Is chicken low histamine? You’ll find it listed on our low histamine foods list. 

Then why do some people have reactions to this low histamine protein? 

Keep reading to find out more, including how cooking times and thawing methods can increase histamine levels in meat. 

Plus, you’ll get the Italian Baked Chicken Recipe.  

We’ve been experimenting with ways to make low histamine “breadcrumbs” without starting with homemade low histamine bread. 

In this recipe, we made a lightly crusted chicken using popped sorghum and pecans for the topping.  

And oregano, thyme, parsley, and FODMAP friendly garlic infused olive oil give this meal the flavors you’d find in tasty Italian dishes. 

This recipe is:  

• Low histamine
• Medium oxalate
• Low lectin
• Low FODMAP
• Dairy free
• Gluten free

Let’s jump right in! 

Is Chicken Low Histamine? 

Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider who is supervising your case. 

We put together a low histamine foods list to help you navigate the low histamine diet.  

On it, we listed low histamine foods and high histamine foods. (We included histamine liberators with high histamine foods, too.) 

Some foods have a naturally high histamine content.  

Just a few examples of high histamine foods include: 

• Aged beef
• Aged cheese
• Fermented foods (sauerkraut, kefir, kimchi)
• Eggplant
• Spinach
• Green Beans

Other foods cause the body to produce histamine even though they are considered low histamine foods. These are known as histamine liberators. 

A few examples of histamine liberators include: 

• Citrus Fruits
• Pineapple
• Walnuts

Some foods have naturally low histamine levels.  

Certain meats and grains as well as many fresh fruits and fresh vegetables have lower levels of histamine. 

Chicken is considered a low histamine food. 

And it tends to be one of the animal proteins best tolerated by our clients. 

That being said, we’ve still seen people with Histamine Intolerance or Mast Cell Activation Syndrome (MCAS) having reactions to chicken. 

They may display common symptoms of Histamine Intolerance like: 

• Gut Issues
• Headaches
• Hives
• Itchiness
• Rashes

Why do these reactions occur, even in a low histamine food? 

The answer isn’t always the food itself. 

The quality of the meat is the first step to consider. But it’s not the only one.  

Here’s more. 

Choosing Low Histamine Protein: Why Meat Quality Matters 

You’ll come across all different kinds of labels when you shop for chicken. 

These terms usually refer to how the chickens have been raised. 

Chickens can be raised: 

• Conventionally
• Organically
• Pastured
• Free Range

We suggest skipping conventionally raised chickens, and even free range. 

Instead, opt for organic or pasture raised. 

These toxins can be mast cell triggers. 

The quantity found in tested meat has been said to be within tolerable limits for the average population. 

But we’d prefer to have as few chemicals in our food as possible!  

And while the general public may not see immediate effects of this, the sensitive population may. 

Free Range Vs Pasture Raised 

Free range sounds positive. But it’s not as good for the animals as being pasture raised. 

Pasture raised chickens get more time outside. They can forage naturally, usually in addition to receiving feed. 

Free range chickens do get outdoor time. However, it isn’t usually as much as pastured. 

And they often only subsist on commercial feed of varying ingredients, rather than being able to forage, too. 

We’ll get to why the type of feed matters in the next section: Better Taste, Better Nutrition. 

But first, here’s more on organic and pasture raised and what that means. 

So, in some instances, organic or pasture raised can both be good choices. 

Among other things, organic chickens must: 

• Eat feed produced without synthetic pesticides, herbicides, fertilizers
• Not be given antibiotics or hormones
• Must have access to outdoors to roam freely

Did you know that in the US, growth hormones in poultry have been banned since the 1950s? The same is not true for beef cattle, though! 

Now, as we said, organic certification can be complicated. 

But some suppliers have excellent standards for raising and harvesting poultry without technically being organic. 

For example, Northstar Bison offers pasture raised chickens. 

Northstar’s chickens are: 

• Pasture raised
• Organically raised
• Humanely harvested
• Hormone free
• Antibiotic free
• Soy free
• Corn free
• Glyphosate free (Big mast cell trigger!)

Related Article:  What to Know About Corn if You Have Mast Cell Activation Syndrome or Histamine Intolerance 

A lot of big plusses there! 

And did you know that better animal welfare results in improved taste and quality of organic/ pastured chickens versus conventionally raised chickens? 

Here’s more on that. 

Better Taste, Better Nutrition 

It’s been shown that corticosterone levels in conventionally raised chickens are higher. (This is like the stress hormone, cortisol, in humans.) This can result in tougher meat. 

High stress hormones is another strike against conventionally raised chickens, in addition to the pesticide residue. 

Further, organic or pasture raised chickens offer better nutrient content. 

One study we read showed that pastured hens who are also given quality feed mix produced eggs with more vitamin E and omega-3 fatty acids versus eggs from caged hens fed only commercial feed. 

