Low Histamine Chicken Recipe (Low Lectin, Low Oxalate, Low FODMAP, and Low Salicylate)
With Mast Cell Activation Syndrome (MCAS) and Histamine Intolerance, you want low histamine meals that are easy to make.
And meals are even better if you can freeze your leftovers to heat up during your busy week!
Do you have a full schedule like me? Are you struggling with fatigue?
Many of us have reasons why we don’t have hours to spend cooking each day.
But with food intolerances intolerances, you likely can’t find carry out or quick grab options for busy weeknights.
And eating out takes a bit of planning.
I have to check menus ahead of time. And I have to take extra diamine oxidase (DAO) histamine degrading enzymes.
So, I rely on low histamine meal prep for busy days.
Now, I do have to tell you I’m a bit of a lazy cook. It isn’t that I don’t like cooking. I do. I just have a lot of other things to spend my time on.
I don’t want to spend all day in the kitchen. But I also want my food to taste good. So, I’m always looking for the easiest, fastest cooking methods to make food that tastes great.
And I want to keep foods as low histamine as possible.
I covered some tips on handling meat to keep it low histamine in this blog post: Are you Raising your Histamine Levels with these Meat Handling Mistakes?
One of my favorite tips that I continue to love blows all the defrosting and cooking tips I’d used before out of the water! I’ll tell you more coming up!
This chicken recipe is:
But first, here’s what you need to know about sourcing low histamine meat.
Where to Find Low Histamine Chicken
The key to finding low histamine chicken is buying it frozen. But there are other factors to consider, too.
You want to find a source that is very particular in how they handle animal processing.
White Oak Pastures will freeze chicken immediately after slaughter.
Freezing keeps histamine levels as low as possible. That’s because lower temperatures hinder the growth of histamine-releasing bacteria.
Northstar also has rigorous standards when it comes to harvesting and processing their meats. When I talked with Northstar Bison’s team, they let me know that all of their products tested at lower than 10ppm (parts per million) histamine content. That’s very low.
So, you want to choose chicken from farms that get the animal butchered, and frozen as soon as possible after slaughter.
Check out all White Oak Pasture’s Low Histamine Meat Options and search for chicken.
You can also buy from NorthStar Bison by searching for chicken.
TIP: If you buy your low histamine chicken locally, be sure to ask whether or not the organs and gizzard are packed in plastic and frozen inside. You don’t want to cook plastic chemicals into your meat. Find a source without that.
How to Make Low Histamine Chicken
Thawing raw meat before cooking raises histamine levels. So, I started thinking that my meat would have lower histamine levels if I didn’t have to thaw it first.
One of the challenges of preparing meat is keeping it as low histamine as possible.
Typically, it has to stay frozen until you are ready to cook it. Then you’d normally have to thaw it until it is still a little frosty.
This takes some juggling to time right. Being able to cook meat from frozen solid to done solves this issue!
When I was experimenting with this cooking method, I started with a frozen pork roast.
Then I tried it with a whole, frozen chicken.
You can also use chicken breasts or other parts. Anything that does well with slow cooking like in a crock pot will do well in the Instant Pot.
So, why not just use a slow cooker?
Slow cooking raises histamine levels considerably. Generally speaking, the longer the cook time, the higher the histamine levels.
The Instant Pot is not a crock pot. It’s a pressure cooker. So, it cooks food more quickly. That means lower histamine levels!
Instant Pot Chicken Recipe
I was a little late to the Instant Pot Party…I initially thought the inside of the pot was Teflon.
But I was wrong – it’s stainless steel!
Do you have an Instant Pot? Did you know you can cook a whole chicken from frozen solid to done?
That’s right! You can make a whole chicken or pork roast recipe from frozen solid to completely done in 55-90 minutes. (Cook time depends on the size of the chicken or roast).
I’d heard you could make a whole frozen chicken in the Instant Pot. But I wasn’t sure it would really work.
Wouldn’t the center still be frozen? Would it be flavorful? Or would it just taste like boiled meat? Yuck!
I decided I had to try it. And I loved the results.
The Instant Pot keeps the meat very moist. The meat will be tender as long as you don’t overcook it. You can season the meat just like you would with any other cooking method.
