BBQ Pulled Oats with Shredded Chicken
Ingredients (Serves 4)
- 1 cup rolled oats
- 2 cups chicken broth (or vegetable broth for a vegetarian option)
- 1 cup cooked shredded chicken (rotisserie or grilled)
- 1/2 cup barbecue sauce (sugar-free or low-sodium preferred)
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1 tbsp olive oil or avocado oil
- 1 tsp smoked paprika
- 1/2 tsp chili powder
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- Salt to taste
- Optional Toppings:
- Fresh cilantro, chopped
- Sliced green onions
- Pickled jalapeños
- A dollop of Greek yogurt or sour cream
Instructions
1. Cook the Oats:
- In a medium pot, bring the chicken broth to a boil. Add the rolled oats, reduce heat to low, and simmer for 5-7 minutes, stirring occasionally, until the oats are tender and the liquid is absorbed.
2. Sauté the Aromatics:
- In a skillet, heat olive oil over medium heat. Sauté the onion and garlic until softened, about 3-4 minutes.
3. Combine the Ingredients:
- Add the cooked oats, shredded chicken, barbecue sauce, smoked paprika, chili powder, garlic powder, black pepper, and salt to the skillet. Stir well to combine.
4. Simmer:
- Cook the mixture for 5-7 minutes, stirring occasionally, until heated through and the flavors meld together.
5. Serve:
- Divide the BBQ pulled oats into bowls. Top with optional toppings like fresh cilantro, green onions, pickled jalapeños, or a dollop of Greek yogurt.
Macros (Per Serving)
- Calories: ~250-300 kcal
- Protein: 20-25g (from chicken and oats)
- Carbs: ~30-35g (from oats and barbecue sauce)
- Fats: ~6-8g (healthy fats from olive oil and chicken)
Why This Dish is Great
- High-Protein: Chicken and oats provide a hearty protein boost.
- Comfort Food: A unique twist on BBQ pulled dishes.
- Flavor-Packed: Smoky, savory, and slightly sweet flavors.
- Customizable: Swap chicken for pulled pork, tofu, or jackfruit.
Pro Tips
- Extra Flavor: Add a splash of apple cider vinegar or hot sauce for tanginess.
- Meal Prep: Make a double batch and store in the fridge for up to 4 days.
- Low-Carb Option: Use cauliflower rice instead of oats.
Enjoy this hearty, protein-packed dish as a satisfying and nutritious meal! 🍗🌾