Instant Pot Shredded Chicken

This low-FODMAP Instant Pot shredded chicken uses garlic-infused oil and homemade broth in place of onion, garlic, and store-bought stock, giving you a plain, batch-cooked protein for bowls, salads, and tacos.

Prep 10 min

Cook 30 min

Serves 6

Gluten-freeDairy-free

Ingredients

• 2 lb (900 g) boneless, skinless chicken breasts or thighs
• 1 cup (240 ml) low-FODMAP chicken broth, homemade or a certified low-FODMAP brand
• 2 tbsp garlic-infused olive oil
• 1 tsp fine sea salt
• 1/2 tsp black pepper
• 1 tsp smoked paprika
• 1 tsp dried oregano
• Green tops of 2 scallions (spring onions), thinly sliced, for finishing
• Juice of 1/2 lime (optional)

Instructions

Season and load the pot

1. Pat the chicken dry and season both sides with the salt, pepper, smoked paprika, and oregano.
2. Set the Instant Pot to Sauté, add the garlic-infused oil, and brown the chicken for about 2 minutes per side. This step is optional but adds color. Press Cancel.
3. Pour in the broth and scrape up any browned bits from the bottom of the pot so it comes to pressure cleanly.

Pressure cook

1. Lock the lid and set the valve to Sealing. Cook on high pressure for 12 minutes for breasts or 10 minutes for thighs.
2. When the timer ends, let the pressure release naturally for 10 minutes, then move the valve to Venting to release the rest.
3. Confirm the thickest piece reaches 165°F (74°C) on an instant-read thermometer before shredding.

Shred and finish

1. Transfer the chicken to a bowl and shred with two forks, or use a hand mixer on low for 20 to 30 seconds.
2. Spoon a few tablespoons of the cooking liquid over the meat to keep it moist, then stir in the scallion green tops and a squeeze of lime if using.
3. Taste, adjust the salt, and portion into containers.

Tips & Substitutions

• Breasts or thighs. Thighs stay juicier and forgive overcooking, while breasts shred leaner. Keep the two cook times separate if you mix them.
• Make or verify the broth. Most cartons and stock cubes list onion and garlic, so use a homemade batch or a broth labeled low FODMAP.
• No broth on hand. Use water plus an extra 1/4 tsp salt and a pinch more herbs. The chicken releases its own liquid as it cooks.
• Season without the traps. Ground cumin, smoked paprika, oregano, and chili flakes work well. Skip onion powder, garlic powder, and premixed taco or fajita blends.
• Green tops only. Use the green part of the scallion for the onion note. The white bulb is high FODMAP.
• Repurpose the batch. Fold portions into rice bowls, salads, corn tacos, or an omelet through the week.

Why This Works

• Garlic flavor without the fructans. The fructans in garlic are not oil soluble, so garlic-infused oil carries the taste without the FODMAP load.
• Onion note from green tops. The green parts of scallions are low FODMAP, while the white bulb concentrates the fructans you want to leave out.
• Broth is the hidden risk. Bottled broths and stock cubes almost always include onion and garlic, so a from-scratch or certified broth keeps the batch safe.
• Plain chicken is a free protein. Meat itself contains no FODMAPs, which means the seasonings and broth are the only places they can sneak in.

Storage

Cool the shredded chicken, then refrigerate in a sealed container for 3 to 4 days. It also freezes well for up to 3 months. Reheat gently on the stovetop or in the microwave with a splash of broth or the reserved cooking liquid so it does not dry out. Plain cooked chicken has no tested FODMAP serving cap, so portion it to your meal rather than a gram limit, and check the Monash app for current tested serving sizes of anything you add alongside it.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.