Our Paleo Family

Instant Pot BBQ Chicken (Paleo, THM-E)




This is my version of the Trim Healthy Mama Lick Your Lips BBQ Chicken recipe found in their cookbook. I left most of the sweet ingredients out of the original recipe and I made mine in the Instant Pot pressure cooker. You can certainly make this in a crock pot or just allow it to simmer on your stove top for an hour or so. Boneless, skinless chicken breasts will cook quickly. That’s one thing I like about this recipe: you can make it a slow cooker recipe or a quick-cooking recipe – whatever suits your needs on any given day.

This is titled a low fat recipe, but you could most certainly substitute chicken thighs* which would be delicious and would add just the tiniest bit of fat. If you’re following Trim Healthy Mama, you would need to count the fat grams in the rest of your meal to see where that puts you in terms of S or E meal, but for simply following the paleo diet or another whole foods diet, don’t worry one bit about the fat grams and use whatever kind of chicken you have on hand or simply prefer.




Barbecue is a very touchy subject here in the South. This recipe is a red sauce or tomato based sauce, rather than vinegar based. It’s also not very spicy as written. If you like spice, feel free to crank up the heat. A little chipotle powder will add a smokey heat. A little Tabasco sauce will add a vinegary kick.

And by all means, if you like your BBQ on the sweeter side, you can add a few drops of liquid stevia, a little pour of honey or maple syrup or even blackstrap molasses for a slightly different flavor.

What I’m saying is, make it your own! Make the recipe as written and then taste it! Then play around with the recipe and make it suit your family’s needs.

Oh, yeah! The best part about this recipe is that it is done is 20 minutes! While the Instant Pot cooks away, prepare some veggies or make a salad and dinner is ready.

I apologize for the poor quality photo of this meal. I guess I was just starving every time I made it and didn’t take the time to set up a proper picture. Next time!




Instant Pot BBQ Chicken (Paleo, THM-E)
Print Recipe
A super quick, hearty chicken dish the whole family will love.
Servings Prep Time
4-6 servings 5 minutes
Cook Time
15 minutes
Servings Prep Time
4-6 servings 5 minutes
Cook Time
15 minutes
Instant Pot BBQ Chicken (Paleo, THM-E)
Print Recipe
A super quick, hearty chicken dish the whole family will love.
Servings Prep Time
4-6 servings 5 minutes
Cook Time
15 minutes
Servings Prep Time
4-6 servings 5 minutes
Cook Time
15 minutes
Ingredients
Servings: servings
Instructions
  1. Clean chicken of any excess fat and set aside.
  2. Add all other ingredients to a blender and blend until smooth.
  3. Place the sauce in the Instant Pot, add chicken and gently toss around so all the chicken is covered with the sauce.
  4. Attach lid, set valve to "sealing," set cook time to high pressure, 10 minutes.
  5. When cook time is up, allow pot to depressurize naturally if you have time. If not, use the quick release. Because the cook time was so short, it won't take too long to depressurize naturally.
  6. Shred meat with two forks or a hand mixer and serve!
Recipe Notes

*More options! You can start with frozen chicken as well, just allow 5 more minutes cooking time and know that your sauce will be a little more liquid because of the water/ice on the chicken.

If you have time and prefer to use bone-in, skin-on chicken (either white meat or dark) this dish is even better, it will just no longer be as low fat. The flavor from the bones and skin will make the sauce so rich and delicious! Adjust cooking time to 15-20 minutes. Dark meat with bones can tolerate a longer cook time and the flavor just gets better.

Serving suggestion: I was doing a Whole 30 while working on this recipe so I served it with a simple green salad, onion and sweet potato hash and some homemade ranch dressing. The ranch is super simple and is comprised of homemade mayo, coconut milk, dill, chives, salt and pepper.

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