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

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
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.