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Low Sodium Pulled Chicken

I'm waiting for summer. I'm getting impatient. So I'm sharing this pulled chicken recipe that will surely be a hit at your next picnic. If the weather ever cooperates.

It's sweet and tangy. I paired it with buns made from my low sodium bread recipe. Low sodium pickles or coleslaw absolutely make this dish.

4 servings at 115mg per serving


  • 2 boneless, skinless chicken breasts, trimmed of all visible fat

  • 2 teaspoons canola oil

  • 3/4 cup water

  • 1 onion, chopped fine

  • 1 6oz can of tomato paste

  • 1 tablespoon chili powder

  • 1 teaspoon paprika

  • 1/4 teaspoon cayenne pepper

  • 1 teaspoons ground mustard

  • Pepper

  • 1/4 cup ketchup

  • 2 tablespoons molasses

  • 2 tablespoons apple cider vinegar


  1. In a large skillet over medium-high heat, heat canola oil and add chicken. Allow to chicken to develop a nice golden color and flip. Once the 2nd side is nice and golden, add 3/4 cup of water and cover with the lid. Allow to cook another 10 minutes, or until chicken reaches 160F. Remove chicken from pan and cover with a bowl.

  2. In the now empty skillet, add the chopped onion and cook until the onion is softened and starting to brown. Add chili powder, paprika, cayenne pepper, ground mustard and pepper and stir until fragrant. Stir in tomato paste until well incorporated.

  3. Stir in ketchup, molasses and apple cider vinegar. Bring to a simmer and reduce heat. Cook until the sauce thickens slightly and turn off heat.

  4. Shred chicken. There are various methods including using a mixer, shredding tool or just 2 forks. Whatever works for you.

  5. Add chicken back into skillet and stir to coat in the sauce.

  6. Serve however you choose. I used a roll made from my low sodium bread recipe and topped with some homemade pickles.

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