Effortless 4-Ingredient Instant Pot BBQ Chicken Sandwiches: Your Allergy-Friendly Weeknight Hero (Gluten-Free, Dairy-Free & Vegan Options!)
Welcome to your new go-to recipe for incredibly easy and delicious BBQ chicken sandwiches! This meal is a true lifesaver for busy weeknights, requiring just four simple ingredients and minimal effort. Whether you’re starting with frozen chicken or fresh, the Instant Pot (or slow cooker) transforms it into succulent, fall-apart tender pulled BBQ chicken. This recipe is designed to be highly scalable, making it perfect for feeding a hungry crowd on game day or simply for a quick family dinner. Its sheer convenience and incredible flavor will have it on repeat in your kitchen!
Beyond its ease, this recipe is naturally allergy-friendly, offering a fantastic base for various dietary needs. We’ve even included a bonus recipe for egg-free coleslaw to add that essential crunch, ensuring everyone can enjoy this classic comfort food. Dive into all the details below to learn how to make it gluten, dairy, egg, soy, peanut, and tree nut-free, with a fantastic vegan option too – because delicious food should be inclusive for all!
None of the links are sponsored, but they are often affiliate links.
This easy chicken dinner holds a permanent spot in our meal rotation throughout the year, and for good reason: it’s unbelievably simple. I almost always have a bottle of BBQ sauce in my pantry – my husband, a true BBQ enthusiast, adds it to nearly everything – and my freezer is perpetually stocked with frozen chicken breasts. All that’s left is a quick trip to the grocery store for buns, and voilà! A satisfying dinner is ready. With just one pot to clean and hardly any active cooking time, this recipe keeps both mom and the kids happy, making it a stress-free solution for any day of the week.
Below, I’ll answer all your burning questions and equip you with the knowledge to make this dinner like a seasoned pro. If you’re not concerned with allergy-friendly substitutions or simply want to jump straight to the cooking, feel free to skip ahead to the recipe card.
How Long to Cook Chicken Breasts in an Instant Pot for Perfect Pulled BBQ Chicken?
When searching for Instant Pot chicken recipes, you’ll encounter a wide range of cooking times. The key factor isn’t just a generic time, but rather the thickness and initial state (fresh or frozen) of your chicken. If your chicken is already chopped into bite-sized pieces, it will cook much faster under pressure. Conversely, a thick, solid frozen chicken breast will naturally require more time to cook through and become tender.
Many recipes suggest short cooking times, which might result in cooked chicken, but often leaves it tough and dry. The true essence of pulled BBQ meat lies in its fall-apart tenderness – that melt-in-your-mouth texture that makes every bite heavenly. For this reason, I always recommend:
- 30 minutes for two normal-sized, frozen chicken breasts.
- 20 minutes for two normal-sized, thawed chicken breasts.
As long as you ensure there’s enough liquid in the Instant Pot (to prevent scorching, which can be a common issue if the pot runs dry), there’s very little risk in cooking the chicken a bit longer. In fact, the longer it cooks, the more tender and shreddable it will become. I’ve personally cooked chicken for up to 40 minutes when I knew I’d be out running errands for an extended period, and it turned out perfectly. For every additional chicken breast or for thicker cuts, increase the cook time by approximately five minutes. Remember, pressure cooking isn’t an exact science; you can always do a quick release, check the chicken (ensure it reaches an internal temperature of 165°F!), and if it’s not as tender as you’d like, simply reseal the lid and cook for a few more minutes until it meets your desired consistency. This flexibility is one of the many benefits of using an Instant Pot for pulled chicken.
Scaling Up: How Much Pulled BBQ Chicken for a Crowd?
Pulled chicken sandwiches are undeniably a crowd-pleaser, making them an ideal choice for large gatherings, parties, or family events. I’ve successfully prepared this dish for numerous family get-togethers, and it’s always a hit. My general rule of thumb, which can be adjusted based on the size of your buns and the appetites of your guests, is to plan for:
Two people per one chicken breast.
