Instant Pot BBQ Pulled Chicken (Fast, Flavorful & Meal Prep Friendly)

BBQ Pulled Chicken

This Instant Pot BBQ pulled chicken is saucy, tender, and ridiculously easy to make. It’s the perfect protein to meal prep for the week, toss into salads or grain bowls, and serve up in sandwiches or wraps.

Instant Pot Pulled BBQ chicken is a quick-cooking recipe that delivers all the smoky-sweet flavor of a slow-cooked favorite, without having to wait around. It also freezes really well, so it’s a no-brainer. Add it to your meal prep rotation, STAT!

Ingredients

• 1 kg (2.2 lbs) boneless skinless chicken breasts or thighs

• ½ cup low-sugar BBQ sauce (plus more for serving)

• ¼ cup water or chicken broth

• 1 tbsp apple cider vinegar

• 1 tsp smoked paprika

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp salt

• Optional: pinch of chili flakes for heat

Instructions

1. Season the chicken: Place the chicken in the Instant Pot. Sprinkle it with smoked paprika, garlic powder, onion powder and salt.

   
   

2. Add the sauce: Pour in BBQ sauce, vinegar and water or broth. Toss to coat the chicken evenly.

   
   

3. Pressure cook: Next close the lid and set the valve to sealing. Cook it on High Pressure for 12 minutes (thighs) or 10 minutes (breasts). Let it naturally release for 5 minutes, then quick release any remaining pressure.

   
   

4. Shred the chicken: Use two forks to shred the chicken directly in the pot. Stir well to coat with sauce. Add more BBQ sauce if you need to.

   
   

5. Serve: Enjoy this Instant Pot pulled chicken as a filling for hot in sandwiches, wraps, bowls or however you like.

   

   

   

   

   
   
   

Why You’ll Love This Instant Pot BBQ Pulled Chicken

• Fast and foolproof: No need to babysit it, just dump, pressure cook and shred.

• Healthy but hearty: Lower in sugar and high in protein, with no junky ingredients.

• Meal-prep approved: Make a big batch and use it throughout the week.

• Family-friendly: Sweet, smoky flavor that adults and kids both love.

• Incredibly versatile: This recipe for Instant Pot Pulled Chicken works in bowls, buns, salads, tacos, wraps and pretty much anything your imagine can think up.

Substitutions and Variations

• No BBQ sauce? Make a simple version with tomato paste, vinegar, honey, and spices.

• Spice it up: Add chipotle powder, cayenne or hot sauce to bring the heat.

• Sugar-free version: Use unsweetened BBQ sauce or swap with tomato passata and season to taste.

• Add veggies: Cook with sliced onion or bell peppers for extra flavor and fiber.

• Make it smoky: Add a little liquid smoke or smoked salt if you want a true BBQ taste.

Tips and Tricks

• Don’t skip the liquid: Even if you’re using BBQ sauce, the Instant Pot needs extra liquid to build pressure.

• Use thighs for best texture: Chicken thighs stay tender and juicy. Even if slightly overcooked, it will still be luscious and delicious.

• Double the batch: This recipe doubles easily and freezes beautifully.

• Shred while hot: Chicken is easiest to shred right after cooking.

• Stir back in the sauce: After shredding, give everything a good mix so the chicken soaks up all that BBQ flavor.

5 Common Mistakes When Making Instant Pot Pulled Chicken

While it’s simple enough, these typical trip-ups happen every now and then:

• Too little liquid: Can cause a burn warning or dry chicken. Always add at least ¼ cup of liquid.

• Overcooking chicken breasts: Stick to 10 minutes pressure + 5 min natural release for tender breasts.

• Not seasoning enough: Chicken needs bold seasoning to stand out in bowls or sandwiches. Don’t skimp.

• Forgetting to shred in sauce: Shredding in the liquid ensures the chicken absorbs every bit of flavor.

• Using sugary BBQ sauce: Overly sweet sauces can overpower everything. Balance is key.

How to Serve Instant Pot BBQ Pulled Chicken

Once you’ve got your saucy, shredded Instant Pot Pulled Chicken ready, the optional are endless. 

• Sandwiches or sliders: Pile onto whole grain buns or slider rolls with pickles and slaw. Add a dollop of Greek yogurt instead of mayo for extra protein.

• Bowls: Build a power bowl with brown rice or quinoa, roasted sweet potatoes, avocado and shredded greens. Drizzle with extra BBQ sauce or a tahini ranch.

• Lettuce wraps: Crisp romaine or butter lettuce makes the perfect low-carb wrap. Add shredded carrots, red cabbage and a squeeze of lime.

• Tacos: Use corn tortillas and top with avocado, cilantro and a quick cabbage slaw.

• Stuffed sweet potatoes: Slice a roasted sweet potato open and fill it with pulled chicken, black beans and hot sauce.

• Salads: Toss with leafy greens, grilled corn, cherry tomatoes, and a smoky vinaigrette.

• Pizza topper: Spread BBQ sauce on a whole wheat or cauliflower crust, add pulled chicken, sliced red onion, and dairy-free cheese. Bake and enjoy.

• Meal prep jars: Layer shredded chicken, grains, veggies, and sauce in a mason jar. Shake and eat on-the-go.

  
  

FAQs

• Can I use frozen chicken?

  Yes, you can. Just increase the cooking time to 15 minutes on high pressure and make sure the chicken pieces are not stuck together. No need to thaw.

• How long does it last in the fridge?

  Store in an airtight container for up to 4 days in the fridge.

• Can I freeze it?

  Absolutely. Let it cool, then freeze in portions for up to 3 months. Thaw overnight and reheat gently on the stove or microwave.

• What BBQ sauce should I use?

  Use one with minimal sugar and clean ingredients. Primal Kitchen, Stubbs (sugar-free), or homemade versions are all great choices.

• Can I use bone-in chicken?

  Yes, but be sure to remove the bones after cooking and adjust cook time to 15–20 minutes depending on size.