Instant Pot BBQ Chicken makes flavourful and healthy pulled chicken in 30 minutes total. Serve with rice, salad or make wraps and freeze for busy nights.
Love barbecue flavor? Try our Instant Pot ribs. Not exactly a health food but we made it healthier and believe in moderation.
Instant Pot Pulled Chicken
I came up with Instant Pot BBQ chicken recipe thanks to my 10 real life friends who keep raving about my chicken burritos. Everyone makes a double batch and freezes for busy weeknights. So, I decided to create another Instant Pot wrap recipe.
However, this Instant Pot pulled chicken is so versatile. You can have it for a quick dinner with brown rice, salad or lettuce wraps for a low carb version. And no sugar laden BBQ sauce is involved. Simple, healthy and real ingredients only and as always.
Ingredients You Will Need
- Chicken: You can use boneless and skinless chicken breasts, thighs or a combination of both. I would not recommend bone in chicken because it will release more juices diluting the flavor and sauce. You can even use frozen chicken breasts. Just make sure they are separated and cooking time remains the same.
- Onion adds sweetness and flavor to barbecue chicken. I used one giant Costco onion, “normal” grocery store onions would be two. 🙂
- Liquid smoke is sold in small bottles in sauce or spice section of some grocery stores, smaller gourmet shops or on Amazon. It lasts for years in the fridge. While it adds smoky flavor of a barbecue sauce you can replace it with 1 tsp of smoked paprika or omit. It is not a recipe breaker but I highly recommend you find one to make healthy BBQ sauce and pulled pork as well. 🙂
- Seasonings: Tomato paste, maple syrup, soy sauce, vinegar, garlic and chili powder “seal the deal”. No unknown ingredients. Easy!
How to Make Instant Pot BBQ Chicken
You can use 3 quart, 5 quart, 6 quart or 8 quart Instant Pot to make Instant Pot BBQ chicken. Ingredients will fit into any and cooking time remains the same. You can double the recipe in 6 or 8 quart pot.
Tip: New to pressure cooking? Check out my Instant Pot guide. Don’t have one yet? Check out which Instant Pot to buy.
- Add all ingredients to Instant Pot and cook for 20 minutes on high pressure. No water is necessary – that is correct. Onion and chicken will release enough juices to create steam.
- Release pressure immediately and shred chicken right inside the pot. How amazing is this?! If you let shredded chicken sit for 10 minutes it will soak up some of the juices. You do not have to thicken the sauce but I recommend so for true BBQ sauce experience, especially for wraps.
- Thicken BBQ sauce by pressing Saute. Whisk cold water with cornstarch, pour into a pot and stir. Cook for 2-4 minutes or until sauce is bubbling and has thickened.
How to Serve, Store and Freeze BBQ Chicken
BBQ pulled chicken dinner combination ideas:
- Chicken sandwiches, sliders or quesadillas.
- You can even use meat to top nachos or baked potatoes.
- Serve with a salad like oil based coleslaw or creamy coleslaw.
- For low carb dinner make lettuce wraps with BBQ meat.
- Serve with brown rice and steamed broccoli.
You get the picture – possibilities are endless! And chicken is ready in 30 minutes from start to finish with minimal effort from you while you get the sides ready. Check out my other 40 healthy Instant Pot dinner ideas.
How to make and freeze BBQ chicken wraps:
- Because of the sauce you can only make and freeze wraps right away. Do not refrigerate because wraps will get soggy.
- To reheat, thaw first and then bake at 425 F degrees for 10-15 minutes.
- This recipe makes 10 wraps using large whole wheat tortillas.
- Fillings I used: shredded red, green or savoy cabbage; sliced avocado, green onion and sesame seeds.
- I think if you add cooked rice, it will absorb some of the sauce making wraps more “dry”. Or “line” inside of tortilla with kale leaves (without ribs).
- To help with wrapping, place filling to the edge closer to you, fold the front and then sides. When rolling keep tucking filling inside.