From there, you can easily scale up. I tend to err on the side of making too much, as I love having delicious leftovers for quick lunches or another meal (hello, convenience!). If you’re concerned about having too many leftovers, you could plan for three people per chicken breast, but ensure you have an abundance of flavorful side dishes to complement the sandwiches. It’s always better to have a little extra than to run out when entertaining!
Choosing Your Pressure Cooker: Which Model and Size is Best?
Since 2016, I’ve relied on the Instant Pot Duo 60 321 Electric Pressure Cooker, 6 Quart and it has consistently performed beautifully. While I later acquired a newer model, I found that it tended to scorch ingredients much more easily, which was quite frustrating. My trusted 6-quart model has been a workhorse in my kitchen, proving its reliability time and again.
For most families, I don’t believe an 8-quart pressure cooker is necessary. A larger pot might take longer to come up to pressure due to the increased space needing to be filled. For our family of six, the 6-quart Instant Pot almost always yields leftovers with this recipe, demonstrating its ample capacity. Don’t feel pressured to buy a specific brand either; I’ve had friends use non-brand electric pressure cookers with excellent results. Choose what best suits your budget and needs. The Instant Pot is simply the brand I’ve personally tested extensively and even used to write my entire cookbook, so I can speak to its performance with confidence.
Storing Leftover Pulled BBQ Chicken: Tips for Freshness and Future Meals
One of the best things about making a batch of pulled BBQ chicken is the fantastic leftovers! If you find yourself with extra, simply transfer the pulled BBQ chicken into an airtight container. It will keep beautifully in the refrigerator for 3-4 days, making it perfect for meal prepping or quick lunches. For optimal freshness and to prevent soggy buns, always store the pulled chicken separately from the buns, coleslaw (recipe below!), or any other toppings you might use.
For longer storage, pulled BBQ chicken freezes exceptionally well. Place it in an airtight freezer-safe container or a heavy-duty freezer bag. When you’re ready to enjoy it again, simply thaw it in the refrigerator overnight or use the defrost setting on your microwave, then reheat thoroughly until piping hot. This makes it an excellent option for batch cooking and having a delicious, ready-to-go meal on hand whenever hunger strikes.
The Perfect Pickle Pairing: Elevating Your BBQ Chicken Sliders
The right pickle can truly elevate a BBQ chicken slider, adding a tangy, crunchy counterpoint to the sweet and savory chicken. While this isn’t sponsored, I literally drive across town just to get my hands on the pickles my family is obsessed with: Famous Dave’s Signature Spicy Chips. A friend introduced me to them, and there’s been no looking back! Their unique blend of spice and tang is simply unmatched.
For those who, like us, manage food allergies and need to scrutinize ingredients carefully, here’s a transparent look at the ingredients for Famous Dave’s Spicy Signature Pickle Chips, directly from their website. This transparency allows you to make informed choices for your dietary needs:
- Fresh Cucumbers
- High Fructose Corn Syrup
- Water
- Vinegar
- Salt
- Spices
- Dehydrated Onion
- Dehydrated Red Bell Pepper
- Calcium Chloride
- Natural & Artificial Flavors
- Polysorbate 80
- Yellow 5
Allergy-Friendly Mayo: Finding the Best Egg-Free and Vegan Options
For an extra layer of creaminess and flavor, I absolutely love to slather a generous amount of mayonnaise on one side of the bun for these sandwiches. If you or someone in your family has an egg allergy, or if you simply prefer a vegan alternative, the good news is that there are fantastic options available today. We highly recommend both the JUST Mayo brand and Best Food’s Vegan Mayo. Both offer excellent texture and flavor that stand up well in sandwiches and dressings.
To further assist those navigating multiple food allergies, I’ve detailed the ingredients for both of these recommended vegan mayonnaise brands in my scalloped potatoes recipe. This provides crucial information if you also need to avoid ingredients like soy or pea protein, ensuring you can make a safe and delicious choice for your pulled BBQ chicken sandwiches and egg-free coleslaw.
