MIND Diet–Friendly Pulled BBQ Chicken
Tender, saucy, and packed with flavor, this MIND diet–friendly pulled BBQ chicken is the perfect blend of comfort food and brain-healthy ingredients. By using lean chicken breast, a balanced BBQ sauce (recommend natural, lower sugar), and slow cooking for maximum tenderness, you get all the smoky-sweet satisfaction of classic BBQ without the heaviness. It’s versatile enough to serve on whole-grain buns, tucked into wraps, or alongside a crisp slaw for an easy weeknight dinner that supports your health goals.
Ingredients
- 1 1/2 lbs chicken, boneless skinless breasts
- 1/2 medium red onion, thinly sliced
- 1/2 cup bell peppers
- 2 cloves garlic, minced
- 3/4 cup BBQ sauce
- 3 tbsp apple cider vinegar
- 1 1/2 tsp smoked paprika
- 3/4 tsp chili powder
- 1/4 tsp pepper
- 1/4 tsp salt
- 2 tsp olive oil
- 1/2 cup water
- 4 whole wheat buns
Instructions
- Heat olive oil in a Dutch oven or large skillet over medium heat. Add onion, pepper and garlic and cook until softened, 3-4 minutes.
- Add the chicken to the pan, searing each side for 2-3 minutes.
- In a bowl, whisk BBQ sauce, vinegar, spices and 1/2 cup water. Pour mixture over the chicken. Bring to a simmer, then reduce heat to low.
- Cover and simmer gently 30-40 minutes, flipping chicken halfway through. Add a splash more water if it looks too dry.
- Remove the chicken to a plate and shred with two forks. Put shredded chicken back in the pan. Let it cook uncovered another 5-10 minutes, so it thickens and soaks in the flavor.
Serving Suggestions
- Serve on whole grain buns, in lettuce cups, over sweet potatoes, or with sautéed greens.
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Published: Aug 26, 2025