“Pulled” BBQ is a classic for potlucks, parties, game day spreads and casual family dinners. No wonder—it’s easy to make ahead (in big batches no less) and even does well for leftovers.
Still, the sauce and buns traditionally haven’t been low-carb friendly…until now.
Today we’ve got another comfort food re-do. Healthy Primal and even keto complementary, this recipe puts another favorite back on the menu.
Time in the Kitchen: 30 minutes
- ¼ cup (½ stick) unsalted butter, softened + additional for greasing ramekins
- ¼ cup Primal Kitchen® Avocado Oil
- 1 tsp. honey
- 1.5 cup + 2 Tbsp. (70g) almond flour
- 10 Tbsp. (65g) ground flaxseed
- ½ Tbsp. baking powder
- ¾ tsp. salt
- 3/4 tsp. baking soda
- 6 eggs
- 2 Tbsp. full-fat coconut milk
BBQ Ranch Chicken:
- 1 cup Primal Kitchen BBQ Ranch
- 2 lbs. boneless skinless chicken breast
- 2 tsp. onion powder
- 1/2 Tbsp. paprika
- 1 tsp. chili powder
- 1 tsp. garlic powder
- 1/2 tsp. salt
- 2 Tbsp. Primal Kitchen Avocado Oil
- 1.5 cup water or broth
- ¼ cup thinly sliced scallions
- 4 cups baby arugula
- ½ cup thinly sliced tomatoes
- 2 small avocados, sliced (about 1.5 cups, 400g)
- Dressing of choice, if desired (We love Primal Kitchen Ranch Dressing with this recipe.)
Preheat the oven to 325 ºFahrenheit and grease 8 small ramekins (about 2.5” in diameter) well with butter. If you don’t have dedicated ramekins, you can also use small circular pyrex containers (they are approximately one cup in size).
Whisk the butter, Primal Kitchen Avocado Oil and honey together in a mixing bowl. Add the almond flour, ground flaxseed, baking powder, baking soda and salt together to the bowl and mix until combined. Whisk the eggs and coconut milk in a separate bowl and fold them into the mixing bowl until everything is well combined. Allow the mixture to rest for a minute or so and then give the batter another mix.
Pour equal amounts of batter into each of the ramekins. Bake the buns in a 325 ºF oven for 18-20 minutes. The tops of the buns should be golden and fairly firm. Allow them to fully cool before running a knife around the inside of the ramekin. Gently twist the buns to help loosen them from the ramekins. Slice the buns in half lengthwise and set aside.
To prepare the chicken, flatten the chicken breasts by placing them between two pieces of parchment paper and pounding with a mallet until they are uniform in width (around ½” thick). Flattening the chicken breasts prior to cooking ensures that they are all the same thickness and therefore will cook evenly and in a similar time frame. The overall amount of time it takes for the chicken to cook will depend upon the size and thickness of the chicken breasts.
Combine the onion powder, paprika, chili powder, garlic powder, and salt in a bowl. Rub the mixture all over the chicken and place the chicken in the fridge to marinate for an hour.
Remove the chicken from the refrigerator. Heat the Primal Kitchen Avocado Oil in a pot or deep pan over medium heat. Once hot, add the chicken breasts to the pan, keeping them in a single layer so they aren’t overlapping. Sear the chicken for 2 minutes on each side.
Add the water or broth to the pot and bring the liquid to a boil. Reduce the heat so the liquid is simmering and cover with the lid. Allow the chicken to simmer for 5 minutes, then flip the chicken breasts over and cover again. Continue cooking until the chicken reaches an internal temperature of 165 ºF (about 15-20 minutes total, depending on the size of the chicken breasts).
Remove the chicken breasts from the pot and shred them using two forks (or your hands, if you allow the chicken to cool a little first). Place the shredded chicken back into the pot and stir in the Primal Kitchen BBQ Ranch and half of the sliced scallions. Cover the pot and heat the chicken over medium-low heat for about 5 minutes. Uncover the pot and give the chicken a stir. If it looks too dry, you can add a little more dressing or water/broth. Remove the pot from the heat and stir in the remaining scallions. Allow the chicken to cool for a few minutes, stirring once or twice to help the chicken absorb any remaining sauce.
Create your sliders by scooping a portion of the pulled chicken on one half of the bun. Stack a slice or two of tomato on top followed by a couple of slices of avocado. Serve alongside an arugula salad for a full meal.
If you’d prefer to keep this dish even lower in carbohydrates, you can forego the tomatoes and/or avocados in the garnish and salad. A bit of chopped radish and/or a thin slice of red onion would work well instead.
Nutritional Information (per Bun):
- Calories: 215
- Net Carbs: 2 grams
- Fat: 21 grams
- Protein: 4 grams
Nutritional Information (per serving of BBQ Ranch Chicken):
- Calories: 244
- Net Carbs: 2 grams
- Fat: 14 grams
- Protein: 27 grams
Nutritional Information (per serving)—1 Keto Bun, 1/8 portion of BBQ Ranch Chicken with Fixings and Salad
- Calories: 610
- Net Carbs: 7 grams
- Fat: 47 grams
- Protein: 37 grams
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