BBQ Sauce Timing: Why Cook Chicken Separately?
A common question arises: should I add the BBQ sauce while the chicken is pressure cooking? While some recipes might suggest this, they often require adding extra water to prevent scorching. Without sufficient added liquid, the sugars and tomato base in BBQ sauce can easily burn and stick to the bottom of the Instant Pot, leading to an unpleasant smell and a difficult cleanup. And, let’s be honest, who wants diluted BBQ sauce?
I certainly don’t want my rich, flavorful BBQ sauce watered down! That’s why I swear by my method, which ensures maximum flavor and no scorching:
- Cook the chicken first: Place 1 tablespoon of olive oil in the Instant Pot, then add your chicken breasts, ½ cup of water, and a generous seasoning of salt and pepper. This simple liquid provides enough moisture for pressure cooking without compromising flavor.
- Drain and then sauce: Once the chicken is perfectly cooked and tender, carefully drain any excess liquid from the pot. THEN, add your favorite BBQ sauce directly to the shredded chicken.
The residual heat from the freshly cooked chicken will warm the BBQ sauce beautifully, infusing it with flavor without the risk of burning or dilution. No one will ever guess you didn’t cook the sauce with the meat! An added bonus of this technique is the flexibility it provides: you can cook a large batch of plain shredded chicken and only add BBQ sauce to a portion, reserving the rest for other meal prep throughout the week. This plain cooked chicken can be incredibly versatile for salads, tacos, or casseroles, making this recipe even more efficient for your kitchen.
The Easiest Way to Shred Chicken: Say Goodbye to Carpal Tunnel!
Do you dread the tedious task of shredding cooked chicken with two forks, risking carpal tunnel syndrome with every batch? I certainly do! It’s time-consuming and frankly, a pain. Thankfully, there’s a game-changing method to shred chicken quickly and effortlessly: using electric beaters!
Because the chicken becomes incredibly tender from pressure cooking, the rotating beaters effortlessly pull the meat apart into perfect shreds in a matter of seconds. I prefer to do this directly in the Instant Pot (once it’s turned off, of course) as the tall sides help contain the chicken pieces, preventing them from flying out and creating a mess. It’s a truly ingenious hack that saves so much time and effort!
If you don’t have handheld electric beaters, another fantastic option is to transfer the cooked chicken to a Kitchen Aid stand mixer fitted with the paddle attachment. The mixer will similarly shred the chicken with remarkable speed and ease, making meal prep a breeze. No more sore wrists or lengthy shredding sessions!
Choosing Your BBQ Sauce for a Perfect Pulled Chicken Sandwich
While you certainly have the option to craft your own homemade BBQ sauce, the essence of this recipe is speed and simplicity. For that reason, I often defer to the pros when it comes to a perfectly balanced and flavorful sauce. You are, of course, welcome to use any BBQ sauce you love and adjust the amount to achieve your desired consistency – whether you prefer it extra saucy or just lightly coated.
For our family, Sweet Baby Ray’s Original BBQ Sauce is a staple. Beyond its delicious taste, it’s a trusted choice because it’s free of the top 8 common allergens, which is crucial for managing our multiple food allergies. Transparency in ingredients is paramount for allergy sufferers, so here are the ingredients for their Original Award-Winning Barbecue Sauce, as listed on their website:
- High Fructose Corn Syrup
- Distilled Vinegar
- Tomato Paste
- Modified Corn Starch
- Contains Less Than 2% Of:
- Salt
- Pineapple Juice Concentrate
- Natural Smoke Flavor
- Spice
- Caramel Color
- Molasses
- Sodium Benzoate (Preservative)
- Garlic, dried
- Mustard Flour
- Corn Syrup
- Sugar
- Tamarind
- Natural Flavor
- Celery Seed
Always double-check labels, as formulations can change, but Sweet Baby Ray’s has consistently been a reliable, flavorful, and allergy-friendly option for us.