I was pleasantly surprised to find that the pressure cooking seems to drive some of the seasoning into the meat making it delicious.
I like my chicken tender and falling off the bone. And this method delivers on that!
However, you don’t get the crispy skin which some people like. If you want that browning like you’d get with oven roasting or rotisserie chicken, just pop the meat under the broiler for 5 to 10 minutes until just browned.
And it’s so easy. I love that I don’t have to stay in the kitchen and babysit the Instant Pot.
Low Histamine Chicken Recipes
A big perk to this recipe is that I can cook once and eat multiple times throughout the week.
Since you’ll have a few pounds of chicken, here’s how to use it in easy meals for busy worknights.
- Chicken Ginger Low FODMAP Soup – Low Histamine, Low Oxalate, and Low Lectin
- Rosemary Low Histamine Salad– Low Oxalate and Low Lectin
- Low Histamine Tacos – Low FODMAP, Low Lectin, Low Oxalate, and Low Salicylate
If you don’t own an Instant Pot yet, use this oven roast chicken recipe (but it’s not as low histamine.)
Instant Pot Chicken Recipe Tips
The Instant Pot leaves a hearty chicken stock in the bottom of the pot. It is definitely lower histamine than stove top or slow cooker broths.
I was hoping the chicken broth would work for me since it was made in the pressure cooker. But it didn’t.
I’m not sure why. I suspect it might the glutamine. If you are sensitive, you may want to sample just a little at a time to be sure you are tolerating it.
If you don’t already have an Instant Pot, here are a few purchasing tips:
- Definitely get the 8 quart size if you want to cook whole roasts or chickens. (A 6 quart only cooks a 3 pound chicken and you can’t always guarantee the size of your bird.)
- Be careful of air fryer models that have toxic no stick chemicals like
This low histamine chicken is my easy, go-to for lunches and dinners on the low histamine diet. It takes very little prep time.
I like to freeze my leftovers before I start eating. Then, I defrost them as needed.
I put my low histamine chicken in salads, wraps, or have it as the main course with sides of veggies. What you can do with the leftovers is limitless! It’s a really nourishing base to make your low histamine meal plans.
Low FODMAP Chicken Recipes
This recipe is low FODMAP. So, if you are on a low FODMAP diet, use up your leftover low FODMAP chicken in these recipes:
- Healthy Pad Thai Recipe – Low Lectin, Low FODMAP, Low Oxalate, and Low Salicylate Options
- Warming Chicken Ginger Soup – Low Oxalate, Low Lectin, and Low FODMAP
- Baru Nut Crusted Chicken, Salad, and Dressing – Low FODMAP, Low Lectin, and Medium to Low Oxalate Options
- Spring Roll Stir Fry – Low Salicylate, Low FODMAP, Low Lectin, and Low Oxalate
So, how do you cook a frozen chicken in the Instant Pot?
Low Histamine Chicken Recipe
- Remove frozen chicken from freezer and unwrap from packaging. Do not thaw!
- Add water to the bottom of your Instant Pot. If you own a trivet, put it on the bottom to keep the chicken out of the water. Then add the chicken and salt as desired.
- Program Instant Pot to High Pressure for how big your chicken is: 3 pounds: 35 minutes 4 pounds: 45 minutes 5 pounds: 55 minutes
- Then, set float valve to sealing. Make sure it doesn’t hiss as it is heating up. (Please note that these times are based on the 8 quart Instant Pot I used. Cook times may differ for different brands and models.)
- Allow pressure to release naturally. This will take 10 to 15 minutes.
- Remove meat from Instant pot and transfer to a cutting board. Remove meat from bone with a knife. Freeze any leftovers immediately in silicone bags and enjoy your low histamine, super easy meal!
Have you tried this low histamine chicken yet? How do you use your leftovers? Share in the comments below!
Low Histamine Meat Recipes
- Rosemary Roasted Garlic Pork Chops – Low Oxalate and Low Lectin
- Pork Roast – Low Oxalate, Low Lectin, Low FODMAP, and Low Salicylate Options
- Bacon with Southern Greens – Low Lectin and Low Oxalate
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HappyForks. (n.d.). Chicken (417 kcal / .5 lb). https://happyforks.com/food/chicken/3?i=.5&j=23