SO, let’s talk BBQ! My husband and I LOVE BBQ! We used to make this same recipe with a TON of SUGAR and Carbs…. Like I seriously used to put 1/4 cup of brown sugar and 1/4 cup of molasses and a WHOLE cup of SODA in this recipe… I seriously don’t even want to calculate the amount of sugar that might of been in that recipe per serving… okay I did… it was 15 grams per serving… that’s a lot considering a daily dose is 25 grams! I quickly switched a few things and made the recipe taste the EXACT SAME with only 1.7 grams of sugar! YEAH you read that right 1.7 grams! I hope you love it!
Equipment for this recipe:
- Instant Pot
- Medium Bowl
- Small Bowl
- Cookie Sheet
- Parchment Paper
Ingredients for this recipe:
- Chicken Thighs
- Zevia Ginger Root Beer
- Low sugar BBQ sauce ( I use New Primal Original BBQ sauce)
- Apple Cider Vinegar
- Monk Fruit Sugar
- Garlic Cloves
- Cinnamon
- Chili Powder
- Paprika
- Ground Thyme
- Ground Mustard
- Almond Flour
- Eggs
- Arrowroot Starch/Flour (starch and flour are the same thing for arrowroot)
- Sea Salt
- Baking Powder
- Xanthan Gum
- Garlic Powder
- Butter
- Sesame Seeds
- Slaw Mix
- Mayo
- Vinegar
- Pepper
- Lime Juice
Side dishes to go with this recipe:
Shallot and Bacon Brussel Sprouts
Pistachio Encrusted Zucchini Fries
Healthier Instant Pot BBQ Chicken Sandwich with Almond Flour Buns
Notes
Here is a more detailed recipe for the Almond Flour Keto Buns!
Ingredients
- To dump in the instant pot:
- 12 oz. Zevia Brand Ginger Root Beer
- 2 cups sugar free or low sugar BBQ sauce
- 3 lbs. of boneless/skinless chicken thighs
- 2 tbsp apple cider vinegar
- 1/4 cup monk fruit sugar
- 2 cloves garlic, minced
- 1/4 tsp cinnamon
- 1/2 tsp chili powder
- 1/2 tsp paprika
- 1/2 tsp ground thyme
- 1/2 tsp ground mustard
- •
- For the Buns:
- 4 1/2 cups blanched almond flour
- 1 cup arrowroot flour/starch
- 1 tsp sea salt
- 1 tsp baking powder
- 1 tsp xanthan gum
- 1/2 tsp garlic powder
- 2 tbsp butter, melted
- 6 eggs
- 2 tbsp sesame seeds
- •
- For the slaw:
- 14 ounces of slaw mix with red cabbage
- 1/2 cup mayo
- 2 tbsp monk fruit sugar
- 1 1/2 tbsp lime juice
- 1 tbsp white vinegar
- 1/4 tsp salt
- 1/2 tsp black pepper
Instructions
- First, preheat your oven to 350º and line a cookie sheet with parchment paper. Mince your garlic and melt your butter in the microwave.
- Then, in a large bowl, mix together the slaw mix: mayo, monk fruit sugar, lime juice, vinegar, salt, and pepper. Mix together well and pour the slaw mix in and mix together until well incorporated. Put the slaw in the refrigerator until you’re ready to serve.
- In a medium bowl, mix all the buns ingredients except the sesame seeds. Mix together well and form into 8 dough balls. Place the dough balls on the cookie sheet and press down. Sprinkle the sesame seeds on the top and put the cookie sheet in the oven. Cook for 30-35 minutes or until golden brown.
- Dump all of your instant pot ingredients into your instant pot and cook on high pressure for 30 minutes.
- When your buns are ready, take them out of the oven and let them cool completely. Cut them in half once they have cooled.
- Once your chicken is done cooking, release the pressure valve and let all of the pressure out of the instant pot. Open your instant pot and shred the chicken with two forks.
- Serve the almond flour buns with BBQ and slaw on top!
Nutrition Facts
Healthier Instant Pot BBQ Chicken Sandwich with Almond Flour Buns
Serves: 8
|
Amount Per Serving: 1/2 cup and 1 bun
|
||
|---|---|---|
| Calories | 589 | |
| % Daily Value* | ||
| Total Fat 37.9 g | 56.9% | |
| Saturated Fat 9.2 g | 45% | |
| Trans Fat 0 g | ||
| Cholesterol 250.3 mg | 83.3% | |
| Sodium 1584.2 mg | 66% | |
| Total Carbohydrate 24.9 g | 8% | |
| Dietary Fiber 3.1 g | 12% | |
| Sugars 1.7 g | ||
| Protein 36.1 g | ||
| Vitamin A 36.1% | Vitamin C 0% | |
| Calcium 50.5% | Iron 17.2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muddled and Minced