Introducing my mouthwatering recipe for Macro-Friendly Instant Pot BBQ Chicken! If you're looking for a delicious and protein-packed meal that won't derail your macros, this recipe is a game-changer. With just a few simple ingredients and the convenience of an instant pot, you can enjoy tender and flavorful BBQ chicken without any guilt. Get ready to dig into a satisfying meal that's perfectly balanced and macro-friendly. Let's get cooking!
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This was inspired by my coleslaw recipe , and pairs well with this amazing BBQ Chicken Sandwich recipe.
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Ingredients
- Chicken
- BBQ Sauce
- BBQ Seasoning Rub
See recipe card for quantities.
Instructions
1. Start by preparing your ingredients. Take 1.5 lbs of raw boneless skinless chicken breasts and pat them dry with a paper towel. This will help the seasoning adhere better to the chicken.
2. Sprinkle 1.5 tablespoons of your favorite BBQ seasoning rub evenly over the chicken breasts. Make sure to coat all sides of the chicken for maximum flavor.
3. Set your instant pot to the sauté mode and heat it up. Once it's hot, add the seasoned chicken breasts and sear them for 2-3 minutes on each side. This will help lock in the juices and give the chicken a nice caramelized crust.
4. After browning the chicken, switch off the sauté mode and pour in ½ cup of low sugar BBQ sauce. Choose a BBQ sauce that is low in added sugars to keep the dish macro-friendly.
5. Close the instant pot lid securely and set the pressure cooking function to high. Cook the chicken under pressure for 5-6 minutes. The exact cooking time may vary depending on the thickness of your chicken breasts, so adjust accordingly.
6. Once the cooking time is up, carefully release the pressure according to the manufacturer's instructions. This can be done either manually or naturally.
7. Open the instant pot lid and check the chicken for doneness. It should be cooked through and tender. Shred the chicken using 2 forks and mix back in the insta pot bbq sauce mixture.. If you prefer a thicker sauce, you can select the sauté mode again and simmer the chicken with the sauce for a few more minutes, stirring occasionally.
8. Serve the macro-friendly BBQ chicken hot, with your favorite sides such as steamed vegetables, quinoa, or a side salad. Enjoy the flavorful and protein-packed meal without worrying about excessive macros!
Substitutions
- Chicken thighs- If you don't have any chicken breast use trimmed boneless skinless thighs.
- Last minute dinner tip- use frozen chicken breast and increase pressure cooking time to 10-12 minutes depending on the size of the chicken. It might make the sauce mixture a little more watered down so make sure you thicken it at the end by using the sauté function for a few minutes. See note above in step 7.
Variations
- Spicy - Add chili pepper flakes while cooking to spice up the dish.
Equipment
I used my favorite Instant Pot cooker which I purchased on amazon
Storage
Store in the fridge, and reheat on low when ready. Good for 2-3 days after cooked.
Top tip
Add more BBQ sauce if you have room for the Macros.
Pairing
Coming soon to my food blog is a list of my favorite dishes to make with this BBQ chicken recipe.
Macro Friendly Insta Pot BBQ Chicken
Introducing our mouthwatering recipe for Macro-Friendly Instant Pot BBQ Chicken! If you're looking for a delicious and protein-packed meal that won't derail your macros, this recipe is a game-changer. With just a few simple ingredients and the convenience of an instant pot, you can enjoy tender and flavorful BBQ chicken without any guilt.
Ingredients
- 1.5 LBS Boneless Skinless Chicken Breast
- 1.5 tablespoon Favorite BBQ Seasoning Mix
- ½ Cup Low Sugar BBQ Sauce
Instructions
1. Start by preparing your ingredients. Take 1.5 lbs of raw boneless skinless chicken breasts and pat them dry with a paper towel. This will help the seasoning adhere better to the chicken.
2. Sprinkle 1.5 tablespoons of your favorite BBQ seasoning rub evenly over the chicken breasts. Make sure to coat all sides of the chicken for maximum flavor.
3. Set your instant pot to the sauté mode and heat it up. Once it's hot, add the seasoned chicken breasts and sear them for 2-3 minutes on each side. This will help lock in the juices and give the chicken a nice caramelized crust.
4. After browning the chicken, switch off the sauté mode and pour in ½ cup of low sugar BBQ sauce. Choose a BBQ sauce that is low in added sugars to keep the dish macro-friendly.
5. Close the instant pot lid securely and set the pressure cooking function to high. Cook the chicken under pressure for 5-6 minutes. The exact cooking time may vary depending on the thickness of your chicken breasts, so adjust accordingly.
6. Once the cooking time is up, carefully release the pressure according to the manufacturer's instructions. This can be done either manually or naturally.
7. Open the instant pot lid and check the chicken for doneness. It should be cooked through and tender. If you prefer a thicker sauce, you can select the sauté mode again and simmer the chicken with the sauce for a few more minutes, stirring occasionally.
8. Serve the macro-friendly BBQ chicken hot, with your favorite sides such as steamed vegetables, quinoa, or a side salad. Enjoy the flavorful and protein-packed meal without worrying about excessive macros!
Notes
Saved to MyFitnessPal App for easy logging
KDF Insta BBQ Chicken
Macros ⅙th of the recipe 123 Calories.24g Protein.4g Carbs.1g Fat
Nutrition Information:
Yield: 6Amount Per Serving: Calories: 123Total Fat: 1gCarbohydrates: 4gProtein: 24g
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds