Description
A healthy and delicious Instant Pot BBQ Chicken recipe that is Paleo and Whole30 compliant, featuring a homemade BBQ sauce without refined sugars.
Ingredients
Scale
- 3 Medjool dates, pitted
- 1/2 cup very hot water
- 15 oz can tomato sauce (no salt added)
- 1/2 cup raw apple cider vinegar
- 2 tsp spicy brown mustard
- 2 tsp onion powder
- 1 tsp garlic powder
- 1 Tbsp smoked paprika
- 1/2–3/4 tsp salt
- 1 3/4 – 2 lbs boneless skinless chicken breasts or thighs
- BBQ rub from Primal Palate (or a mix of salt, pepper, onion powder, and garlic powder)
- 2 cloves garlic, minced
- 1 medium red onion, sliced
- 1 Tbsp olive or avocado oil
Instructions
- Place pitted Medjool dates in a small bowl and cover with 1/2 cup very hot water. Let them soften for about 5 minutes.
- Transfer the dates and soaking water to a blender. Add tomato sauce, apple cider vinegar, spicy brown mustard, onion powder, garlic powder, smoked paprika, and salt. Blend until completely smooth. Set aside.
- Season chicken pieces with BBQ rub on all sides. Set Instant Pot to sauté mode and add oil.
- Add the chicken pieces and brown for 2-3 minutes per side. Remove chicken temporarily and set aside.
- With Instant Pot still on sauté mode, add sliced red onion and minced garlic, cooking for 1-2 minutes until fragrant.
- Return the chicken to the Instant Pot and pour the prepared BBQ sauce over the top. Secure the lid and cook on high pressure for 10 minutes (8 minutes for thighs).
- Allow natural pressure release for 5 minutes, then perform a quick release.
- Remove chicken and shred. If BBQ sauce is too thin, simmer for 5-7 minutes to thicken. Return shredded chicken to the pot and stir to combine.
Notes
- For a spicier version, add 1/2 teaspoon of cayenne pepper to the sauce.
- For extra smoky flavor, add 1/2 tsp of liquid smoke.
- Refrigerate in an airtight container for up to 4 days or freeze for up to 3 months.
- Prep Time: 10
- Cook Time: 20
- Category: Main Course
- Method: Instant Pot
- Cuisine: American
Nutrition
- Serving Size: N/A
- Calories: N/A
- Sugar: N/A
- Sodium: N/A
- Fat: N/A
- Saturated Fat: N/A
- Unsaturated Fat: N/A
- Trans Fat: N/A
- Carbohydrates: N/A
- Fiber: N/A
- Protein: N/A
- Cholesterol: N/A