🥘 Ingredients

BBQ Rub

• 1 tbsp (12 g) brown sugar

• 1 tbsp (7 g) smoked paprika

• 1 tsp (3 g) pure ancho chili powder

• 1 tsp (3 g) ground cumin

• 1 tsp (2 g) mustard powder

• 1 tsp (2 g) black pepper

• ½ tsp (1 g) cayenne pepper, adjust for heat

• 1½ tsp (9 g) salt

BBQ Chicken

• 2 lb / 32 oz (907 g) boneless, skinless chicken breast, sliced horizontally into ½-inch cutlets

• 1 tbsp (14 g) garlic-infused olive oil

Kansas City BBQ Sauce

• 3 tbsp (48 g) tomato paste

• 2 tbsp (25 g) brown sugar

• 1 tbsp (20 g) pure maple syrup

• 2 tbsp (30 g) apple cider vinegar

• 1 tbsp (18 g) low-sodium tamari, FODMAP-friendly

• 1 tsp (5 g) Dijon mustard

• 1 tsp (3 g) smoked paprika

• ¼ tsp (0.5 g) cayenne pepper

• ¼ cup (60 g) water

• ¼ tsp (1 g) liquid smoke, optional

Warm Mustard Potato Salad

• 4.4 lb / 70 oz (2000 g) baby potatoes, halved

• 1 tbsp (18 g) salt, for the boiling water

• 4 large (200 g) eggs

• 1 tbsp (14 g) garlic-infused olive oil

• 2 tbsp (30 g) Dijon mustard

• 3 tbsp (45 g) apple cider vinegar

• ½ tsp (1 g) celery seed

• 1 tsp (6 g) salt

• ½ tsp (1 g) black pepper

• 4 stalks (35 g) green onions, green tops only, thinly sliced

• 3 tbsp (12 g) fresh flat-leaf parsley, chopped

Smoky Zucchini

• 2 medium (390 g) zucchini, halved lengthwise and sliced into half-moons

• 2 tbsp (30 g) water

• ½ tsp (1 g) smoked paprika

• ¼ tsp (1.5 g) salt

• ¼ tsp (0.5 g) black pepper

• 1 tsp (5 g) apple cider vinegar

🔪 Instructions

1. Start the potatoes and eggs. Place the halved potatoes in a large stockpot, cover with cold water by an inch, and add 1 tbsp salt. Bring to a boil. Once boiling, gently lower in the eggs. After 10 minutes, move the eggs to a bowl of ice water. Keep cooking the potatoes until fork-tender, 2 to 5 minutes more.

2. Season the chicken. Stir together all the rub ingredients. Coat the chicken cutlets with the garlic-infused olive oil, then press the rub onto both sides.

3. Preheat the air fryer to 400°F (200°C).

4. Make the BBQ sauce. Whisk all the sauce ingredients together in a small saucepan. Simmer over medium heat for 5 minutes, stirring often, until thick and glossy. Pour half into a separate bowl for serving. Use the rest for brushing.

5. Air fry the chicken. Place the cutlets in a single layer and cook 9 to 11 minutes, flipping halfway. Work in two batches if needed. During the last 2 minutes, brush the brushing sauce over both sides so it caramelizes without burning. The chicken is done at 165°F (74°C). Rest 5 minutes.

6. Cook the zucchini. Heat a large nonstick skillet over medium-high heat. Add the zucchini, water, smoked paprika, salt, and pepper. Cook 5 to 6 minutes, tossing occasionally, until tender with browned edges. Finish with the cider vinegar.

7. Finish the potato salad. Peel and roughly chop the eggs. Whisk the garlic-infused olive oil, Dijon, cider vinegar, celery seed, salt, and pepper in a large bowl. Drain the potatoes well and add them to the bowl while still steaming, tossing to coat. Gently fold in the eggs, green onion tops, and parsley.

8. Serve. Slice the chicken and plate it with the warm potato salad and smoky zucchini. Spoon the reserved BBQ sauce over the chicken.

Approximate Nutrition Per Serving

• Calories: ~595

• Protein: ~47 g

• Carbohydrates: ~73 g

• Fat: ~13 g

Notes

• The glaze is the signature. Kansas City barbecue is defined by a thick, sweet, smoky tomato sauce over a paprika and brown sugar rub. The sweetness and tang of the glaze are what set it apart from the dry, peppery Cajun profile earlier in the rotation.

• Why the sauce is homemade. Nearly every bottled barbecue sauce contains onion and garlic, and many use high fructose corn syrup. Worcestershire sauce also contains both, so tamari provides the savory depth instead.

• Glaze at the end. The brown sugar and maple syrup in the sauce burn quickly in the air fryer’s direct heat. Brushing it on only in the last 2 minutes gives a sticky, caramelized coating without scorching.

• Why eggs in the potato salad? Chicken breast is so lean that this plate would fall below 12 g of fat without another source. Eggs bring the fat and a bit of protein into your range. They are a classic potato salad ingredient and cook in the same pot as the potatoes.

• Mustard check. Many American yellow mustards, including some major brands, contain garlic powder. That is why this recipe uses Dijon. Check the label for one made from mustard seed, vinegar, water, and salt.

• Pure maple syrup only. Pure maple syrup is low FODMAP at 2 tbsp per serving. Pancake syrups often contain high fructose corn syrup.

• Zucchini FODMAP note. Zucchini is low FODMAP at about 65 g per serving, and larger portions contain fructans. Two medium zucchini across 6 servings works out to about 65 g each.

• Liquid smoke check. Most liquid smoke is simply smoke and water, but confirm the label. It is optional and adds an outdoor grill flavor.

• Portion sizing. The 4.4 lb of potatoes is sized to land each plate near 73 g of carbs. Potatoes contain essentially no FODMAPs, so the larger portion is not a concern.