Quick Bodybuilding Barbecue Pulled CHICKEN Recipe

Quick Bodybuilding Barbecue Pulled Chicken Recipe
Written by The Protein Chef

This Barbecue Pulled Chicken recipe can be made in less than 20 minutes, is packed with flavor, high in protein, and is great for meal prep!

Here is the recipe:

  • 2 1/2 Pounds (40 Ounces) Chicken Breast
  • 1/2 Cup (4 Ounces) Water
  • 1/2 Cup (4 Ounces) Apple Cider Vinegar
  • 4 Cloves (2 Teaspoons) Minced Garlic
  • 4 Tablespoons (68g) Low Sugar Ketchup
  • 10 Tablespoons (185g) Low Sugar Barbecue Sauce
  • 1 Chopped Red Onion
  • Pinch Black Pepper

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

Trim the fat off of your Chicken Breast, chop up your Red Onion, and combine all of your ingredients into a stove top 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 and simmer for around 10:00-15:00. After 10:00-15:00 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 5:00-10:00. Mouthgasm!


  • Make sure your chicken is at least almost submerged in your mix! If it’s not, keeping adding in water until it is!
  • This will last in the fridge for 5-7 days, so make enough to last you the whole week!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


Leave a Comment

Join TPC Free!

FREE exclusive content, sales, weekly re-cap, upcoming projects, and MUCH MORE!

Subscribe now

You're awesome!