The Best BBQ Pulled Chicken Sliders for Labor Day

Labor Day is one of my favorite food holidays of the year but the problem with the most classic cookout food is the ingredients hiding inside the recipes. 

Store-bought BBQ sauce is one of the biggest culprits in the cookout spread. Most commercial brands are loaded with high-fructose corn syrup, refined sugar, artificial smoke flavoring, and preservatives that feed bad bacteria in the gut and trigger inflammation. The result? That heavy, sluggish, bloated feeling by the time the sun goes down.

This year, we are doing things differently.

These Anti-Inflammatory BBQ Pulled Chicken Sliders are everything you want from a Labor Day cookout — tender, saucy, deeply smoky, crowd-pleasing pulled chicken — made with a homemade refined sugar-free BBQ sauce that takes just 10 minutes to put together. Paired with a crisp, tangy Apple Cider Vinegar Coleslaw that replaces the conventional mayo base with gut-supportive ACV and olive oil, this is a complete cookout centerpiece that will have your guests going back for seconds without the post-party crash.

Let's get into it.

Recipe 1: Anti-Inflammatory BBQ Pulled Chicken Sliders

Serves: 6–8 | Prep Time: 10 minutes | Cook Time: 4–6 hours (slow cooker) or 25 minutes (Instant Pot) | Total Time: 4–6 hours 10 minutes

Gluten-Free · Dairy-Free · Paleo · Anti-Inflammatory

Ingredients

For the Pulled Chicken:

• 2 lbs boneless, skinless chicken thighs
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon cumin
• ¼ teaspoon black pepper
• ½ teaspoon sea salt
• ¼ cup chicken broth or water

For the Homemade Refined Sugar-Free BBQ Sauce:

• ½ cup tomato paste
• ¼ cup coconut aminos
• 3 tablespoons apple cider vinegar
• 2 tablespoons raw honey
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon cayenne pepper (optional, for heat)
• ¼ teaspoon black pepper
• ¼ teaspoon sea salt

For Serving:

• Grain-free slider buns, butter lettuce cups, or sweet potato rounds (see serving options below)
• ACV Coleslaw (recipe below)
• Fresh cilantro or parsley for garnish
• Sliced pickled jalapeños (optional)

Instructions

Make the BBQ Sauce:

In a small saucepan over medium-low heat, combine all BBQ sauce ingredients. Whisk together and simmer for 8–10 minutes, stirring occasionally, until the sauce thickens slightly and the flavors meld together. Taste and adjust seasoning as needed. Set aside. The sauce can be made up to 5 days ahead and stored in a sealed jar in the refrigerator.

Slow Cooker Method:

1.Pat the chicken thighs dry and season on both sides with smoked paprika, garlic powder, onion powder, cumin, black pepper, and sea salt.

2.Place the seasoned chicken in the slow cooker and pour the chicken broth over the top.

3.Pour ¾ of the BBQ sauce over the chicken, reserving the remaining ¼ for finishing.

4.Cook on LOW for 4–6 hours or HIGH for 2–3 hours, until the chicken is completely tender and easily shreds with a fork.

5.Remove the chicken from the slow cooker and shred using two forks on a cutting board.

6.Return the shredded chicken to the slow cooker and toss with the remaining BBQ sauce. Stir to coat evenly.

Instant Pot Method:

1.Season the chicken thighs as directed above and place in the Instant Pot.

2.Pour the chicken broth and ¾ of the BBQ sauce over the chicken.

3.Seal the lid, set the valve to SEALING, and cook on HIGH pressure for 15 minutes.

4.Allow a natural pressure release for 10 minutes, then carefully quick release any remaining pressure.

5.Remove the chicken, shred with two forks, return to the pot, and toss with the remaining BBQ sauce.

To Serve:

Pile the pulled chicken onto your choice of slider base, top with a generous scoop of ACV Coleslaw, and garnish with fresh cilantro and pickled jalapeños if desired.

