Shredded BBQ Chicken

BBQ ChickI’ve been craving all things BBQ lately.  But sometimes the weather doesn’t permit sending my husband out to grill me something for dinner.  And with all this rain, the grilling has been minimal.  Grilled meat and chicken is generally my favorite way to eat protein, and BBQ sauce is my version of ketchup.  It wasn’t until my adulthood that I actually started to like ketchup so as a kid I was the one dipping my French fries in BBQ sauce.

There are so many options out there when it comes to BBQ sauce and many of them are loaded with sugar.  As a result, often people monitoring their eating habits, whether it be Paleo, clean eating or flexible dieting will opt to make their own sauce.

Sometimes, however, you just don’t have to the time and you need find something that fits your needs that is already bottled up.  Tessamae’s probably makes the cleanest BBQ sauce out there but it’s very difficult to find it in grocery stores, even Whole Foods.  You can check out their site here to shop all of their dressings, sauces and marinades.  Because I didn’t have any of her sauce on hand for my crockpot shredded chicken, I grabbed a bottle of Trader Joe’s Organic Brown Sugar BBQ Sauce and Marinade which, despite the name, is low in sugar, low in carbs, but is not lacking in flavor.  There are a few ingredients that do not fall under the “clean eating” umbrella but for what I needed it worked.  Check it all the details out here if you want the particulars.

I was headed to my parents for Super Bowl Sunday and needed a dish that would feed a large number of people with a variety of dietary styles.  So I came up with this simple but versatile Shredded BBQ Chicken recipe so that everybody could enjoy their protein in whatever style they wanted.  The boys had their chicken sandwiches with melted cheese and us girls had our shredded chicken over cauliflower rice with my homemade pic de gallo and avocado.  Guess which one’s also have six pack abs 🙂  Nutrition is everything and your goals don’t care that it’s the Super Bowl.  A toned and muscular stomach is a nice bonus of my chosen way of life, however, the bottom line is that I want to feel good.  Performance in the gym and overall health are my top priorities and the results I see in the gym by opting to eat my shredded BBQ chicken over cauliflower rice rather than between two pieces of bread make it worth it.  I don’t feel deprived because both mentally and physically I am satisfied by the gains I see in my fitness.  But those choices are what’s right for me and my lifestyle.  And, if I can inspire others to make modifications to their diet and exercise on any level, I consider that a win.

So whether you want to eat your protein in a sandwich, or over all the veggies, check out my super easy recipe below.  You’ll have enough to try it multiple ways…

Shredded BBQ Chicken

Shredded Chick


8 Chicken Breasts (Can use a mix of breasts and thighs if desired)

2 Cups BBQ Sauce of Choice (Homemade or bottled)

3/4 Medium Yellow Onion

2 Tbsp Worcestershire Sauce

1 1/2 Tbsp Crushed Garlic

1 Cup Chicken Broth


Wash, dry and trim chicken breasts of any excess fat and place in the bottom of a crockpot.  Pour the chicken broth over the breasts and set aside.

Using a cheese grater, grate approximately 3/4 of a yellow onion over a bowl or plate to catch the onion and all of its juices.

In a small sauces pan, combine the BBQ sauce, grated onion and juices, Worcestershire sauce, crushed garlic and simmer for 1o minutes.  Stir occasionally.

Pour 3/4 of the BBQ sauce over the chicken breasts, reserving about 1/2 cup of the sauce for after.

Turn the crockpot setting to low  and cook for 5 hours.  After 5 hours, if the chicken falls apart when picking it up with tongs then it is ready to shred.  If not, cook for an additional 30 minutes.

When chicken is done, remove the breasts and place on a large cooking sheet. Shred the breasts with two forks into large chunks.  Return the chicken shreds back to the crockpot and mix with the sauce in the crockpot.  Add the remaining 1/2 cup of reserved BBQ sauce to the shredded chicken and stir again.

Serve hot!

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