And when it comes to meat, pasture-raised poultry tends to be higher in: 

• Iron
• Omega 3s
• Antioxidants like Vitamin E

And it has a lower Omega 6:3 ratio. 

Conventionally raised animals have a limited diet. And this limited diet can yield higher inflammatory fats like omega 6s 

As a consumer of this meat, this high intake of omega-6 fatty acids can lead to increased levels of arachidonic acid for you! 

Studies on mast cells have shown that the metabolism of arachidonic acid can generate free radicals that trigger histamine release and increase inflammation. 

On the other hand, animals allowed to forage on natural bugs as well as grasses and hay have higher Omega 3s, the anti-inflammatory fats.   

And omega 3s support mast cells. Great news for those with Mast Cell Activation Syndrome (MCAS). 

But what does this mean for taste? 

Many consumers have reported that the taste of organic or pasture raised chickens is richer in flavor. 

We agree! 

Tried organic or pastured chicken and are still having reactions? 

Here’s what to consider next. 

Even the same product from the same source can have mixed results. 

Here’s why that may be happening. 

Time and temperature are 2 key factors that play a role in histamine growth in meat. 

Time and Temperature 

Both time and temperature contribute to bacterial growth. Certain bacteria release histamine. 

Even the best quality meat will be affected by these factors.  

If you’ve been reading the blog for a while, you may be familiar with why. 

We’ve talked about it in more detail in The Best Low Histamine Meat and Seafood article, as well as several recipe posts. 

But if you’re new, here’s the basic brief.  

Getting fresh meat from the store may not be as fresh as you think. 

Even if the chicken is refrigerated during transportation, it’s going to increase in histamine-releasing bacteria faster than if it were frozen. 

Then there’s the time it sits in the store before you buy it. 

As any perishable ages, it is prone to higher bacteria growth, and thus higher histamine. 

Further, if you’re getting “fresh chicken” out of a deli case, here’s what to know. 

Temperatures in a deli case fluctuate more than in a refrigerator. 

Temps can vary due to overcrowding and frequent door openings. 

That’s why getting chicken that’s frozen asap after being processed can be very helpful, especially for those who are very sensitive. 

Freezing lessens bacteria growth and thus slows the release of histamine that would come from those bacteria. 

Quick Review 

• Start with quality chicken, either organic or pasture raised
• Choose frozen over “fresh” to minimize bacterial growth (lower histamine)

This is another reason we love companies like Northstar Bison for our favorite suppliers of low histamine meats. 

They freeze the meat right away. This doesn’t affect taste or texture at all! 

And many of their products are IQF (individually quick frozen). This means they won’t all stick together. You can thaw and use only what you need. 

>>> SAVE 10% with code MASTCELL360 on Northstar Bison Meats

Now you’ve got these factors covered by choosing quality and frozen. Why might you still be reacting? 

Thawing Practices and Cooking Times 

Thawing times play into the temperature and time factors you just read about, too! 

Have you been thawing your poultry on the kitchen counter for hours?  

It’s not the best way to thaw, in general. But it’s even worse for those with Histamine Intolerance. 

Fully thawing meat and seafood in the fridge for hours may be ok for those less sensitive.  

For most of our audience, however, we typically suggest thawing in the fridge until just frosty if you are going to use this method.  

But if you’ve been doing this and having reactions, there’s still an even better way to thaw. 

Water Bath Method 

This is our preferred method for thawing. 

Here’s what to know about the water bath method: 

• Works well for smaller cuts of meat
• Should only be used for sealed meat (in a package; don’t put raw, exposed meat into a water bath.)

This is how we will typically thaw using a water bath. 

Start with a bowl of tepid water. You can use cool water, but it will take longer. Don’t use hot water.  

Choose a bowl big enough that the meat can be completely submerged. You may need to weigh the meat down by placing a heavy object on top.   

Keep meat submerged for about 15 to 20 minutes total.  

TIP: Replace your water after ten minutes to help speed up the process. Frozen food lowers the temperature of the water making thaw time longer.  

You can learn more about this and the pros and cons of all thawing methods in The Mast Cell 360 Guide to Our Favorite Kitchen Staples and Top Low Histamine Food Tips. 

PS You can also cook some foods from a frozen state! 

Next, let’s look at how cooking methods and times may also contribute to higher histamine levels. 

High Histamine Cooking Methods 

Studies have shown that grilling and frying at high temperatures can cause an increase in histamine levels in foods prepared by those methods. 

It’s been suggested that a possible reason for this relates to moisture content. 

Moisture lost by evaporation during grilling or frying could cause the histamine concentration to increase. 

On the other hand, histamine levels in some foods decreased when boiled. This may mean that as the food absorbs water, the histamine concentration is diluted. 

But let’s face it, boiled meat isn’t the tastiest.  

But do keep this in mind if you need to try it! It’s always better to get a variety of foods in in ways you tolerate. 

So, somewhere in between, we look at other methods like baking. 

