After living in the South for many years, Rick and I have come to love a sweet, smoky BBQ chicken — and because we both manage type 2 diabetes, I make a sugar-free version. Cooking the chicken in a crockpot is a bonus: the breasts become tender enough to shred easily, making this a simple and satisfying meal.
I used boneless, skinless chicken breasts in this recipe so the shredded chicken works well as a filling for homemade buns made from sprouted wheat dough or simple soda bread. Pile the chicken into buns, wraps, or on top of a hearty salad for an Energizing, balanced meal.
A crisp broccoli slaw complements this BBQ chicken beautifully—use it in a sandwich or wrap for added crunch and freshness. Combined, the chicken and slaw make a filling, low-sugar meal suitable for many healthy eating plans.
- 8 boneless, skinless chicken breasts
- For the sauce
- 8 oz tomato sauce
- 8 oz water
- 1 tablespoon sugar-free brown sugar substitute
- 2 tablespoons prepared mustard
- 2 tablespoons Worcestershire sauce
- 1 tablespoon liquid smoke
- 1/4 cup apple cider vinegar
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/4 teaspoon dried oregano
- 3 tablespoons chopped onion
- Arrange the chicken breasts in a 3–4 quart crockpot, trying to avoid heavy overlap so the pieces cook evenly.
- Whisk together the sauce ingredients in a bowl, then pour the sauce over the chicken to coat.
- Cover and cook on low for 6–8 hours or on high for 3–4 hours, until the chicken is tender and easily shredded.
- If you prefer a thicker sauce, remove the lid for the final hour of cooking to reduce the liquid.
I first found this idea in an inherited “Fix-It and Forget-It” cookbook. It contains many lighter, lower-fat recipes, and I plan to adapt more of them to fit our healthy lifestyle.
Some recommended items for making Sweet and Smokey BBQ Chicken
As always, choose kitchen tools and ingredients you trust to make meal prep easier and enjoyable.