Instant Pot Pulled BBQ Chicken (Gluten-Free, Mild)

Name: Instant Pot Pulled BBQ Chicken (Gluten-Free, Mild)
Prep time: 10 min
Cook time: 30 min
Total time: 50 min
Yield: Serves 6
Cuisine: American
Ingredients: 2 1/2 lb boneless skinless chicken thighs (or breasts), trimmed of excess fat; 1 tsp kosher salt; 1/2 tsp black pepper; 1 tsp smoked paprika; 1 tsp garlic powder; 1 tsp onion powder; 1/2 cup chicken broth (or water); 1/2 cup BBQ sauce, gluten-free (plus more to finish); 2 tbsp apple cider vinegar; 1 tbsp Worcestershire sauce, gluten-free (optional); 1 tbsp brown sugar or honey (optional, for sweeter/stickier); 1 small yellow onion, thinly sliced (optional but great); To serve: gluten-free buns, rice, or baked potatoes; pickles; slaw

Jesse Wolf

Tender, shreddable pulled chicken cooked quickly in the Instant Pot, then finished in a glossy, sweet-and-tangy BBQ sauce. Using boneless skinless chicken thighs keeps it juicy and forgiving, even if you hold it warm for a bit. This version is mild (no heat) and gluten-free—perfect for sandwiches on gluten-free buns, stuffed into baked sweet potatoes, or piled over rice with crunchy slaw.

gluten-free
instant pot
chicken
bbq
weeknight

50 min total · 10 min prep · 30 min cook · 10 min rest

Serves 6

330 kcal · 30g protein · 14g carbs · 17g fat total

Instant Pot or other electric pressure cooker

Ingredients

Instructions

Pressure cook

Season chicken thighs with salt, pepper, smoked paprika, garlic powder, and onion powder.

Add broth to the Instant Pot. Whisk in 1/2 cup BBQ sauce, vinegar, and Worcestershire (if using). Scatter in sliced onion (if using).

Nestle in the chicken in an even layer, coating lightly in the sauce. Lock the lid and set valve to Sealing.

Cook on High Pressure: 12 minutes for thighs (or 10 minutes for breasts).

Let pressure naturally release 10 minutes, then quick release the rest.

Shred + sauce

Transfer chicken to a bowl and shred with two forks (it should pull apart easily and look juicy, not stringy). If it feels tight, return it to the pot and pressure cook 2 more minutes, then quick release.

Switch Instant Pot to Sauté (Normal). Simmer the cooking liquid 5–10 minutes until it smells more concentrated and coats a spoon.

Stir shredded chicken back into the pot. Add another 1/2 to 1 cup BBQ sauce (and brown sugar/honey if you want it sweeter/stickier). Cook 2–3 minutes, stirring, until the chicken looks glossy and the sauce clings.

Serve

Taste and adjust: more vinegar for tang, more BBQ sauce for sweetness, a pinch of salt if it tastes flat.

Serve hot on gluten-free buns (with pickles/slaw) or over rice/baked potatoes.

Tip: For extra “pulled” texture, spread sauced chicken on a sheet pan and broil 2–4 minutes until you get a few browned edges (watch closely).

Notes

BBQ sauce note: choose a certified gluten-free sauce; many are, but some contain malt or wheat-based ingredients. Storage: refrigerate up to 4 days; freeze up to 3 months (thaw overnight, rewarm with a splash of water). To keep it mild, skip chipotle/chili additions; if you want a tiny warmth without “spicy,” add 1/4 tsp smoked paprika + a pinch of cayenne at the end.