But when it comes to cooking, time also matters. 

Some bacteria that cause food to spoil become inactive during the cooking process. However, histamine that’s already present is heat resistant. 

And slow cooking doesn’t kill or inactivate bacteria right away. Meaning that histamine–releasing bacteria can continue to grow during a low and slow cook. 

Generally speaking, we try to keep our meat cook times to under 45 minutes or less, if possible.  

This means no long roasting times. 

This recipe takes about 30 minutes. It’s an easy weekday dinner. 

TIP: One way we’ve been able to get low histamine roast chicken and pork is in the Instant Pot. 

Still having reactions?  

If you are still very sensitive due to food intolerance like Histamine Intolerance, you may need a little extra help at the beginning of your journey. 

Supporting Your Health with Histamine Intolerance and Mast Cell Activation Syndrome (MCAS) 

Supplements like diamine oxidase (DAO) can also be helpful for those who need an “antihistamine.” 

DAO is a histamine degrading enzyme that your body makes. People with Histamine Intolerance can have low levels of DAO. 

That’s where supplementation can help. 

And if you’re only tolerating a handful of foods in general, here are some other things to consider: 

• Keep a food diary and consult with a registered dietitian. Elimination diets can be helpful for some, but it’s important to work with a professional healthcare provider to make sure you’re getting enough nutrition and not eliminating foods unnecessarily.
• Consider if your immune system may be dysregulated due to other reasons such as Mold Toxicity, the number 1 root cause of MCAS we see.
• Consider working to support your nervous system to help calm mast cells and reactions.

If you are able to eat chicken now, here are our top tips for this recipe.  

And if you aren’t quite there yet, hang in there!  

Keep up the good work! You are worth it! 

Top Tips for Making Low Histamine Italian Baked Chicken and What to Expect 

We mentioned that we’ve been experimenting with making “breadcrumbs” without using bread. 

We’ve used cassava flour and ground nuts in the past as a dredge. And that’s one option. 

But when we made our snack mix recipe recently, we started wondering…. 

Could this popped sorghum work in place of breadcrumbs? 

We used Nature Nate’s Popped Sorghum and combined it with ground pecans. 

Here’s what to expect. 

This isn’t a battered and deep-fried dish like what you might get from a fast-food restaurant. 

And the coating isn’t as thick as you might expect from chicken parmesan. 

Think of it more as a lightly crusted chicken breast. 

And the popped sorghum is white and doesn’t change color when baked. 

One taster noted that he liked the lightness of the herb, nut, and sorghum mixture, especially on a hot summer day. It didn’t feel too heavy. 

Another taster noted that he liked the herbs being mixed in with the dredge to make each bite flavorful. 

This herb infused coating is a nod to the comfort food feeling of breaded foods that we don’t get much of on the low histamine diet.  

This recipe is super easy to make.  

Here are a few tips to make it even easier. 

• Pulse the pecans and the sorghum separately. You want a little texture in the pecans. You don’t want them turning into butter. Pulsing separately gives you the most control.  
  (PS if you do over pulse your pecans, don’t worry. You can use it as-is for flavor. You’ll just have less crunch.)
• Use a meat mallet or other heavy implement to even out the thickness of the chicken breasts for a more even cook. You don’t need to pound them flat. The goal is only to thin out thicker sections.
• Really press the crumbs into the chicken to make sure it sticks as much as possible.

What to Serve with Low Histamine Italian Baked Chicken 

• Creamed Kale – Low Histamine, Low Oxalate, Low Lectin
• Rutabaga Fries – Low Histamine, Low Oxalate, Low Lectin, Low FODMAP, Low Salicylate
• Low Histamine Coleslaw – Low Lectin, Low Oxalate, Low FODMAP Option, with Low Salicylate option

With good quality chicken and low histamine prepping, the answer to, “is chicken low histamine?”, is yes! Did you enjoy this recipe? Let us know in the comments! We’re considering working with this even more for a chicken nuggets with dipping sauce recipe! 

More Low Histamine Chicken Recipes 

• Chicken Marinade Skewers – Medium Oxalate, Low Lectin, Low FODMAP
• Chicken with Green Sauce – Low Oxalate, Low Lectin
• Asian Chicken Lettuce Wraps – Low Oxalate, Low Lectin, Low FODMAP

The website provides approximate nutrition information. Users should calculate the nutritional information with the actual ingredients and quantities they use in their recipes for the most accurate representation.  

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References 

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Gutiérrez, S., Svahn, S. L., & Johansson, M. E. (2019). Effects of omega-3 fatty acids on immune cells. International Journal of Molecular Sciences, 20(20), 5028. https://doi.org/10.3390/ijms20205028 

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Kwon, B. Y., et al. (2024). Research Note: Welfare and stress responses of broiler chickens raised in conventional and animal welfare-certified broiler farms. Poultry science, 103(3), 103402. https://doi.org/10.1016/j.psj.2023.103402 

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