Instant Pot BBQ Chicken {Paleo, Whole30}

This simple Paleo and Whole30 Instant Pot BBQ Chicken is packed with flavor and perfect over a sweet potato or your favorite greens!  An easy homemade BBQ sauce is cooked right in with the chicken for a meal that’s ready in 20 minutes – perfect for weeknights and family approved!

It’s downright ridiculous how long I’ve had my Instant Pot without using it to create a recipe!

In my defense, the Instant Pot can feel a little intimidating in the beginning if you’ve never used a pressure cooker.  And, I typically procrastinate when I’m intimidated, to be honest.

Okay fine, if I’m going to be REALLY honest, I’ll tell you that I had a couple of Instant Pot fails months ago that threw me off.   I wanted to just put the dang pot in the garage with my other unused kitchen gadgets.

But, I decided to keep it in the kitchen.  I only used it to make bone broth for several months (I used this recipe) all while NOT doing my research to figure out how to properly use it.  You know, for all the sorts of things people use an Instant Pot for!

And so, the intimidation factor faded and laziness settled in.  But let’s face it – it’s hard to avoid the Instant Pot – it’s literally everywhere now!   People are making all sorts of cool things that I want a piece of, you know, literally.

So, here we are – with an easy-as-heck beginner Instant Pot recipe.  It’s also so tasty that I’m actually eating it cold out of a container right now.  Not joking.

My Whole30 BBQ sauce was the inspiration for this recipe.  The sauce itself is basically a spin on that original BBQ sauce, but with more water and tomato sauce to make it fit for pressure cooking.

Since the sauce is sweetened with dates, you’ll need to blend it up in either a food processor or high speed blender.  No worries though – this takes just 2 minutes!

Then, we saute a bit of garlic and onion right in the Instant Pot (love that feature!) before adding the chicken and sauce to cook.  And, it cooks to perfection in just 12 minutes – how cool is that?!

Once done, we shred our chicken (seriously, it was perfectly cooked for this!) while cooking/thickening up the BBQ sauce with – once again – the saute function on the Instant Pot.

The shredded chicken goes back in with the thickened sauce – and WHAM!  You can the perfect pulled BBQ chicken that’s ready for anything.  Topping a potato or sweet potato, lettuce wraps, or whatever’s in your game plan.  You can also just eat it straight out of a container like I’m doing.

One note before beginning – I seasoned my chicken on both sides with this Primal Palate BBQ Rub.  BUT – if you don’t have that, you can simply season with salt, pepper, a little onion powder and smoked paprika.

I do highly recommend the BBQ rub though (and all their spice blends) because I’ve been using it on everything lately and love it.

Okay, I think we’re ready – let’s get this Instant Pot BBQ Chicken going!

Instant Pot BBQ Chicken {Paleo, Whole30}

Instant Pot BBQ Chicken {Paleo, Whole30}

This simple Paleo and Whole30 Instant Pot BBQ Chicken is packed with flavor and perfect over a sweet potato or your favorite greens!  An easy homemade BBQ sauce is cooked right in with the chicken for a meal that's ready in 20 minutes - perfect for weeknights and family approved!

Author: Michele

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Course: Dinner/Lunch

Cuisine: Paleo and Whole30

Servings: 7

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4.67 from 112 votes

Ingredients

Sauce:

• 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 *omit if your tomato sauce contains salt

Chicken:

• BBQ rub from Primal Palate or salt, pepper, onion, garlic powder
• 1 3/4 - 2 lbs boneless skinless chicken breasts or thighs
• 2 cloves garlic minced
• 1 med red onion sliced
• 1 Tbsp olive or avocado oil

Instructions

1. First, make the sauce:
2. Soak pitted dates in the very hot water (almost boiling) for 2 minutes, until softened. Place dates and water in a food processor or high speed blender, followed by the remaining sauce ingredients. Blend/process until smooth, set aside.
3. Add olive or avocado oil to instant pot and set on “saute”. Add onions and sauté 1 mins, add garlic and continue to saute until just softened (30-60 seconds) then press “cancel” to turn off saute.
4. Season chicken with the BBQ rub on both sides, or with salt, pepper, onion and garlic powder instead. Add it to the pot, cover with 2 cups BBQ Sauce and gently stir to coat.
5. Set lid in place and turn steam release to “sealing” and cook 12 mins on high pressure.
6. Once time is up, quick release the pressure by turning steam release to “venting”, then carefully open the lid.
7. Remove just the chicken to a plate and set aside, leaving all sauce in the pot. Turn instant pot to “saute” once again to cook the sauce. Stir and cook until thickened to preference - about 2-4 mins. Once thickened, press “cancel” to turn off heat.
8. Shred all the chicken using 2 forks, then return chicken to pot and coat with sauce. Serve hot over a baked sweet or white potato, or with your favorite greens. Enjoy!

Recipe Notes

*If your tomato sauce contains salt, just omit the added salt from the recipe

Nutrition

Calories: 208kcal

Carbohydrates: 14g

Protein: 25g

Fat: 5g

Cholesterol: 72mg

Sodium: 635mg

Potassium: 762mg

Fiber: 2g

Sugar: 10g

Vitamin A: 805IU

Vitamin C: 7.2mg

Calcium: 30mg

Iron: 1.4mg

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What I Used To Make My Instant Pot BBQ Chicken:

Want More Whole30 Chicken Recipes?  Try One of These!

Chicken Pesto Stuffed Sweet Potatoes

One-Pan Bacon Wrapped Chicken

Easy Lemon Garlic Chicken Thighs 

Crispy Chicken Thighs with Creamy Mushroom Sauce

One-Pan Pesto Baked Chicken 

Slow Cooker White Chicken Chili with Sweet Potatoes

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