Gluten-Free Buns: Enjoying Pulled Chicken Sandwiches Safely
Thanks to a growing number of fantastic options, finding delicious gluten-free buns for your pulled chicken sandwich is easier than ever! The buns featured in our photos and the ones our family frequently buys are Schar Ciabatta Rolls. We love them for several reasons: their delightful taste, their convenient slider-like size, and their widespread availability (thank you, Walmart!). Do note that Schar Ciabatta Rolls do contain soy, so be mindful if that is an allergen you need to avoid.
If soy is a concern or if you’re exploring other options, we also highly recommend brands like Canyon Bakehouse, which offers excellent gluten-free breads and buns (though some products may contain eggs), and Little Northern Bakehouse, which specializes in gluten-free and vegan baked goods, making them an excellent choice for multiple dietary restrictions. With so many choices, you can easily find a gluten-free bun that perfectly suits your taste and dietary needs.
**Of course, if you don’t need your pulled chicken sandwich to be gluten-free, feel free to use any preferred buns or rolls you enjoy!
Plant-Based Perfection: Crafting a Vegan Pulled BBQ Sandwich
For those seeking a delicious plant-based alternative to pulled chicken, jackfruit is an incredibly popular and versatile option. When cooked and shredded, young green jackfruit mimics the texture of pulled pork or chicken remarkably well, making it an excellent base for a flavorful BBQ sandwich. Its mild flavor also allows it to readily absorb the rich, smoky notes of your favorite BBQ sauce, creating a truly satisfying vegan meal.
Given our family’s specific allergies (wheat, dairy, egg, soy, peanut, and tree nuts), all of my baking must be vegan-friendly. However, since we do consume meat, I haven’t personally delved into experimenting with jackfruit as a meat substitute. But I understand the need for inclusive options! For anyone needing not only a gluten-free and dairy-free sandwich but also a completely vegan one, I’ve found a fantastic resource for you: check out this easy vegan BBQ jackfruit sandwich recipe from Emilie Eats. It’s perfect for you or any guests who require a plant-based option, ensuring everyone can enjoy a delicious BBQ sandwich experience.
Homemade Egg-Free & Vegan Coleslaw: Adding Essential Crunch
If you or your loved ones manage egg allergies, you might have thought that the delightful crunch of coleslaw was off-limits for your pulled BBQ sandwiches. Happily, that’s no longer the case! Vegan mayonnaises have come a remarkably long way, and they now serve as a fantastic base for creating a wonderfully creamy and flavorful coleslaw that rivals traditional versions. This egg-free and vegan coleslaw adds that perfect tangy, crisp contrast to the rich BBQ chicken, completing the sandwich experience.
Here are the simple ingredients you’ll need to create this delicious, allergy-friendly coleslaw:
- One 10-oz package of pre-shredded coleslaw mix
- ¾ cup vegan mayonnaise (refer to our recommendations above for specific brands like JUST or Best Foods Vegan Mayo)
- 2 Tablespoons apple cider vinegar
- 1.5 Tablespoons granulated sugar
- Salt and freshly ground black pepper, to taste
For the best texture, wait to assemble your coleslaw dressing and mix it with the shredded cabbage until just before serving. If prepared too far in advance, the cabbage will release water, potentially making the coleslaw watery. Simply combine all the ingredients in a bowl, stir thoroughly, then taste and adjust the sugar, salt, or pepper as needed to achieve your perfect balance of sweet, tangy, and savory. As mentioned, check the post above for our recommended vegan mayonnaise brands that are excellent for this recipe.
**If egg-free and vegan isn’t a requirement for you, simply use your favorite regular mayonnaise in the same amount!
If you find yourself with extra coleslaw mix or want to repurpose leftovers, you might enjoy this Addictive Asian Cabbage Salad from Sunkissed Kitchen. (Remember to omit almonds and sesame seeds if necessary for your dietary needs.)
Allergy-Friendly Sides: What Fries Pair Best with Pulled Chicken Sandwiches?
