Pulled Chicken Sandwich
This Pulled Chicken Sandwich delivers 29g protein and 297 calories per serving—a light lunch option that won't derail a cut. Quick-preps 6 servings on the stovetop, making it a go-to for athletes tracking calories without sacrificing volume.
Ingredients
- •Chicken Thigh, Boneless Skinless(907g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Ketchup(240g)
- •1/2 cup bourbon
- •Maple syrup(45g)
- •Vinegar, Apple Cider(45g)
- •Molasses, Unsulfured(15g)
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Worcestershire Sauce(15g)
Lea & Perrins is the standard. A little goes a long way.
- •Onion powder(5g)
- •Garlic powder(5g)
- •Red pepper flakes(3g)
- •Bread, Hamburger Bun, Whole Wheat
Instructions
- 1For the chicken: Place the chicken thighs in the bottom of a 5 to 6-quart slow cooker.
- 2In a mixing bowl or large measuring cup, whisk together the ketchup, bourbon, maple syrup, apple cider vinegar, molasses, mustard, Worcestershire, onion powder, garlic powder, and red pepper flakes.
- 3Pour the sauce over the chicken.
- 4Cover and cook for 2 hours on high or 4-6 hours on low, until the chicken is cooked through.
- 5While the chicken cooks, prepare the Healthy Coleslaw.
- 6Transfer the cooked chicken to a large bowl or plate and shred with two forks.
- 7Assemble the sandwiches: Spread the buns with Dijon mustard (optional). Pile the shredded chicken onto the bottom bun, top with slaw, then add the top bun. Enjoy warm.
Nutrition — Per Serving
297
calories
29g
protein
12g
fat
- Carbohydrates
- 20g
- Saturated fat
- 2.5g
- Sodium
- 523 mg
- Dietary fiber
- 0.5g
6 servings per batch · ~216g each
Macro data sourced from USDA FoodData Central
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How much protein does Pulled Chicken Sandwich have?
Each serving delivers 29g of protein and 297 calories with a solid macro profile of 12g fat and 20g carbs. This makes it a reliable lunch option for hitting daily protein without excessive calories.
How long does Pulled Chicken Sandwich take to make?
This quick prep stovetop recipe batch-preps 6 servings at once, allowing you to prepare multiple lunches in minimal time. Quick prep designation means you can have meals ready without extended cooking times.
Is Pulled Chicken Sandwich good for fat loss?
At 297 calories and 29g protein per serving, this sandwich delivers solid protein density while staying under 300 calories. The carbohydrate-to-protein ratio supports muscle retention during a calorie deficit.