Refrigerate meat leftovers in an airtight container for up to 5 days. Freeze cooked leftovers for up to 3 months. Thaw on a counter for at least 6 hours or longer in the fridge. Reheat in a pot by simmering on low with a tiny splash of water.
Freezer meal: Add all ingredients to a bag and swoosh chicken around to separate so it doesn’t cook in a frozen blob. Freeze uncooked in a gallon size Ziploc bag or these re-usable 1 gallon silicone bags I am obsessed with! Cook from frozen following the rest of the recipe.
Enjoy and eat less Baby Ray’s. 🙂
More Healthy Instant Pot Chicken Recipes
- Instant Pot pot roast
- Instant Pot chicken thighs
- Instant Pot meatballs
- Instant Pot carnitas
- Browse all healthy Instant Pot recipes.
Did you know we have entire Youtube channel dedicated to healthy Instant Pot recipes and tips? My goal is to help you become confident with your Instant Pot by demonstrating each delicious foolproof recipe in step-by-step videos.
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Instant Pot BBQ Chicken
Ingredients
- 3 large 2 lbs boneless skinless chicken breasts, thighs or both
- 2 large onions diced
- 3 oz tomato paste low sodium
- 3 tbsp maple syrup or honey
- 3 tbsp soy sauce I used Bragg's liquid aminos
- 1 tbsp apple cider or white vinegar
- 2 tsp liquid smoke 1 tsp smoked paprika or omit
- 1 tsp chili powder
- 1 tsp garlic powder
- 3 tbsp cold water
- 3 tbsp cornstarch
For chicken wraps:
- 10 large whole wheat tortillas
- 5 cups shredded green red or savoy cabbage
- 2 avocados sliced
- 1 bunch green onions chopped
- 10 tsp sesame seeds
- Ground black pepper to taste (a must!)
Instructions
- In any size Instant Pot, add chicken, onion, tomato paste, maple syrup, soy sauce, vinegar, liquid smoke, chili powder and garlic powder. No water is necessary - that is correct. Onion and chicken will release enough juices to create steam.
- Close the lid, set pressure vent to Sealing and press Pressure Cook on High or Manual for 20 minutes.
- Release pressure right away using Quick Release method and open the lid.
- Shred chicken with 2 forks right inside the pot. You do not have to thicken the sauce but I recommend so for true BBQ sauce experience, especially for wraps.
- Press Saute.
- In a small bowl, whisk cold water with cornstarch, pour into a pot and stir.
- Cook for 2-4 minutes or until sauce is bubbling and has thickened. That's it!
- Serve barbecue chicken in sandwiches, sliders or quesadillas. You can even use meat to top nachos or baked potatoes. For low carb dinner serve with salad or make lettuce wraps. Enjoy with brown rice and steamed broccoli. Sky is the limit.
- To make chicken wraps, for each wrap place 1/2 cup shredded cabbage, 1/2 cup meat, 3 slices avocado, 2 tsp green onion and 1 tsp sesame seeds on 1 large tortilla on the edge closer to you. Fold the front and then sides. When rolling keep tucking filling inside.
- Refrigerate meat leftovers in an airtight container for up to 5 days. Freeze for up to 3 months. Thaw on a counter for at least 6 hours or longer in the fridge. Reheat in a pot by simmering on low with a tiny splash of water.
- Freezer meal: Add all ingredients to a bag and swoosh chicken around to separate so it doesn't cook in a frozen blob. Freeze uncooked in a gallon size Ziploc bag or these re-usable 1 gallon silicone bags I am obsessed with! Cook from frozen following the rest of the recipe.
Notes
- You can use frozen chicken breasts. Just make sure they are separated and cooking time remains the same.
- You can use 3 quart, 5 quart, 6 quart or 8 quart Instant Pot. Ingredients will fit into any and cooking time remains the same. You can double the recipe in 6 or 8 quart pot.
