Keto Pulled Chicken – Tender, Saucy, and Low-Carb

This keto pulled chicken is juicy, flavorful, and surprisingly simple. It works for busy weeknights, meal prep, or a crowd-pleasing weekend dinner. You get all the smoky, tangy comfort of classic pulled chicken without the sugar-laden sauce.

Serve it in lettuce wraps, over cauliflower rice, or piled on a chaffle for a satisfying low-carb meal. Best of all, it comes together with minimal effort and everyday ingredients.

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Keto Pulled Chicken – Tender, Saucy, and Low-Carb

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 2 to 2.5 lbs boneless, skinless chicken thighs (or breasts)
• 1 tbsp avocado oil or olive oil
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp ground cumin
• 1/4 tsp chili powder (or to taste)
• 1/2 cup sugar-free ketchup (no added sugar)
• 1/3 cup apple cider vinegar
• 2 tbsp tomato paste
• 2 tbsp brown-style keto sweetener (erythritol/monk fruit blend works well)
• 1 tbsp Dijon mustard
• 1 tsp liquid smoke (optional, for a smoky kick)
• 1/3 cup chicken broth (plus more if needed)
• 1 tbsp butter (optional, for richness)

Method

 

1. Season the chicken: Pat the chicken dry. In a small bowl, mix salt, pepper, smoked paprika, garlic powder, onion powder, cumin, and chili powder. Rub the spice mix all over the chicken.
2. Sear for flavor (optional but recommended): Heat oil in a skillet over medium-high. Sear chicken 2–3 minutes per side until lightly browned. This step boosts flavor but you can skip if short on time.
3. Make the sauce: In a bowl, whisk together sugar-free ketchup, apple cider vinegar, tomato paste, keto sweetener, Dijon, liquid smoke, and chicken broth until smooth.
4. Choose your cooking method: Add chicken and sauce to your cooker of choice: Slow cooker: Cook on Low 4–6 hours or High 2.5–3.5 hours.
5. Instant Pot: Pressure cook 10 minutes (thighs) or 12 minutes (breasts), natural release 10 minutes, then quick release.
6. Oven: Place in a covered Dutch oven at 325°F (165°C) for 60–80 minutes until easily shredded.
7. Shred the chicken: Transfer cooked chicken to a board and shred with two forks. If the sauce seems thin, simmer it uncovered for a few minutes to thicken.
8. Finish the sauce: Stir in butter for a silky texture (optional). Taste and adjust salt, vinegar, or sweetener to balance tang and sweetness.
9. Combine and serve: Return shredded chicken to the sauce and toss to coat. Serve hot in lettuce cups, over cauliflower rice, or on low-carb buns or chaffles.

What Makes This Special

This recipe delivers that slow-cooked, barbecue-style vibe without the sugar crash. It uses a keto-friendly sauce that’s tangy, slightly smoky, and balanced.

The chicken stays tender and easy to shred whether you use a slow cooker, Instant Pot, or oven. It’s also flexible: you can tweak the spice level, swap sweeteners, and use different cooking methods. Plus, the leftovers taste even better the next day.

Ingredients

• 2 to 2.5 lbs boneless, skinless chicken thighs (or breasts)
• 1 tbsp avocado oil or olive oil
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp ground cumin
• 1/4 tsp chili powder (or to taste)
• 1/2 cup sugar-free ketchup (no added sugar)
• 1/3 cup apple cider vinegar
• 2 tbsp tomato paste
• 2 tbsp brown-style keto sweetener (erythritol/monk fruit blend works well)
• 1 tbsp Dijon mustard
• 1 tsp liquid smoke (optional, for a smoky kick)
• 1/3 cup chicken broth (plus more if needed)
• 1 tbsp butter (optional, for richness)

Step-by-Step Instructions

1. Season the chicken: Pat the chicken dry.
   

   In a small bowl, mix salt, pepper, smoked paprika, garlic powder, onion powder, cumin, and chili powder. Rub the spice mix all over the chicken.

2. Sear for flavor (optional but recommended): Heat oil in a skillet over medium-high. Sear chicken 2–3 minutes per side until lightly browned.
   

   This step boosts flavor but you can skip if short on time.

