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

Ingredients

  • 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

Instructions

  • 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.

Notes

  • 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.

Nutrition

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