- Because of the sauce you can only make and freeze wraps right away. Do not refrigerate because wraps will get soggy.
- To reheat, thaw first and then bake at 425 F degrees for 10-15 minutes.
- I think if you add cooked rice, it will absorb some of the sauce making wraps more "dry". Or "line" inside of tortilla with kale leaves (without ribs).
Recipes and images are a copyright of ifoodreal.com
A wonderful dish, Olena! And you are right – no water was needed there: there was plenty of sauce when I opened the lid! I did it with boneless skinless chicken thighs, and I served it with rice the first day, and then in pita bread pockets the next day. Loved the flavor and the consistency! Thanks!
You are welcome Irene!
Love it!
I like this method of making BBQ chicken. I like that you make things simple in your recipes. Thank you.
You are welcome!
This recipe was a hit with the whole family!!!! I’ll definitely be serving this again!
I really enjoy your recipes …. family friendly and delicious!
Yay! Sounds like this recipe is a win for your family!
This BBQ chicken was delicious. My family loved it!
Delicious, simple, versatile!!!!
“Game changer” according to my husband 🙂
This is a quick, easy, and tasty way to use frozen chicken breasts – thank you!
That’s fantastic!
You definitely should have worded your recipe differently, above it states everything goes in one pot. That’s just what I did, then at the bottom of the recipe…… it states cornstarch and water are to be mixed up separately. So I’m unsure of how my dinner will turn out?? I will keep you posted LOL here’s hoping it’s not a waste with a shortage of food in my area currently thanks to virus. And this is the very first time I’ve had an error like this ?♀️?
One pot doesn’t mean one step. You have to read any recipe and not the blurb before making it. However, it will turn out fine and you can thicken sauce with more slurry and you will have dinner. Can’t ruin food with a few tbsp of cornstarch. 🙂 Enjoy!
This looks easy and delicious. I can’t wait to make this tomorrow. Dyakuyu, Olena!!!
I made it today and it was a huge hit with my wife and me.Since my can of tomato paste was about twice the amount of the recipe and I didn’t want to keep the rest of the can in the fridge, I dumped the entire can into the Instant Pot. I increased the amount of the other ingredients, eyeballing it. I wish I would have added even more because it was a bit too tomatoey. Still delicious! I made steamed skinny asparagus with it and we put the chicken and the asparagus into lettuce wraps. They were very messy — and very yummy. This recipe is definitely a keeper.
This looks lovely I’m definitely gonna try this
Please don’t be shy to leave me a comment with a star review once you make any recipe. Have a great week!
Yes yes yes… Love this five star recipe . I Did make the shredded chicken in the instant pot using this recipe and added different flavors than you used. I love your recipes and always come back to them because you make smart suggestions about how to serve and what to make as a side or alternate recipes that are relevant! Half of the recipes I find are through your “you may also like” list ?
You are original, and like your web name I foodREAL … You seem real ?. I would like to know about your Ukrainian heritage and food…your culture ?
Thank yo I for your detailed review, Raina. Helps me to understand and serve you guys better. You can search my website for posts about me under Life section.:)
Great meal.
Thank you for your wonderful review, Brian.
super yummy
Yay!!!
Can I cook this on slow cooker?? I don’t own a instant pot yet!! Thank you
By the way I love all your recipes ❤️
Glad you are enjoying my recipes, Ruth. I think so. Add 1 cup broth to cook for 6 -8 hours on low and then thicken with slurry, might need more, on High.
ifoodreal is literally one of the best healthy recipes blogs out there! I love this recipe especially for weight loss and I am so grateful that i have found your blog. it not only helps to lose weight but keep it off as well! Love this stuff!
Fallowed the recipe word to word but had to add salt, dry mustard, ground black pepper and worcestershire sauce for deeper flavor. Otherwise it is a fantastic recipe! Definitely will make it again Thank you Olena for your amazing recipes!
Awesome to hear and you are so welcome, Tanya.