Paleo Diet: Bbq Chicken, Friend Or Foe?

BBQ chicken is a popular dish that can be made in a variety of ways to suit different dietary preferences. Here are some paleo-friendly BBQ chicken recipes that you can try:

- Instant Pot BBQ Chicken: This recipe uses an Instant Pot to create a flavorful and healthy dish that can be served over a sweet potato or your favorite greens.

- Oven-Baked BBQ Chicken: This recipe is simple and healthy, with a tempting sauce that can be used on baked wings or chicken breasts.

- Korean BBQ Chicken: This recipe packs classic Korean BBQ flavors and spices, with a sticky sauce that will leave you wanting more.

- Stupid Easy Paleo's Kickin' BBQ Shredded Chicken: This recipe is made in a slow cooker, resulting in tender, shredded chicken in a savory and slightly spicy sauce.

- Paleo BBQ Chicken Bowls: These bowls are packed with tasty ingredients like juicy chicken, kale slaw, lime cauliflower rice, avocados, and paleo-friendly BBQ sauce and ranch dressing.

Paleo BBQ chicken bowls

Ingredients:

• Boneless skinless chicken thighs
• Sea salt and black pepper
• Whole30 friendly BBQ sauce
• Paleo-friendly ranch dressing
• Kale slaw mix
• Extra virgin olive oil
• Apple cider vinegar
• Pure maple syrup
• Minced garlic
• Garlic powder
• Onion powder
• Chilli powder
• Smoked paprika
• Avocado
• Red onion
• Cilantro
• Lime wedges

Method:

Step 1: Prepare the chicken

Sprinkle the chicken with salt and pepper, and other seasonings like garlic powder, onion powder, chilli powder, and smoked paprika. You can either grill or pan-fry the chicken. Heat a grill or skillet over medium-high heat and coat with olive oil. Grill or fry the chicken until browned and crisp, then flip and cook the other side. Once done, transfer the chicken to a cutting board and cover to keep warm.

Step 2: Make the cauliflower rice

In a skillet, heat some olive oil over medium heat. Add the cauliflower and garlic, and sprinkle with salt and pepper. Saute until just softened, then drizzle with lime juice, and adjust the seasoning to taste.

Step 3: Prepare the kale slaw

Mix all the ingredients for the kale slaw in a large bowl, cover, and set aside while preparing the rest of the dish.

Step 4: Assemble the bowls

Slice the chicken and toss it in BBQ sauce to coat. In each bowl, add the cauliflower rice, chicken, kale slaw, sliced avocado, diced red onion, cilantro, lime wedges, and a drizzle of ranch dressing.

Tips:

• You can use store-bought BBQ sauce and ranch dressing, or make your own paleo-friendly versions.
• If you don't like kale slaw, you can substitute it with regular coleslaw or any other type of slaw you prefer.
• You can also add other toppings to your bowls, such as pickled vegetables, guacamole, or fresh salsa.

Instant pot BBQ chicken

Ingredients:

• 3-4 lbs of chicken (breast, thighs, or a combination)
• 1 cup of chicken broth or water
• 1/2 cup of grated onion
• 1/2-3/4 cup of brown sugar
• 2 teaspoons of Worcestershire sauce
• 1 1/2 cups of BBQ sauce
• 1/2 teaspoon each of onion powder, garlic powder, paprika, and salt

Method:

• Place the ingredients in the instant pot in the following order: chicken broth (or water), chicken, onion powder, garlic powder, paprika, salt, BBQ sauce, grated onion, brown sugar, and Worcestershire sauce. Do not stir the ingredients.
• Secure the lid on the instant pot, ensuring the valve is in the sealing position. Set the cook time to 12-15 minutes on high pressure.
• Once the cook time is complete, release the pressure naturally for about 10 minutes, and then quick-release the remaining pressure.
• Remove the chicken from the pot and shred it using two forks.
• If needed, thicken the sauce by pressing the "sauté" button and simmering until it reaches the desired consistency.
• Return the shredded chicken to the sauce and coat evenly.
• Serve the BBQ chicken on sandwiches, salads, or with your favorite sides!

Tips:

• For a crispier skin, finish the chicken under the broiler or on a hot grill for a few minutes.
• You can make this recipe ahead of time and store the cooked chicken in the refrigerator for up to 24 hours before saucing and grilling.
• Experiment with different types of BBQ sauce to find your favorite flavor!

