This tender, juicy Low FODMAP Pulled Chicken is made with boneless chicken thighs, homemade BBQ sauce, and smoked paprika, ready in about 4 hours. The meat falls apart effortlessly as you toss it in the sweet and tangy sauce for maximum flavor. I love making a big batch of this for easy meal prep throughout the week.
Jump to RecipeThe Secret To Getting It Right
When I first started cooking low FODMAP, I assumed barbecue dishes were off the table because they rely so heavily on onion and garlic powder. The secret to getting that deep, savory flavor without them is layering safe ingredients like smoked paprika and garlic-infused oil. These provide the aromatic background notes that traditional BBQ sauce usually gets from alliums.
Another lesson I learned is to use tomato paste rather than ketchup as the base. Ketchup often contains high fructose corn syrup or hidden spices that can trigger symptoms, whereas tomato paste gives you a rich, concentrated tomato flavor that you can control completely with maple syrup and vinegar.
Low FODMAP Pulled Chicken Ingredients
- 2 lbs (900g) boneless, skinless chicken thighs
- ½ cup low FODMAP chicken broth (ensure no onion/garlic)
- 1 tbsp garlic-infused olive oil
For the BBQ Sauce:
- ½ cup tomato paste
- ¼ cup pure maple syrup
- 2 tbsp apple cider vinegar
- 1 tbsp Worcestershire sauce (check label for high fructose corn syrup)
- 1 tsp smoked paprika
- 1 tsp mustard powder
- ½ tsp ground cumin
- 1 tsp kosher salt
- ½ tsp black pepper
How To Make Low FODMAP Pulled Chicken
- Prepare the Sauce: In a small bowl, whisk together the tomato paste, maple syrup, apple cider vinegar, Worcestershire sauce, smoked paprika, mustard powder, cumin, salt, pepper, and garlic-infused olive oil until smooth.
- Combine Ingredients: Place the chicken thighs in the bottom of your slow cooker. Pour the chicken broth around the meat, then pour the BBQ sauce mixture over the top of the chicken.
- Cook the Chicken: Cover and cook on High for 3-4 hours or on Low for 6-7 hours. The chicken is done when it reaches an internal temperature of 165°F (74°C) and shreds easily with a fork.
- Shred and Serve: Remove the chicken to a cutting board or bowl and shred it using two forks. Return the shredded meat to the slow cooker and toss it well with the sauce to coat every piece before serving.
Recipe Tips
- Thighs vs. Breast: I highly recommend using chicken thighs for this recipe. They have a higher fat content which keeps the meat moist during the long cooking process, whereas chicken breasts can dry out and become stringy.
- Thicken the Sauce: The sauce will naturally thin out as the chicken releases juices. If you prefer a stickier consistency, transfer the liquid to a saucepan and simmer it on the stove for 10 minutes to reduce before mixing it back with the shredded meat.
- Check Your Worcestershire: While most Worcestershire sauce is considered low FODMAP in small servings (2 tbsp), always double-check the label for high fructose corn syrup or large amounts of garlic puree if you are highly sensitive.
What To Serve With Low FODMAP Pulled Chicken
This pulled chicken is incredibly versatile and pairs perfectly with a baked potato or steamed rice for a safe, hearty meal. You can also serve it on gluten-free buns with a side of simple coleslaw made with mayonnaise and vinegar.
How To Store
Store leftovers in an airtight container in the refrigerator for up to 3 days. This recipe freezes beautifully; simply place the cooled chicken and sauce in a freezer-safe bag or container and freeze for up to 3 months.
FAQs
- Can I use frozen chicken?
It is generally recommended to thaw chicken before putting it in a slow cooker to ensure it cooks evenly and stays at a safe temperature. Thaw it in the fridge overnight before cooking. - Can I make this in an Instant Pot?
Yes. Add all ingredients to the pot and cook on High Pressure for 12 minutes, then allow a natural pressure release for 10 minutes before venting. - Is smoked paprika low FODMAP?
Yes, plain spices like smoked paprika are low FODMAP. Just check that your spice jar doesn’t contain added garlic or onion powder blends.
Nutrition
- Calories: 290
- Total Fat: 12g
- Saturated Fat: 3g
- Cholesterol: 145mg
- Sodium: 650mg
- Total Carbohydrate: 14g
- Protein: 32g
Low FODMAP Pulled Chicken
6
servings10
minutes6
hours40
minutes6
hours50
minutesTender, juicy Low FODMAP Pulled Chicken made with boneless thighs and maple syrup is ready in just 4 hours. This simple recipe creates a sweet and savory meal perfect for easy weeknight dinners or meal prep. It is completely safe for sensitive tummies.
Ingredients
2 lbs (900g) boneless, skinless chicken thighs
1/2 cup low FODMAP chicken broth (ensure no onion/garlic)
1 tbsp garlic-infused olive oil
1/2 cup tomato paste
1/4 cup pure maple syrup
2 tbsp apple cider vinegar
1 tbsp Worcestershire sauce (check label)
1 tsp smoked paprika
1 tsp mustard powder
1/2 tsp ground cumin
1 tsp kosher salt
1/2 tsp black pepper
Directions
- Prepare the Sauce: In a small bowl, whisk together the tomato paste, maple syrup, apple cider vinegar, Worcestershire sauce, smoked paprika, mustard powder, cumin, salt, pepper, and garlic-infused olive oil until smooth.
- Combine Ingredients: Place the chicken thighs in the bottom of your slow cooker. Pour the chicken broth around the meat, then pour the BBQ sauce mixture over the top of the chicken.
- Cook the Chicken: Cover and cook on High for 3-4 hours or on Low for 6-7 hours. The chicken is done when it reaches an internal temperature of 165°F (74°C) and shreds easily with a fork.
- Shred and Serve: Remove the chicken to a cutting board or bowl and shred it using two forks. Return the shredded meat to the slow cooker and toss it well with the sauce to coat every piece before serving.
