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:
- Low histamine
- Low oxalate
- Low lectin
- Low salicylate
- Low FODMAP
- Soy free
- Gluten free
- Dairy free
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.
For pasture-raised meats, I like White Oak Pastures and Northstar Bison.
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.
>>> Use coupon code MASTCELL360 for 10% off your first purchase!
You can also buy from NorthStar Bison by searching for chicken.
>>>Use coupon code MASTCELL360 for 10% off!
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
Teflon.
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
Equipment
- Instant Pot Trivet optional
- Sharp Knife
- Silicone Bags for leftovers to freeze
Ingredients
- 3-5 pound Whole Frozen Chicken
- 2 Tablespoons Salt
- 1 cup Filtered Water
Instructions
- 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!
Notes
Nutrition
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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References
HappyForks. (n.d.). Chicken (417 kcal / .5 lb). https://happyforks.com/food/chicken/3?i=.5&j=23
I LOVE my instant pot! 🙂 Would love to have more low-histamine recipes for it!
We hear you and will be adding more healing recipes soon Amy. Thank you for your feedback. ~Deanna MC Team
I am debating buying an air fryer or an instant pot for this reason and was leaning towards an air fryer. Have you tried an air fryer fo meat and fish? I am out on disability from work so money is tight so I don’t want to spend the money on the combo.
I haven’t tried an air fryer. What I like about the instant pot is being able to cook from frozen solid, so you skip the thawing time that raises Histamine levels.
We have a 6.3oz Instant Pot. Do you think a whole chicken would work in this? Can’t afford to buy a new one but am really struggling with access to protein.
Possibly a small chicken would fit.
Curious as to the bones. Bone broth created during the cooking process, that is. Isn’t bone broth high histamine? Thank you!
Yes Ana, You are correct about bone broth. Eating the meat is ok 🙂 ~Deanna MC Team
I’m sorry. Never mind, I just saw your clarification. So, eating the meat is ok as long as I don’t eat the broth I think is what you are sayin. Thank you!
Correct Ana, Will you be making this soon? ~Deanna MC Team
Is L Glutamine safe for histamine intolerance and/or cell activation issues? I have been taking it in powder form and now I’m wondering if that is bad for me :/
Kayla, It’s fine for some people. I’m careful with it in those with symptoms associated with excess glutamate: anxiety, insomnia, light and sound sensitivity, sensitivity to tags in clothes. If you aren’t sure, though, here is something I often use for gut lining support:
https://www.glycolife.net/ultrasbi
You can get 10% off with coupon code mastcell360 if you want to try it.
I made this using 2 Cornish Game Hens for friends at dinner. My first cooking low histamine for others since I started on this journey. Served it with quinoa and a salad. It went over big time! I used a strainer to scoop out the pulp and added a little juice which was great over the quinoa. The hens came out perfectly in the Insta Pot at 32 minutes and then sit for 10 minutes before releasing steam.
Lori,
Great news! Thank you for sharing your success with us!
If your pork belly is already thawed, what are the length of cooking times? Thank you for these great recipes!
For the Asian option, do you leave out the water and set the roast directly on the floor of the insta pot, not up on a trivet? Thanks
Hi Kim,
So glad you like the recipes! I always flash thaw it to keep histamine low, and then cook for about 20-30 minutes. Just keep an eye on it. Some people like it more crispy, some people like it less crispy.
I always use the trivet for meat in the Instant Pot.
Beth
This is didn’t work with my frozen pork shoulder. The time was way off. I followed the instructions exactly and it was still raw. I had to put it back in and start the process all over for another 20 mins.
Hello,
Thanks for reaching out and letting us know your experience. I’m sorry to hear it didn’t work out as expected.
Let’s see if we can help you. What model of instant pot are you using?
What size was your roast?
Just to double check, what settings did you use and how long did you cook it for?
I’ve made this recipe numerous times with no problem, but would like to know more about your experience to see if there may be any way we can clarify.
How do the cooking times change for a fresh chicken rather than frozen?
Hi Angie,
This recipe was tested and developed for frozen, so I’m not sure about the times for fresh chicken. There is usually a manual included with the instant pots which gives general cooking times or you might be able to find something on the website for the particular brand you have.