Korean BBQ chicken

Ingredients:

• 1 ½ pounds boneless skinless chicken breasts, cut into 1.5-inch pieces
• 1 teaspoon Asian five-spice (optional)
• 3 green onions, finely chopped
• Steamed rice or cooked noodles for serving (optional)
• ½ cup low-sodium soy sauce (or thick teriyaki sauce)
• ⅓ cup brown sugar
• 4 tablespoons rice vinegar
• 2 tablespoons toasted sesame oil
• 1 tablespoon Sriracha sauce (or 1 teaspoon crushed red pepper flakes)
• 1 tablespoon minced garlic
• 2 tablespoons cold water + 2 teaspoons cornstarch

Instructions:

For the BBQ Sauce:

In a medium saucepan over medium-high heat, stir together the soy sauce, brown sugar, rice vinegar, sesame oil, Sriracha, and garlic. Bring the mixture to a boil. In a separate small bowl, combine the cold water and cornstarch, stirring until dissolved. Add this mixture to the boiling sauce and stir well. Remove the sauce from the heat and divide it evenly between two bowls, reserving one for serving later.

For the Chicken:

Skewer the chicken pieces onto metal or soaked wooden skewers. Season the chicken with salt and pepper to taste, and Asian five-spice if desired. Brush the chicken generously with the Korean BBQ sauce from one of the bowls.

Grilling Instructions:

Grill the chicken over medium heat for 8-10 minutes, turning the skewers occasionally and brushing them with additional BBQ sauce after each turn.

Serving Suggestions:

Serve the grilled Korean BBQ chicken over rice or noodles, garnished with sliced green onions and the reserved BBQ sauce on the side.

Tips and Variations:

• If you prefer a thicker teriyaki sauce, look for Kikkoman Teriyaki Takumi (purple label) at your local grocery store.
• For a baking option, bake the chicken at 400 degrees Fahrenheit on a rimmed baking sheet for 12-16 minutes, brushing with additional BBQ sauce 2-3 times during baking.
• If using wooden skewers, soak them in water for an hour or more before skewering the chicken to prevent burning or charring.
• This BBQ sauce also works great with other proteins such as pork tenderloin, steak, thick cuts of fish, or tofu.
• For a complete meal, serve the Korean BBQ chicken with steamed white rice and a side of crunchy cucumber slices or kimchi.

Oven-baked BBQ chicken

Ingredients:

For the BBQ Sauce:

• 2 tbsp. ghee
• 2 tbsp. coconut aminos
• 1/4 cup apple cider vinegar
• 1/2 - 1 tbsp. chili powder, or to taste
• 1/2 tbsp. paprika, or to taste
• 1 tsp. garlic powder
• Sea salt and freshly ground black pepper, to taste

For the Chicken:

• 4 to 6 chicken legs
• Sea salt and freshly ground black pepper, to taste

Optional Toppings:

• Red onion, diced
• Cilantro, finely chopped
• Lime wedges

Method:

First, make the BBQ sauce by placing all the ingredients, except the chicken legs, in a saucepan over medium-high heat. Bring the mixture to a light boil, then lower the heat and simmer for 15-20 minutes, stirring occasionally. Adjust the seasoning to your taste and set the sauce aside.

Preheat your oven to 425°F. Make deep cuts in each chicken leg using a knife, then season generously with salt and pepper, or to taste. Place the chicken legs in a baking dish and pour the BBQ sauce over them, ensuring each piece is well-coated.

Bake the chicken for 40-45 minutes, or until it is cooked through and no longer pink. Serve with your choice of sides, such as a side salad, roasted vegetables, or sweet potatoes. Enjoy!

Slow cooker BBQ chicken

Ingredients:

• Boneless, skinless chicken breast or chicken thighs
• BBQ sauce (store-bought or homemade)
• Apple cider vinegar
• Salt and pepper to taste
• Optional: diced onion, garlic, ghee or avocado oil, coleslaw mix, maple syrup, avocado, and green onion for serving.

Method:

Place the chicken in the slow cooker and season with salt and pepper. You can also add diced onion and garlic for extra flavor. Then, cover the chicken with your favorite BBQ sauce. Set the slow cooker to LOW and cook for 5-8 hours, or HIGH for 3-6 hours, until the chicken is tender and easy to shred.

Once the chicken is cooked, shred it with two forks and mix it with the sauce. Taste the chicken and adjust the seasoning if needed. You can add more vinegar, salt, pepper, or a touch of sweetness with brown sugar or maple syrup.

Serving Suggestions:

This slow cooker BBQ chicken is versatile and can be served in many ways:

• Stuffed sweet potatoes: Serve the BBQ chicken over baked sweet potatoes with a side of slaw.
• Sandwiches: Tuck the shredded chicken into buns for a classic BBQ chicken sandwich.
• Salads: Try a BBQ chicken salad with black beans, corn, tomatoes, and a BBQ ranch dressing.
• Pizza topping: Spread BBQ sauce on a pizza crust, add the shredded chicken, sliced onion, cilantro, and mozzarella cheese.

Tips:

• If you're short on time, you can cook the chicken on HIGH for half the time and then switch to LOW to avoid overcooking.
• You can freeze leftover BBQ chicken. Simply place the cooked chicken in a freezer bag and lay it flat to freeze.

Enjoy this easy and delicious slow cooker BBQ chicken! It's perfect for busy weeknights and can be adapted to your taste preferences and dietary needs.

Frequently asked questions