When it comes to pairing sides with our BBQ chicken sandwiches, we absolutely love sweet potato fries. Given that BBQ is deeply rooted in Southern culinary traditions, incorporating sweet potatoes somehow feels perfectly fitting. Plus, sweet potato fries offer a nutritious boost compared to their more common Russet potato cousins, adding a touch of healthy indulgence to your meal.
While making your own fries from scratch is always an option, for the sake of keeping this a truly effortless, mostly store-bought meal, we highly recommend Alexia Crinkle Cut Sweet Potato Fries with Sea Salt and Black Pepper. These are the delicious fries you see featured in our photos. They are a fantastic choice because they are generally allergy-friendly and universally appealing, making them a “regular” food that everyone can enjoy, regardless of dietary restrictions. They offer a crispy texture and a balanced flavor that beautifully complements the sweet and savory notes of the pulled BBQ chicken.
Beyond Fries: The Best Side Dishes for Instant Pot Pulled BBQ Chicken
A delicious pulled BBQ chicken sandwich deserves an array of equally satisfying side dishes. Here are our family’s favorite pairings that complement Instant Pot pulled BBQ chicken perfectly, ensuring a complete and delightful meal:
- Instant Pot Bacon & Brown Sugar Baked Beans: A classic BBQ accompaniment, these baked beans are rich, savory, and incredibly easy to make in the Instant Pot (you can find the recipe in my cookbook!).
- Sweet Potato Fries: As mentioned above, these offer a delicious and slightly healthier alternative to regular fries, perfectly matching the Southern BBQ theme.
- Potato Chips: For ultimate simplicity, a bag of plain potato chips, like Lays (if you need an allergy-friendly variety), provides a satisfying crunch.
- Sliced Watermelon: A refreshing and juicy side that cuts through the richness of the BBQ sauce, especially wonderful in warmer months.
- Corn on the Cob: Sweet, tender corn on the cob is a quintessential summer side. I even have a method for cooking it perfectly in the Instant Pot in my cookbook!
- Gluten Free Dairy Free Cornbread: A warm, tender slice of cornbread is a must-have with any BBQ meal. Our recipe is safe for multiple allergies.
- Roasted Cauliflower Pasta Salad: A flavorful and allergy-friendly twist on a classic pasta salad, offering a delightful texture and taste.
- Gluten Free Vegan Chocolate Sheet Cake: For a sweet finish, this rich and moist chocolate cake is surprisingly allergy-friendly and utterly delicious.
And, if beef is an option for your family (my son has an allergy, so we miss it!), I would wholeheartedly recommend throwing some brisket in your Instant Pot for another fantastic meal. My friend at Running to the Kitchen has an excellent Instant Pot brisket recipe that you should definitely check out for another night. Alternatively, if you prefer using your air fryer for chicken, take a look at this Air Fryer Frozen Chicken Breast recipe by Food Doodles for another easy chicken option.
4-Ingredient Instant Pot (Or Slow Cooker!) Pulled BBQ Chicken Sandwich w/ Coleslaw (Gluten, Dairy & Egg Free Options!)
6 servings
30 minutes
10 minutes
40 minutes
An easy, 4-ingredient pulled BBQ chicken sandwich. Use fresh or frozen chicken with Instant Pot & crock pot directions, as well as allergy-friendly substitution ideas!
Ingredients
- 1 Tablespoon olive oil
- 2 Chicken breasts (can be frozen or thawed – see directions)
- 1/2 cup water
- BBQ sauce, favorite store-brand variety
- Generous salt and pepper
- COLESLAW RECIPE:
- One 10-oz package of pre-made coleslaw mix
- 3/4 cup mayonnaise (see post for vegan options)
- 2 Tablespoons cider vinegar
- 1.5 Tablespoons sugar
- Salt and pepper, to taste
- TOPPINGS:
- Buns (see post if you need gluten-free)
- Pickles
Instructions
FROZEN CHICKEN INSTANT POT DIRECTIONS:
1. Place your olive oil in the bottom of your Instant Pot. Place your frozen chicken on top of the olive oil. Generously season the chicken with salt and pepper. Pour the water in along the bottom.
