Top down view of pulled chicken in black oval cast iron dish with fork, wraps, guacamole in small dish and green cloth.

Oven Pulled Chicken Recipe the Healthy Way

Healthy oven pulled chicken is a quick, gluten free, lower sugar version of this popular dish - it is made using a handful of spices and a little miso paste, which not only adds goodness but also rich, savoury flavour, perfect in this dish.  
Course Dinner, Lunch, Main
Cuisine American
Prep Time 1 hour 10 minutes
Cook Time 2 hours
Total Time 3 hours 10 minutes
Servings 5 people
Calories 351kcal
Author Monika Dabrowski


  • 4 chicken leg quarters skinless
  • 4 tbsp tomato puree
  • 3 garlic cloves crushed
  • 2 tbsp vegetable/olive oil
  • 3 tbsp cider vinegar
  • 2 tbsp honey
  • 1.5 tbsp miso paste check the label to ensure it's gluten free
  • 1.5 tsp smoked or sweet paprika
  • 1 tsp each: cumin powder and chilli flakes
  • 2/3 tsp granulated onion a little less than a teaspoon
  • ½ tsp each: ginger and allspice powders
  • 1/4 tsp fine sea salt
  • 2 bay leaves


  • Place the bay leaves and the chicken in a large casserole dish.
  • Combine the rest of the ingredients and stir until smooth. Pour the mixture over the chicken, stir to ensure even distribution and leave to marinate for 1 hour, if possible.
  • Preheat the oven to 325F/ 170 C/ gas mark 3.
  • Cover the dish loosely with foil and bake in the centre of the oven for 2 hours.
  • Remove from the oven, place the chicken pieces on top of a large plate/cutting board and separate the meat from the bone. Shred the meat, put back into the dish, stir to combine with the sauce and serve.


  • Add more chilli flakes for an extra bit of heat if you like.
  • Preparation time includes the minimum recommended time (1 hour) needed to marinate the chicken. The chicken can be left in the marinade overnight.
  • The sauce may thicken as it cools so you may want to add a drop of water and give a good stir before serving.
  • Serve with nachos, rice, burger buns, burritos, pita, with coleslaw or a dollop of guacamole.


Serving: 1serving | Calories: 351kcal | Carbohydrates: 11g | Protein: 20g | Fat: 25g | Saturated Fat: 10g | Cholesterol: 113mg | Sodium: 518mg | Potassium: 332mg | Fiber: 1g | Sugar: 8g | Vitamin A: 451IU | Vitamin C: 2mg | Calcium: 21mg | Iron: 2mg