Quick BBQ Pulled Chicken

8 Servings206 cals

This Quick BBQ Pulled Chicken recipe can be made in less than 20 minutes, is packed with flavor, high in protein, and great for meal prep! Are you ready to make your new favorite healthy BBQ chicken recipe!?

Start this recipe by taking out a large stock pot like this one. Since everything is going in the same place, this is pretty much the only thing you’ll need outside of a mixing spoon and something to shred your chicken with.

Add right into your pot 2 1/2 pounds of fat trimmed chicken breast, 1 cup of water, 1/2 cup of apple cider vinegar, 10 tablespoons of a low sugar bbq sauce, 4 cloves of garlic, 4 tablespoons of a low sugar ketchup, 1 chopped up red onion, and a pinch of black pepper.

Mix everything up together good.

Make sure while you’re mixing everything that your chicken is at least almost submerged. If it’s not, you can add in a little bit more water (1-2 ounces at a time) until it is.

Bring your pot over to your stove and put your burner on medium-high heat. Keep it here until it starts to boil while occasionally stirring/flipping around your chicken breast.

Once it starts to boil, turn your burner down to low-medium and let your quick bbq pulled chicken simmer for 15-20 minutes.

BBQ Pulled Chicken Shredding

Last, shred your chicken with 2 forks. Pulling your forks away from each other should be fairly easy if your chicken is cooked.

Let it simmer one more time for an additional 5-10 minutes after shredding.

Pro tip? If your chicken is over or undercooked it’s going to be harder to shred. Keep an eye on it while it’s simmering to prevent this from happen.

Take it off the heat and prepare your quick bbq pulled chicken sandwich! My favorite way to eat this recipe? My favorite bun, some low sugar bbq sauce, and some cheese! Let me know your favorite variations in the comments below.

Ready for an even quicker healthy and high protein dessert? Try The Best Protein Energy Balls Ever!

Quick BBQ Pulled Chicken Recipe

Quick BBQ Pulled Chicken

Healthy barbecue is here! This Quick BBQ Pulled Chicken recipe is packed with flavor, easy to make, high protein, and great for meal prep!
5 from 2 votes
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Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Main Course
Cuisine: American
Keyword: bbq chicken, pulled chicken, quick
Servings: 8 Servings
Calories: 206kcal
Cost: $5.50

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  • 2 ½ Pounds Chicken Breast
  • 4 Ounces Water
  • 4 Ounces Apple Cider Vinegar
  • 4 Cloves Garlic - or 2 Teaspoons Minced Garlic
  • 4 Tablespoons Ketchup - Low Sugar
  • 10 Tablespoons BBQ Sauce - Low Sugar
  • 1 Red Onion - Chopped
  • 1 Pinch Black Pepper


  • Trim the fat off of your Chicken Breast
  • Chop up your Red Onion and combine all of your ingredients into a stovetop pan
  • Turn your burner on Medium-High Heat
  • Bring your mix to a boil while occasionally stirring and flipping over your chicken
  • Once your mix starts to boil, reduce your heat to Low-Medium
  • Simmer for around 15-20 minutes
  • After 15-20 minutes, take two forks and shred your chicken either while it’s in the pan or on a separate plate
  • Let your shredded chicken simmer for another 5-10 minutes



Calories in the WHOLE recipe:
  • Calories: 1654
  • Fat: 30g
  • Saturated Fat: 5g
  • Sodium: 1504mg
  • Carbs: 105g
  • Fiber: 2g
  • Sugar: 68g
  • Protein: 241g
Calories in each serving (if make 8):
  • Calories: 206
  • Fat: 3.7g
  • Saturated Fat: .6g
  • Sodium: 188mg
  • Carbs: 13.1g
  • Fiber: .2g
  • Sugar: 8.5g
  • Protein: 30.1g


Calories: 206kcal | Carbohydrates: 13.1g | Protein: 30.1g | Fat: 3.7g | Saturated Fat: 0.6g | Sodium: 188mg | Fiber: 0.2g | Sugar: 8.5g


  1. Jaimie Tipton on January 2, 2020 at 12:00 am

    Getting ready for new year meal prep and found your website! Just putting this together in the insta-pot my husband said “WOW!” ” something smell’s AWESOME is it ready to eat?” I laughed and said “not yet just putting it all together in the pot to cook”. Cant wait to try this today for dinner! We start our new training on the 6th and have been so sick of traditional training recipes. So I was searching for new fresh ideas and found your website and subscribed also!! keep those recipes coming 🙂

  2. Jami on November 3, 2016 at 12:00 am

    This is the easiest yummiest BBQ chicken. I put it on a slimwich bun and it was perfect! Ate it all week long and never got sick of it.

  3. Jennifer on October 14, 2015 at 12:00 am

    Made this tonight for dinner. Really delicious meal! Good job Derek on the sauce, the ACV gives it a nice tangy taste! I will be making this meal again! Keep up the good recipes!

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