21 Day Fix Instant Pot Maple BBQ Chicken (Slow Cooker Option)

  • Author: Nancylynn Sicilia
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Instant Pot
  • Cuisine: American


This 21 Day Fix Instant Pot Maple BBQ Chicken is gluten-free, dairy-free, and so amazingly easy to make in your Instant Pot!  It was a hit with my husband and the kids.  Enjoy BBQ all year long with your Instant Pot.



  • 1 to 1.5 pounds of boneless, skinless chicken thighs
  • 1/2 cup tomato paste
  • 1/3 cup water
  • 1/4 cup of coconut aminos (or sub low sodium soy sauce if not gluten-free)
  • 3 Tbsp pure maple syrup
  • 2 Tbsp apple cider vinegar
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • sprinkle of sea or Himalayan salt and black pepper
  • optional – thickener of your choice (arrowroot, tapioca, cornstarch, etc)


  1. Place chicken thighs in Instant Pot.
  2. Mix together the remaining ingredients (besides thickener). Pour sauce over chicken.
  3. Set to manual for 10 minutes. After cook time, switch to quick release. Open the lid carefully once it is unlocked. Remove chicken thighs with slotted spoon and set aside.
  4. To thicken the BBQ sauce, set Instant Pot to saute. Stir as it simmers. If you need to thicken it more, add in your choice of thickener, one tsp at a time until desired thickness. Taste and adjust seasonings and add a touch more maple syrup for a sweeter sauce. Cover chicken with sauce and enjoy!
  5. For the slow cooker: Place thighs and ingredients for BBQ sauce in crock pot. Cook on low for 4 hours. After cook time is through, simmer sauce in a small saucepan over medium low heat until desired thickness. Enjoy!


1 RED, 1 tsp – I count it this way bc thighs have more fat than chicken breasts.

Weight Watchers Freestyle Points – 8 points per serving (5 if you use chicken breasts)


  • Serving Size: 2/3 cup of chicken

Keywords: BBQ, chicken, instant pot, gluten-free, dinner, lunch, meal prep, dairy-free