Nashville-Style Hot Chicken

This chicken is tasty! It embraces the traditional flavors of Nashville hot chicken but with an IBS-friendly twist. Did you know that hot sauce sweetened with maple syrup can be IBS friendly up to 3 teaspoons? Even spices like paprika and cayenne pepper are FODMAP-friendly and offer beneficial antioxidants and a huge flavor boost.¹

Instead of buttermilk, this recipe relies on a plant-based alternative of almond milk and lemon juice. Then, the crispy breading gets made with low FODMAP ingredients to help keep your gut feeling its best. But, when selecting a pickle—a staple accompaniment to any Nashville-style chicken, it’s all about the brine. Choose an option that doesn’t contain garlic, onion, or other high FODMAP ingredients. Or create your own savory pickles by marinating cucumbers in vinegar, pickling salt, and your favorite herbs or spices. Then, simply seal your jar and allow for it to sit for at least 24 hours. Voila! Feel free to try your hand at other pickling vegetables such as carrots, beets, turnips, and more for a tangy twist to any dish.

Makes: 4 servings
Serving Size: 1 chicken thigh
Prep Time: 30 minutes
Cook Time: 15 minutes

Ingredients for Nashville-style hot chicken

• 4 chicken thighs
• 1-2 tbsp hot sauce
• 1 tsp smoked paprika
• 1 tsp cayenne pepper
• 2 tbsp lemon juice
• ¾ cup sorghum flour
• ¾ cup gluten-free breadcrumbs
• 1 large egg
• 1 cup unsweetened almond milk
• Pinch of salt
• 2 dill pickles (No Garlic Dill Pickles)

Directions for Nashville-style hot chicken

1. In a large bowl, combine 1 tbsp hot sauce, smoked paprika, 1 tbsp lemon juice, chicken, and a pinch of salt. Mix until thoroughly combined. Place in fridge for 20 minutes.
2. In a small bowl, combine flour, breadcrumbs, cayenne, and a pinch of salt. Mix until fully incorporated.
3. In a separate small bowl, combine almond milk, 1tbsp lemon juice, 1 tbsp hot sauce, egg, and a pinch of salt.
4. Dip the chicken thigh in the flour mixture, followed by the liquid mixture, then back into the flour mixture.
5. Repeat for remaining chicken thighs. Place in the air fryer and cook at 375 degrees Fahrenheit for 8 minutes.
6. Flip chicken. Cook for additional 8 minutes.
7. Serve topped with sliced homemade or low FODMAP pickles.

References

1. Hamed M, Kalita D, Bartolo ME, Jayanty SS. Capsaicinoids, polyphenols and antioxidant activities of capsicum annuum: Comparative study of the effect of ripening stage and cooking methods. Antioxidants. 2019;8(9):364. doi:10.3390/antiox8090364