Simple Keto BBQ Pulled Chicken

I know a lot of you are super busy during the weekdays, so I wanted to figure out a recipe that you could cook while you’re at work. There’s nothing better than walking through your front door after a long day of work and smelling the delicious flavors that have been cooking for you all day. Nothing to worry about, dinner is finished, and you don’t have to stress yourself any more than you already are!

If you guys haven’t already got some fish sauce, go ahead and give it a try! I know, I know…it smells absolutely rancid. BUT, trust me here it will add a depth of flavor to almost every savory dish you make. I started adding it to pretty much everything I cook now – stews, grilled chicken, marinara sauce – you name it! Just hold your nose, and toss it in, you’ll believe me when you taste it.

Though, if you do get fish sauce, opt for a good brand like Red Boat Fish Sauce. This brand is a bit pricy, I know that, but you don’t use a lot of it at a time, so it will last you months. Most of the store bought fish sauces (even the ones in Asian grocery stores) will have tons of extra additives, giving either ingredients you don’t want or a carb count you don’t want.

You can without a doubt use frozen chicken thighs for this recipe, heck – that’s what I did! They end up bringing a bit more moisture to the party, so when you let the sauce reduce at the end, make sure you take the lid off of the slow cooker. Oh, and if you don’t have a slow cooker I highly suggest getting one. Letting your food cook all day while you’re at work is an awesome thing, giving you both a stress free dinner and more time on your hands.

Just remember that chicken is pretty protein heavy, and although we are using the fattier cuts plus adding butter to this, we still need a side dish to balance out the protein to the fats. Feel free to serve with a side salad of mixed greens topped with cheese, hard boiled egg, bacon, and ranch!

Yields 4 Total Servings

The Preparation

• 6 large boneless skinless chicken thighs
• 1/3 cup salted butter
• ¼ cup erythritol
• ¼ cup red wine vinegar
• ¼ cup chicken stock
• ¼ cup organic tomato paste
• 2 tablespoons yellow mustard
• 2 tablespoons spicy brown mustard
• 1 tablespoon liquid smoke
• 1 tablespoon soy sauce
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon cayenne pepper
• 1 teaspoon Red Boat Fish Sauce

The Execution

1. Add 1/4 Cup Red Wine Vinegar, 1/4 Cup Chicken Stock, 1/4 Cup Organic Tomato Paste, 2 Tbsp. Yellow Mustard, 2 Tbsp. Spicy Brown Mustard, 1 Tbsp. Liquid Smoke, 1 Tbsp. Soy Sauce, 2 tsp. Chili Powder, 1 tsp. Cumin, 1 tsp. Cayenne Pepper, and 1 tsp. Red Boat Fish Sauce to a container.

2. Add 1/4 Cup Erythritol to this.

3. Stir the sauce very well until everything is combined. Taste the sauce now to see whether you want a tangier/sweeter sauce. Don’t worry about salt here, I add salt at the very end once it’s on the plate. If you want tangier, add more vinegar. If you want sweeter, add more erythritol (or add some Stevia). The sauce does change flavor as you’re cooking it, since the fat and juice of the chicken get released.

4. Add your frozen chicken thighs to your slow cooker. If you’re using fresh chicken thighs, that’s no problem also.

5. Pour your BBQ sauce over the chicken so that each piece is coated on top.

6. After you turn the slow cooker on, measure out 1/3 cup butter (that’s 5.33 tablespoons). Let it sit and get to room temperature as the chicken cooks.

7. After 2 hours, you should have a lot of juice from the chicken. Submerge your chicken underneath all of the juice.

8. Add your butter and spread it out a little bit over the chicken. Turn your slow cooker to high and allow to cook for an additional 3-4 hours.

9. After 3-4 hours, your chicken should be fully cooked. Get 2 forks and shred the chicken until no large pieces remain. Keep the slow cooker on high and remove the lid, cooking for 45 minutes additional time.

10. After 45 minutes, your sauce should have reduced about 1 inch. Mix the chicken into the sauce and serve!

11. Optional: Sprinkle coarse sea salt over the chicken when it goes onto the plate. This adds a slight texture difference if eaten within 10 minutes, but also adds the much needed saltiness. Additionally, you can add a few drops of chili paste and a small sprinkle of curry powder for color.

Per serving (it makes 4 total servings), you are looking at: 510 Calories, 30g Fats, 2.3g Net Carbs, and 51.5g Protein.

Simple Keto BBQ Pulled Chicken

Per serving (it makes 4 total servings), you are looking at: 510 Calories, 30g Fats, 2.3g Net Carbs, and 51.5g Protein.

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Servings 4 servings

Ingredients

  

1x2x3x

• 28 ounce boneless, skinless chicken thighs
• ⅓ Cup Salted Butter
• ¼ Cup Erythritol
• ¼ Cup Red Wine Vinegar
• ¼ Cup Chicken Stock
• ¼ Cup Organic Tomato Paste
• 2 Tbsp. Yellow Mustard
• 2 Tbsp. Spicy Brown Mustard
• 1 Tbsp. Liquid Smoke
• 1 Tbsp. Soy Sauce
• 2 tsp. Chili Powder
• 1 tsp. Cumin
• 1 tsp. Cayenne Pepper
• 1 tsp. Red Boat Fish Sauce

Instructions

 

• Add 1/4 Cup Red Wine Vinegar, 1/4 Cup Chicken Stock, 1/4 Cup Organic Tomato Paste, 2 Tbsp. Yellow Mustard, 2 Tbsp. Spicy Brown Mustard, 1 Tbsp. Liquid Smoke, 1 Tbsp. Soy Sauce, 2 tsp. Chili Powder, 1 tsp. Cumin, 1 tsp. Cayenne Pepper, and 1 tsp. Red Boat Fish Sauce to a container.
• Add 1/4 Cup Erythritol to this.
• Stir the sauce very well until everything is combined. Taste the sauce now to see whether you want a tangier/sweeter sauce. Don't worry about salt here, I add salt at the very end once it's on the plate. If you want tangier, add more vinegar. If you want sweeter, add more erythritol (or add some Stevia). The sauce does change flavor as you're cooking it, since the fat and juice of the chicken get released.
• Add your frozen chicken thighs to your slow cooker. If you're using fresh chicken thighs, that's no problem also.
• Pour your BBQ sauce over the chicken so that each piece is coated on top.
• Will You Be at Home? Put the lid on the slow cooker and let it cook for 2 hours.
• Are You Going Out? Add 1/3 Cup Butter, turn to low and let cook for 7-10 hours.
• After you turn the slow cooker on, measure out 1/3 cup butter (that's 5.33 tablespoons). Let it sit and get to room temperature as the chicken cooks.
• After 2 hours, you should have a lot of juice from the chicken. Submerge your chicken underneath all of the juice.
• Add your butter and spread it out a little bit over the chicken. Turn your slow cooker to high and allow to cook for an additional 3-4 hours.
• After 3-4 hours, your chicken should be fully cooked. Get 2 forks and shred the chicken until no large pieces remain. Keep the slow cooker on high and remove the lid, cooking for 45 minutes additional time.
• After 45 minutes, your sauce should have reduced about 1 inch. Mix the chicken into the sauce and serve!
• Optional: Sprinkle coarse sea salt over the chicken when it goes onto the plate. This adds a slight texture difference if eaten within 10 minutes, but also adds the much needed saltiness. Additionally, you can add a few drops of chili paste and a small sprinkle of curry powder for color.