3. Make the sauce: In a bowl, whisk together sugar-free ketchup, apple cider vinegar, tomato paste, keto sweetener, Dijon, liquid smoke, and chicken broth until smooth.
4. Choose your cooking method: Add chicken and sauce to your cooker of choice:
   • Slow cooker: Cook on Low 4–6 hours or High 2.5–3.5 hours.
   • Instant Pot: Pressure cook 10 minutes (thighs) or 12 minutes (breasts), natural release 10 minutes, then quick release.
   • Oven: Place in a covered Dutch oven at 325°F (165°C) for 60–80 minutes until easily shredded.
5. Shred the chicken: Transfer cooked chicken to a board and shred with two forks. If the sauce seems thin, simmer it uncovered for a few minutes to thicken.
6. Finish the sauce: Stir in butter for a silky texture (optional). Taste and adjust salt, vinegar, or sweetener to balance tang and sweetness.
7. Combine and serve: Return shredded chicken to the sauce and toss to coat.
   

   Serve hot in lettuce cups, over cauliflower rice, or on low-carb buns or chaffles.

How to Store

• Refrigerator: Store in an airtight container for 4–5 days. The flavor deepens over time.
• Freezer: Portion into freezer bags or containers and freeze up to 3 months. Press out extra air to prevent ice crystals.
• Reheat: Warm gently on the stovetop over low heat or in the microwave at 50–70% power.
  

  Add a splash of broth if it looks dry.

Benefits of This Recipe

• Low-carb and keto-friendly: Uses sugar-free sauce and balanced seasonings for big flavor without the carbs.
• High protein: Keeps you full and satisfied, ideal for meal prep and macro tracking.
• Flexible cooking methods: Works in a slow cooker, Instant Pot, or oven.
• Budget-friendly: Uses accessible ingredients and affordable cuts like chicken thighs.
• Versatile serving options: Pairs with many low-carb sides and works in bowls, wraps, or sliders.

Pitfalls to Watch Out For

• Hidden sugars: Some ketchups and barbecue sauces contain added sugar. Check labels or use a trusted sugar-free brand.
• Dry chicken breasts: Breasts can overcook quickly. If using breasts, reduce cook time slightly and keep an eye on doneness.
• Overly thin sauce: If watery, simmer uncovered to reduce or add a little more tomato paste.
• Too tangy or too sweet: Balance is key.
  

  Add a splash of vinegar for brightness or a pinch of sweetener to soften acidity.

• Over-salting: If your broth is salty, reduce added salt until tasting at the end.

Recipe Variations

• Chipotle Lime: Add 1–2 chopped chipotle peppers in adobo (check for sugar), plus 1 tbsp lime juice and zest for smoky heat.
• Alabama White Style: Swap the tomato base for 1/2 cup keto mayo, 2 tbsp apple cider vinegar, 1 tsp horseradish, and 1 tsp Dijon. Toss after shredding, not before cooking.
• Buffalo Pulled Chicken: Replace ketchup with 1/3 cup hot sauce, add 2 tbsp butter, and 1/4 tsp garlic powder for a spicy, tangy twist.
• Coconut Curry: Use 1/2 cup coconut milk, 1 tbsp curry powder, and 1 tsp turmeric. Skip ketchup and sweetener; finish with lime juice and cilantro.
• Smoky BBQ: Add extra smoked paprika, a touch more liquid smoke, and a pinch of espresso powder to deepen the flavor.

FAQ

Can I use rotisserie chicken?

Yes.

Shred the rotisserie chicken and warm it in the sauce on the stovetop for 5–10 minutes to meld flavors. Reduce broth since the chicken is already cooked.

Is liquid smoke necessary?

No, but it adds that classic barbecue depth. If you skip it, try extra smoked paprika or a small splash of brewed coffee for complexity.

What’s the best chicken cut for pulled chicken?

Thighs are the most forgiving and juicy.

Breasts also work but can dry out if overcooked. Adjust time and keep moisture in the pot.

How can I make the sauce thicker without starch?

Simmer to reduce, whisk in a little extra tomato paste, or melt in cream cheese for a richer, thicker finish. All options keep carbs low.

What should I serve it with on keto?

Try cauliflower rice, roasted broccoli, coleslaw (keto dressing), zucchini noodles, lettuce wraps, or low-carb hamburger buns or chaffles.

Can I make it spicier?

Absolutely.

Add more chili powder, a pinch of cayenne, or sliced jalapeños. Taste as you go so it doesn’t overpower the dish.

How do I prevent a vinegary taste?

Balance vinegar with a bit more sweetener and a knob of butter. Reducing the sauce slightly also rounds out sharp edges.

Is this recipe dairy-free?

Yes, if you omit the optional butter.

Everything else is naturally dairy-free.

Wrapping Up

Keto pulled chicken brings bold flavor, simple prep, and endless versatility. It’s easy to batch-cook, simple to store, and perfect for quick meals throughout the week. Adjust the sauce to your taste and try a few variations to keep things interesting. Once you make it, you’ll want it in your regular rotation.