3 Ways to Serve Your Sliders

1. Grain-Free Slider Buns: Look for cassava flour or almond flour slider buns at your local health food store (Siete and Simple Mills both make excellent options). Lightly toast them for the best texture.
2. Butter Lettuce Cups: The lightest, most refreshing option. Use large butter lettuce leaves as the "bun" for a completely grain-free, low-carb version that is perfect for warm weather.
3. Sweet Potato Rounds: Slice a large sweet potato into ½-inch rounds, brush with olive oil and sea salt, and roast at 400°F for 20–25 minutes until golden. Use as the base for an open-faced slider that adds fiber, beta-carotene, and natural sweetness to every bite.

Recipe 2: Gut-Friendly Apple Cider Vinegar Coleslaw

Serves: 6–8 | Prep Time: 10 minutes | Rest Time: 15 minutes (optional but recommended)

Gluten-Free · Dairy-Free · Vegan · Paleo · Prebiotic-Rich

Ingredients

• 3 cups green cabbage, thinly shredded
• 1 cup purple cabbage, thinly shredded
• 1 large carrot, grated or julienned
• 3 green onions, thinly sliced
• ¼ cup fresh cilantro or parsley, roughly chopped

For the ACV Dressing:

• 3 tablespoons apple cider vinegar (with the mother)
• 2 tablespoons extra virgin olive oil
• 1 tablespoon raw honey or pure maple syrup
• 1 teaspoon Dijon mustard (check label for gluten-free)
• ½ teaspoon celery seed
• ¼ teaspoon sea salt
• ¼ teaspoon black pepper

Instructions

1.Combine the shredded green cabbage, purple cabbage, grated carrot, green onions, and fresh cilantro in a large mixing bowl.

2.In a small bowl or jar, whisk together all dressing ingredients until well combined.

3.Pour the dressing over the slaw and toss thoroughly to coat.

4.Taste and adjust seasoning — add more ACV for tang, more honey for sweetness, or more salt as needed.

5.For best results, let the slaw rest for 15 minutes before serving so the cabbage softens slightly and the flavors meld together.

6.Store any leftovers in a sealed container in the refrigerator for up to 3 days.

Make It a Full Labor Day Spread

These sliders are a complete meal on their own, but if you want to build out a full cookout spread, here are a few simple additions that pair beautifully and keep everything gut-friendly:

• Appetizer: Watermelon & Cucumber Mint Skewers with a squeeze of lime and a pinch of Tajín — no cooking required, ready in 5 minutes, and a stunning visual for the table.
• Extra Side: Grilled corn on the cob brushed with olive oil, sea salt, and smoked paprika. Simple, seasonal, and naturally gut-friendly.
• Dessert: Mango Coconut Nice Cream (Recipe Here). Scoop it into cups or cones and serve straight from the freezer.

Simple Swaps & Variations

• Make it spicier: Add an extra ¼ teaspoon of cayenne to the BBQ sauce, or stir in 1–2 teaspoons of your favorite clean hot sauce.
• Make it sweeter: Add an extra tablespoon of raw honey to the BBQ sauce for a more traditional sweet BBQ flavor.
• Use chicken breast: If you prefer white meat, boneless skinless chicken breasts work well — just reduce the cook time slightly and check for tenderness earlier, as they can dry out more quickly than thighs.
• Make it a bowl: Skip the slider format entirely and serve the pulled chicken and coleslaw over cauliflower rice or a bed of mixed greens for a complete gut-friendly meal prep bowl.

Labor Day is the perfect moment to close out summer the right way — with good food, good people, and the quiet satisfaction of knowing that what you put on the table is actually nourishing the people you love.

These BBQ Pulled Chicken Sliders prove that gut-friendly eating does not mean giving up the cookout. It just means making smarter choices about what goes into the food — and in this case, those choices make the food taste even better.

Save it, share it, and tag me when you make it — I love seeing your creations!