Are you tired of eating the usual Grilled Chicken Sandwich? Finding fun food that is not loaded with fat and calories is not easy.
This WW Friendly Instant Pot Pulled BBQ Chicken Sandwich does the trick in a healthy and delicious way big time! You only need 15 minutes to prep this easy instant pot barbecue chicken recipe.
This Instant Pot Shredded Tangy BBQ Chicken Sandwich recipe is a clean eating delight and was super quick and easy to make.
Get some mini rolls and make instant pot BBQ chicken sliders. This instant pot shredded BBQ chicken makes the best buffalo chicken sandwich. Add a fresh homemade coleslaw on top or a light caesar dressing and you now have the perfect healthy pulled chicken sandwich.
If you love healthy instant meals make sure you check out my Instant Pot Turkey Chili, Instant Pot Chicken Noodle Soup, Instant Pot Veggie Quinoa, Cauliflower Potato Bisque and my Instant Pot Stuffed Peppers.
Why Make This Recipe?
You don't want to miss out on this healthy pulled chicken recipe!
- Weight Watcher Friendly - Only 3 points for the shredded chicken thighs and 10 points for the entire instant pot chicken sandwich recipe.
- Mouth Watering low calorie sandwich - that is not easy to find!
- Easy to Make - the best shredded chicken thighs cook in only 30 minutes in the instant pot.
- Kid Friendly - Getting your kids to eat healthy is not easy, let them shred the chicken with 2 forks and build their own Buffalo sandwich and watch the magic happen!
- Aroma - Anything cooking in the instant pot gets everyone running for the kitchen to see what's cooking.
Ingredients Needed and Substitutions:
Skinless, Boneless Chicken Thighs - if you do not like dark meat chicken you can use boneless chicken breasts and you can make an easy Buffalo chicken breast sandwich recipe.
Apple Cider Vinegar - if you do not have this in your pantry you can swap with Balsamic Vinegar or Red Wine Vinegar.
Worcestershire sauce - you can use Soy Sauce as a swap for Worcestershire sauce if needed.
Monk Fruit Sweetener - Stevia and Splenda can be used if you do not have Monk Fruit Sweetener.
How to Make this Recipe:
1: Cook the Chicken. In the Instant Pot, place the chicken thighs in the pot with 1 cup of water and the diced onion. Lock the lid and set the release valve to the sealing position. Adjust to high pressure and cook for 30 minutes. When cooking is done, let the pressure release for 10 minutes naturally then set the release valve to venting. When the metal pin in the lid falls and all the pressure has been released you can unlock and open the lid. Transfer the chicken and onion to a large bowl with a slotted spoon. Shred the chicken with 2 forks.
2: Prepare your sauce; In a small saucepan on low heat, whisk ½ cup Water; Tomato Paste; Apple Cider Vinegar; Worcestershire Sauce, Paprika, Garlic Powder, Monkfruit Sweetener, Salt and Cayenne until smooth. Simmer for 12 minutes, whisking occasionally, until thick and glossy. Take your serving of chicken and coat with sauce.
3: In a large bowl, mix all coleslaw ingredients together. Fill your whole wheat bun or wrap with the shredded chicken and top with coleslaw for a delicious sandwich or wrap.
Instant Pot Expert Tips:
- If this is your first time using your Instant Pot just an FYI when you set it for 5 minutes it does not instantly start cooking it takes the pot a few minutes to build up the pressure and then once it completes the 5 minute cook time it needs time to release the pressure so the entire process takes about 15 minutes.
- Never try to force the lid open after cooking - if the lid will not open, that means the pressure has not fully released. ( As a safety feature, the lid remains locked until the float valve drops down)
- Don't overfill the pot - the total amount of food and liquid should not exceed the maximum level marked on the inner pot.
It takes approximately 30 minutes to cook chicken thighs in an instant pot/pressure cooker. Add about 2 cups of water to your pressure cooker/instant pot, add in your chicken thighs fresh or frozen with seasonings and close and lock your lid and hit start.
There are about 180 calories in 3 ounces of pulled chicken thighs. Making your own BBQ sauce can keep the calories at around 80 per serving. Try using Walden's Farms Calorie Free BBQ Sauce for healthy BBQ pulled chicken sandwich with no added calories for the BBQ sauce.
There are zero carbs in boneless chicken thighs. Chicken thighs with the skin contain 7g of total carbs.
You can cook frozen chicken thighs in the Instant Pot just as easily as fresh chicken thighs. It takes about 30 minutes of pressure cooking and it comes out so tender and juicy you can shred it easily with a fork.
Add a minimum of 1 cup for a 6 quart instant pot and 1 and ½ cups for an 8-quart Instant Pot. Only use more water if you'd like some chicken stock left over after the chicken is finished cooking. But do not overfill.
Are you are Weight Watcher?
I am a lifetime member of Weight Watchers and like to calculate the points for most of my meals as it helps me stay on track with portion control.
For this Instant Pot Shredded Tangy BBQ Chicken Sandwich I calculated the complete sandwich at 10 points on my Weight Watchers program. I counted 3 ounces of the chicken at 3 points,2 points for ¼ cup of the BBQ Sauce,2 points for the whole wheat bun and 3 points for ⅓ of the homemade coleslaw.
If you use chicken breasts instead of thighs you can shave off 3 points and use Tumaros Low in Carb Whole Wheat Wraps at 1 point each you can drop it to a 6 point sandwich. You have options to play around with.
Are you Carb Conscious?
This recipe uses Monk Fruit Sweetener in place of Sugar. Monk Fruit Sweetener is a potent no calorie no carb Paleo friendly sugar substitute that does not raise blood glucose levels.
It is used to add sweetness without the calories and health problems associated with table sugar. Monk Fruit Sweetener is made from extract derived from the dried monk fruit.
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