Close the lid, making sure to move the valve to “sealing” (if your model has this option).
Ensure it’s set to “high pressure”.
Hit “manual” or “pressure cook” and use the plus and minus buttons to set the timer for 30 minutes.
Once the cooking time is done (the Instant Pot will count backwards), move the valve from sealing to venting to quickly release the pressure. If time allows, letting the pressure naturally and slowly escape is also a great option for even more tender chicken. The Instant Pot will not allow you to open the lid until all the pressure is gone, whether released quickly or slowly. Remember that timing this recipe includes 5-10 minutes for the pot to come to pressure, and another 5-10 minutes to release the pressure.
Drain any excess liquid.
Shred the chicken (refer to the post for the easiest method) and then pour in as much BBQ sauce as desired to coat.
Serve on buns. For storage directions on leftovers, see the post above.
THAWED CHICKEN INSTANT POT DIRECTIONS:
Place your olive oil in the bottom of your Instant Pot. Place your thawed chicken on top of the olive oil. Generously season the chicken with salt and pepper. Pour the water in along the bottom.
Close the lid, making sure to move the valve to “sealing” (if your model has this option).
Ensure it’s set to “high pressure”.
Hit “manual” or “pressure cook” and use the plus and minus buttons to set the timer for 20 minutes.
Once the cooking time is done (the Instant Pot will count backwards), move the valve from sealing to venting to quickly release the pressure. If time allows, letting the pressure naturally and slowly escape is also a great option. The Instant Pot will not allow you to open the lid until all the pressure is gone, whether quickly or slowly. Remember that timing this recipe includes 5-10 minutes for the pot to come to pressure, and another 5-10 minutes to release the pressure.Drain the excess liquid.
Shred the chicken (refer to the post for the easiest method) and then pour in as much BBQ sauce as desired to coat.
Serve on buns. For storage directions on leftovers, see the post above.
FROZEN CHICKEN SLOW COOKER DIRECTIONS:
Place the olive oil in the bottom of your slow cooker/crock pot. Place your frozen chicken on top of the olive oil. Generously season the chicken with salt and pepper. (Note: water is only needed for the Instant Pot version, not the slow cooker.)
Close the lid.
Set your crock pot to low and cook for 6-8 hours.
Once the chicken is cooked through and tender, it is done.
Shred the chicken (refer to the post for the easiest method) and then pour in as much BBQ sauce as desired to coat.
Serve on buns. For storage directions on leftovers, see the post above.
THAWED CHICKEN SLOW COOKER DIRECTIONS:
Place the olive oil in the bottom of your slow cooker/crock pot. Place your thawed chicken on top of the olive oil. Generously season the chicken with salt and pepper. (Note: water is only needed for the Instant Pot version, not the slow cooker.)
Close the lid.
Set your crock pot to low and cook for 4-6 hours.
Once the chicken is cooked through and tender, it is done.
Shred the chicken (refer to the post for the easiest method) and then pour in as much BBQ sauce as desired to coat.
Serve on buns. For storage directions on leftovers, see the post above.
EGG-FREE (OR NOT!) COLESLAW DIRECTIONS:
For the best results, wait to assemble the coleslaw until right before serving, as it can become runny if made too far in advance. Simply stir all of the ingredients together in a bowl, then taste and adjust the sugar, salt, or pepper as needed to achieve your desired flavor. Refer to the post for recommended vegan mayonnaise brands.
**If you don’t need it to be egg-free and vegan, simply use regular mayonnaise in the same amount!
Nutrition Information:
Yield: 6
Serving Size: 1
Amount Per Serving:
Calories: 421Total Fat: 32gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 26gCholesterol: 51mgSodium: 590mgCarbohydrates: 18gFiber: 2gSugar: 12gProtein: 14g
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