimal effort.
Basic Slow Cooker Method
Prepare the Sauce: In a container, combine ingredients like red wine vinegar, chicken stock, organic tomato paste, yellow mustard, spicy brown mustard, liquid smoke, soy sauce, chili powder, cumin, cayenne pepper, and erythritol. Stir well to combine. Adjust the sauce to your liking, adding more vinegar for tanginess or more erythritol for sweetness.
Read also: Crock Pot Keto Chicken
Add Chicken: Place frozen or fresh chicken thighs in the slow cooker. Pour the BBQ sauce over the chicken, ensuring each piece is coated.
Cook:
- If staying home: Put the lid on the slow cooker and cook for 2 hours on high. After 2 hours, submerge the chicken underneath all of the juice. Add butter and spread it out a little bit over the chicken. Turn your slow cooker to high and allow to cook for an additional 3-4 hours.
- If going out: Turn the slow cooker to low and let it cook for 7-10 hours. After 2 hours, add butter.
Shred: After the chicken is fully cooked, shred it with two forks until no large pieces remain.
Reduce Sauce: Remove the lid and cook for an additional 45 minutes, allowing the sauce to reduce.
Serve: Mix the chicken into the sauce and serve. Optionally, sprinkle coarse sea salt over the chicken when serving.
Read also: Easy Low-Carb Cheese Crackers
Keto Crockpot BBQ Chicken
This recipe combines the convenience of a crockpot with the flavors of BBQ.
Ingredients:
- Boneless, skinless chicken breasts (about two pounds)
- Sugar-free BBQ sauce (such as Sweet Baby Ray’s No Sugar Added)
- Brown sugar sweetener (such as Lakanto or Swerve)
- White distilled vinegar
- Worcestershire sauce
- Garlic powder, onion powder, and red pepper flakes
Instructions:
- Combine Ingredients: In a bowl, mix together the sugar-free BBQ sauce, brown sugar sweetener, white distilled vinegar, Worcestershire sauce, garlic powder, onion powder, and red pepper flakes.
- Slow Cook: Add the chicken breasts to the slow cooker and pour the barbecue sauce mixture over the top. Cover the crockpot and slow cook on low for 4-6 hours, or until the chicken easily shreds apart with a fork.
- Shred and Serve: Shred the chicken and serve.
Mexican Shredded Chicken (Slow Cooker Adaptation)
This recipe draws inspiration from Mexican cuisine, using chipotle peppers to add depth and authenticity.
Ingredients:
- Bone-in, skin-on chicken thighs
- Chipotle peppers in adobo sauce
- Salt, oregano, cumin, cayenne pepper
- Shallot, garlic, lime juice
Instructions:
- Sear Chicken: Heat ghee in a skillet and lightly brown each side of the chicken thighs.
- Prepare Sauce: In a blender, combine chipotle peppers in adobo sauce, salt, oregano, cumin, cayenne pepper, shallot, garlic, lime juice, and water. Blend until liquid.
- Slow Cook: Place the browned chicken thighs in a slow cooker and pour the sauce over them. Cook on medium heat for 90 minutes, flipping the chicken periodically and adding water as the sauce reduces.
- Shred: After 90 minutes, shred the chicken off the bone and cook for 30 more minutes, allowing the sauce to reduce.
- Serve: Garnish with cilantro and lime juice.
Pressure Cooker/Instant Pot Keto Pulled Chicken Recipes
Pressure cookers and Instant Pots offer a faster alternative to slow cooking, making them ideal for weeknight meals.
Basic Instant Pot Method
Ingredients:
- Chicken thighs
- Garlic powder
Instructions:
- Add Ingredients: Place the chicken thighs in the Instant Pot. Season with garlic powder. Add the chicken to the stainless steel liner of the Instant Pot.
- Cook: Cook the chicken on manual high pressure for 15 minutes.
- Release Pressure: Let the pressure release naturally for 15 minutes.
- Shred: Remove the cooked chicken from the Instant Pot and shred it in a large bowl using two forks or barbecue claws. Slowly add in some of the cooking liquid until the chicken is moist.
Instant Pot Keto Pulled Chicken with BBQ Sauce
This recipe uses a pressure cooker to quickly infuse the chicken with BBQ flavor.
- Prepare the Sauce: In a container, combine ingredients like red wine vinegar, chicken stock, organic tomato paste, yellow mustard, spicy brown mustard, liquid smoke, soy sauce, chili powder, cumin, cayenne pepper, and erythritol. Stir well to combine. Adjust the sauce to your liking, adding more vinegar for tanginess or more erythritol for sweetness.
- Add Chicken: Place frozen or fresh chicken thighs in the Instant Pot. Pour the BBQ sauce over the chicken, ensuring each piece is coated.
- Pressure Cook: Place the lid on the pot, lock it, and set to pressure cook on high for 15 minutes.
- Release Pressure: Once finished, release the steam. Natural release works best in this case.
- Shred: Remove the chicken and shred with two forks.
- Combine: Spoon the sauce over the chicken and combine well until the chicken is coated from all sides.
Keto Instant Pot Mexican Shredded Chicken
This recipe adapts the Mexican shredded chicken for the Instant Pot.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients:
- Bone-in, skin-on chicken thighs
- Chipotle peppers in adobo sauce
- Salt, oregano, cumin, cayenne pepper
- Shallot, garlic, lime juice
Instructions:
- Sear Chicken: Heat ghee in a skillet and lightly brown each side of the chicken thighs.
- Prepare Sauce: In a blender, combine chipotle peppers in adobo sauce, salt, oregano, cumin, cayenne pepper, shallot, garlic, lime juice, and water. Blend until liquid.
- Pressure Cook: Place the browned chicken thighs in the Instant Pot and pour the sauce over them.
- Cook: Follow the instructions above, just in your instant pot!
- Shred: After 90 minutes, shred the chicken off the bone and cook for 30 more minutes, allowing the sauce to reduce.
- Serve: Garnish with cilantro and lime juice.
Serving Suggestions
Keto pulled chicken is incredibly versatile and can be used in a variety of dishes:
- Lettuce Wraps: A classic low-carb option.
- Cauliflower Rice: A grain-free alternative to traditional rice.
- Salads: Top a salad with pulled chicken for added protein and flavor.
- Zucchini Noodles: Toss with zucchini noodles for a veggie-packed meal.
- Cauliflower Mash: Serve the pulled chicken on top of creamy cauliflower mash for a comforting meal.
- Loaded Bowl: Top with sour cream, avocado slices, shredded cheese, and a sprinkle of fresh herbs for an all-in-one meal.
- Fathead Empanadas: Use the Mexican shredded chicken as a filling for fathead empanadas.
Tips and Tricks
- Adjusting Flavors: Don't hesitate to adjust the sauce to your liking. Add more vinegar for tanginess, sweetener for sweetness, or spices for heat.
- Thickening the Sauce: If the sauce is too thin after cooking, you can thicken it with a small amount of xanthan gum.
- Using Frozen Chicken: You can cook frozen chicken in both slow cookers and pressure cookers, but you may need to increase the cooking time.
- Storage: Store leftover pulled chicken in an airtight container in the refrigerator for up to 5 days.
- Reheating: Reheat in the microwave until warm to your liking. On the stovetop, warm the chicken in a skillet over medium heat, adding a bit of water or broth to keep it moist, and stir occasionally until it’s fully heated through.
- Freezing: Freeze in a resealable baggie, with as much air removed as possible. Freeze flat; then, after it’s frozen, you can move it to make extra room in the freezer.