Keto BBQ Pulled Chicken Bowls are a low-carb dinner made with tender shredded chicken tossed in rich sugar-free BBQ sauce. Served bowl-style without bread or buns, this easy keto recipe delivers classic American BBQ flavor and is perfect for meal prep or weeknight dinners.
About This Recipe
Keto BBQ Pulled Chicken Bowls are a low-carb take on classic American barbecue comfort food. Instead of serving pulled chicken on buns, this recipe keeps everything keto-friendly by serving the saucy shredded chicken in a bowl with simple low-carb sides.
The chicken is slowly cooked until tender, then pulled into strands that soak up a thick, smoky BBQ sauce made without added sugar. The result is juicy, flavorful pulled chicken with that sticky BBQ texture people expect—without the carbs from bread or sweet sauces.
This recipe is ideal for meal prep and busy weeknights. The pulled chicken reheats well, stays moist, and can be paired with cauliflower rice, shredded cabbage, or simple keto-friendly toppings. Everything is straightforward, filling, and designed for American-style low-carb eating.
Keto BBQ Pulled Chicken Bowls are flexible, family-friendly, and easy to customize. Whether you keep it simple or add extra toppings, this dish delivers bold BBQ flavor while staying fully keto.
Why You’ll Love This Recipe
- Classic American BBQ flavor
- No bread or buns
- Keto and low carb friendly
- Great for meal prep
- Juicy, tender pulled chicken
- Easy weeknight dinner
- Family-friendly
Ingredients
- 2 lb boneless, skinless chicken thighs
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp smoked paprika
- 1 tsp garlic powder
- ¾ cup sugar-free BBQ sauce
- ¼ cup chicken broth
- 2 cups cauliflower rice
Instructions
- Season chicken thighs with salt, black pepper, smoked paprika, and garlic powder.
- Place chicken in a skillet or pot over medium heat.
- Add chicken broth, cover, and simmer for 25–30 minutes until very tender.
- Remove chicken and shred using two forks.
- Return shredded chicken to the skillet and stir in sugar-free BBQ sauce.
- Simmer uncovered for 5–10 minutes until thick and sticky.
- Heat cauliflower rice according to package directions.
- Serve pulled BBQ chicken over cauliflower rice in bowls.
Nutrition (per serving)
- Calories: ~520
- Fat: ~34 g
- Protein: ~42 g
- Net Carbs: ~6 g
FAQ
- Can I use chicken breast instead of thighs?
Yes, but thighs stay juicier. - Is this recipe spicy?
No, it’s mild unless your BBQ sauce is spicy. - Does this reheat well?
Yes, it’s excellent for leftovers and meal prep. - Can I freeze the pulled chicken?
Yes, freeze the chicken without cauliflower rice.
Variations & Substitutions
- Use chicken breasts instead of thighs
- Add coleslaw-style shredded cabbage
- Use smoky or spicy BBQ sauce
- Serve over sautéed greens instead of cauliflower rice
Serving Suggestions
- Top with sugar-free pickles
- Add sliced avocado
- Serve with a simple keto slaw
Keto BBQ Pulled Chicken Bowls
Ingredients
- 2 lb boneless (skinless chicken thighs)
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp smoked paprika
- 1 tsp garlic powder
- ¾ cup sugar-free BBQ sauce
- ¼ cup chicken broth
- 2 cups cauliflower rice
Instructions
- Season chicken thighs with salt, black pepper, smoked paprika, and garlic powder.
- Place chicken in a skillet or pot over medium heat.
- Add chicken broth, cover, and simmer for 25–30 minutes until very tender.
- Remove chicken and shred using two forks.
- Return shredded chicken to the skillet and stir in sugar-free BBQ sauce.
- Simmer uncovered for 5–10 minutes until thick and sticky.
- Heat cauliflower rice according to package directions.
- Serve pulled BBQ chicken over cauliflower rice in bowls.
Did you make this recipe?
I’d love to hear from you — leave a comment below and tell me how it turned out, what you liked, or if you made any tweaks!
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