Low Carb Pulled BBQ Chicken Sandwich

Here's the Dish

This recipe is healthy, quick, and a great family pleaser. You can make the chicken in a crock pot or well in advance, and simply re-heat and serve on a high fiber roll, wrap, or bun!


The estimated total time to make this recipe is 30-40 minutes.


Season chicken breasts with salt and pepper, and place in a pot over high heat with onion, seasonings, apple cider vinegar, and barbecue sauce.


Add just enough water to almost cover the chicken (about 1/2 cup). Bring water to a boil. Reduce heat and simmer until the chicken is cooked through, about 10-15 minutes. Remove the chicken from the sauce and shred with 2 forks.


Continue to boil the sauce, stirring occasionally until reduced and thickened (about 10-15 minutes.)  Add the shredded chicken back into the sauce and divide mixture between the four buns just before serving.


1 lb Boneless skinless chicken breasts
1/2 Onion, finely chopped
1/2 tspGarlic powder
Pinch Salt and pepper (or to taste)
1/2 tspSweetener of choice
2 tbsApple cider vinegar
3/4 cupLow sugar barbecue sauce 1
4Whole wheat sandwich thins

1 I like a BBQ sauce that is low in sugar and has 30 calories or less per serving.

Katie's Tip!

You may also use a crock pot to cook the chicken for this recipe if you have one! Simply place all of the ingredients (except the buns) in the crock pot and let cook for 4 hours on high heat, or 8 hours on low heat!

Nutrition Breakdown

4 Servings
280 Calories per Sandwich (Includes sandwich thin bun)
2 g Fat per Serving
28 g Carbohydrate per Serving
4 g Fiber per Serving
5 g Sugar per Serving
10 g Protein per Serving
4 WWP+*

*Weight Watchers Points per serving


Tina said:

Wonderful recipe !!! Thanks for sharing!!

April 25th, 2012 — 9:38am  |  Reply

Melinda Pouli said:

do you have any brands of low sugar bbq sauce that you might recommend?

April 25th, 2012 — 2:12pm  |  Reply

lori bunk said:

was introduced to your site by amy sullivan and I LOVE IT. making this recipe in my crockpot right now and it smells amazing in my house! thank you!

April 26th, 2012 — 8:54am  |  Reply

Cassie said:

I am excited to try this one out I’m going to be cooking away this weekend! I’ve been eating out to much lately for lunch and it’s starting to really show.

May 4th, 2012 — 8:42am  |  Reply

Chelsea said:

Tried this recipe tonight and it was delicious! Definitely a keeper. Thanks for sharing :)

May 6th, 2012 — 8:31pm  |  Reply

Leah said:

If I make this in the crockpot, do I still add the water?

May 13th, 2012 — 8:54pm  |  Reply

Dashing Dish said:


May 14th, 2012 — 8:20am  | 

Sam M. said:

I LOVE this dish…it is delicious! Even my toddler & husband loved it. It is so delicious I featured you on my blog today :-)

June 29th, 2012 — 9:29am  |  Reply


I made this for dinner last night and my husband loved it! Plus, it is so easy to make, I will definitely be making this again in the future. Thanks for a great recipe :)

August 19th, 2012 — 12:50pm  |  Reply

liza said:

Where did you find 30 Calorie BBQ sauce?

September 11th, 2012 — 12:19am  |  Reply

Dashing Dish said:


September 11th, 2012 — 9:53am  | 

Michelle Kramp-Richards said:

This is the only way I will make pulled pork from now on. I subbed 1 pound pork tenderloin for the chicken. My hubby devoured 2 sandwiches :) Thank you Katie for sharing such simple, delicious meals.

January 4th, 2014 — 5:41pm  |  Reply

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