Can I do this in a crock pot? Thanks
Hi Jennifer,
The main thing with cooking methods is that the longer something cooks, the higher the histamine level will be. In my experience, crock pots are slow cookers so we don’t tend to recommend that method. Beth is big fan of the instant pot for cooking meats.
Suz, MC360
so I followed the recipe exactly – waited the extra 15 min – and my chicken is still pink and frozen looking in the middle 🙁 !! running red/ juices – it was 4 lbs so I did 45 mins – I just wasted a $15.00 chicken so sad
Hi Corrie,
Which model of Instant Pot are you using and what settings? We tested this with the Instant Pot Duo 7-in-1, 8-quart model. Beth has made this many times and not had any issues. We suspect this might be a matter of different models of instant pots requiring different settings, but we are very sorry to hear this didn’t work out for you. If you have a different model, you might check your manual for cooking times and adjust accordingly. We would like to hear from you if you have a moment. We’d like the recipe to be as accommodating as possible.
Thank you so much for your feedback.
Corrie, we have attempted this recipe about 3-4X now and it always comes out pink so it’s not just you. It’s let to some very frustrating nights. 4lb frozen chicken at 45 mins on high pressure in 8 qt duo plus. We even tried 55 mis and still not done. I can cook just about anything and I’ve yet to get this one done. The ONLY time I’ve been able to get it done, it thawing in cold water or even in fridge but that raises histamine.
Thank you so much for sharing your experience. Due to the concern expressed with this recipe, we are going to take another look at it to be sure our instructions are as clear as they can be and that we haven’t missed sharing any crucial steps. We appreciate your feedback! We want all of our recipes to be successful, and we test each one. Sometimes, it’s important for us to go back when it becomes clear that our community isn’t having the success we want them to have. Thank you all, again, for taking the time to let us know!
Hello,
I am a cooking instructor. I have a client who has a 4 year old son that is now being put on a low histamine diet. I am new to cooking for low histamine and find your recipes interesting. I am looking for quick to prepare recipes (as mother has limited time to cook) as well as kid friendly meals. I was wondering if you have ever done meals with a sous vide immersion circulator and if so, how it affected their histamine levels. I have a hard time finding information online. You website is very informative.
HI Deb,
Thanks for reaching out. Beth said it’s not something she’s used, but she is concerned about plastics leeching into the food with these methods. She said she understands the need to do quick preparations and shared that when she was at her most ill and couldn’t do a lot of cooking day to day, she used an instant pot and batch cooked a lot of vegetables. She then froze them into individual serving containers to heat up quickly later in the week. This might be one way you can cut down prep time while keeping histamine levels low. I hope this helps!
I’m about to try this. I love the idea of being able to cook the chicken from frozen for both convenience and for lower histamine. But what about the packet of frozen giblets?! Just let it cook inside? It seems to be wrapped in a plastic bag, so then there is going to be some plastic leaching inside. Maybe your chickens aren’t coming with this?
Hi Elizabeth. Yes, you definitely would not want to cook your chicken with the giblets inside if they are wrapped in plastic. Depending on your sensitivity level you might try to pull the chicken out a day before to let it defrost enough to pull the bag out. Alternatively, you could run it under cool water enough to get the bag out before cooking.
Hi Beth!
I’m really interested in hearing more about how you cook meats for a low histamine diet. I went from being vegan to eating meat and so far this is all I know how to do is use the instant pot, which works so thank you, but what about cooking elk, turkey, rabbit, bison?? I have no idea where to start and how to effectively cook these items so they are not undercooked/overcooked and also low histamine. Would appreciate an entire article on how to cook various meats in general that will yield these outcomes. No fancy recipes- just cooking meats. I’m sure there are others in my same position where it’s less about taste and more about survival and getting rough nutrition. Thank you in advance.
Hi Andrea, thank you for the suggestion for future content. In the meantime you may find some answers to your questions in this article: https://mastcell360.com/meat-handling-tips-preparation-cooking-and-storage-what-to-know-for-those-with-mast-cell-activation-syndrome-or-histamine-intolerance/