Low-FODMAP Slow-Cooker Pulled BBQ Chicken; Gluten-free, Dairy-free

Low-FODMAP Pulled Chicken:

Now we’re talkin’…

• Slow-cooker tender;
• Barbecue pulled chicken;
• Piled high on tender buns;
• My definition of a delicious feast.

Pulled chicken is great for a BBQ, football party, or family potluck.

Leave your kitchen nice and cool, but still have the flavor and aromas of this amazing chicken dinner.

You will want to make this recipe tonight!

For those of you that have not enjoyed this Southern specialty, ‘pulled chicken’ is basically chicken that has been shedded, then slathered with a tangy, barbecue style sauce.  Often served as a sandwich, on a bun, or large slices of buttered toast, this is a hearty, satisfying meal anytime of the year.

With this recipe, you can use both chicken breasts or thighs, or a combination of the two.  Using a slow-cooker means you can have this meal cooking while you run other errands at work or at home, such an amazing convenience for me.

And the sauce is fully homemade- no bottled BBQ in this recipe!

Check out my Best low-FODMAP Chicken recipes to see so many more chicken ideas, all in one place, or my low-FODMAP Slow-Cooker Recipe Collection.

You may also love my:

• Low-FODMAP Hawaiian Chicken, Pineapple and Peppers Casserole
• Low-FODMAP 30-Minute Skillet Chicken Cacciatore
• Low-FODMAP Barbecue Baby Back Ribs
• Low-FODMAP Crispy Fried Chicken
• Low-FODMAP Southern Favorite Corn Pudding Casserole
• Low-FODMAP Chicken Bacon Ranch Casserole

Or read over 500 more low-FODMAP recipes on my blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, *using available FODMAP data at time of posting

Serves: 6

Prep time: 10 min

Cook time: 7 hours on low, 3 hours on high

Total time: 3 hours, 10 min

Ingredients

• 1 & 1/2 pounds (24 ounces) boneless, skinless chicken thighs or breasts
  • I used all chicken thighs, they will be more tender and easier to ‘pull’
• 10 tablespoons tomato paste
  • Select brands without onion and garlic
  • 2 tablespoons is one low-FODMAP serving
• 1/4 cup low-FODMAP chicken broth
  • You can also use water, but you may need to add a touch of salt to the sauce
• 1/4 cup light corn syrup
• 2 tablespoons low-sodium soy sauce (gluten-free if necessary)
• 3 tablespoons apple cider or white vinegar
• 3 tablespoons brown sugar (adjust to taste)
• 1 teaspoon yellow mustard
• 1/2 teaspoon ground cumin
• 1 tablespoon ancho chili powder (adjust to taste)
• 1 teaspoon ground coriander
• 2 teaspoons each: garlic and onion infused oils
  • Infused oils have the flavor but not the FODMAPs.  See my low-FODMAP Top 11 Tips for reasons why!
• Dash of liquid smoke (optional)

Directions

• Place the chicken in the base of a slow cooker
• In a medium bowl, combine all the remaining ingredients. Taste, and adjust to your preference for sweetness and spice
• Add to the slow cooker and toss gently
• Put the lid on the slow cooker and set the heat for 7 hours on low, or 3 hours on high
• Once tender, use two forks or other method to shred or ‘pull’ the chicken meat apart
• Serve immediately, or store in fridge for up to five days

I love this on low-FODMAP gluten-free buns, with sides like low-FODMAP french fries or potato chips, low-FODMAP coleslaw and potato salad!