Is Cabbage Low Histamine? Chicken with Warm Slaw Recipe (Low Histamine, Low Oxalate, and Low Lectin)
Not only is cabbage low histamine, it’s also low oxalate and low lectin.
That makes it great for low histamine recipes and more.
Raw cabbage tastes earthy and peppery.
When cooked, the flavor becomes slightly sweet.
This recipe was loosely inspired by a favorite cabbage dish—sauerkraut.
Sauerkraut is made by fermenting cabbage. It’s tangy and sour in flavor.
And unfortunately, it’s high histamine.
Our alternative warm slaw is low histamine. And it’s mellower and smoother.
If you aren’t a fan of sauerkraut, you may actually prefer this recipe.
We still wanted a hint of the tanginess that sauerkraut offers, though. So, we’ve used green apples and tart cherries.
Keep reading to get the recipe.
You’ll also learn more about:
- The benefits of cabbage
- Fresh vs frozen fruit with Histamine Intolerance
- Top tips for making this recipe
This recipe is:
- Low histamine
- Low oxalate
- Low lectin
- Dairy free
- Gluten free
Let’s start by looking at some of the benefits of cabbage!
Is Cabbage Low Histamine? Benefits of Cabbage
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 mentioned earlier that sauerkraut loosely inspired this recipe.
Sauerkraut can be served hot or cold. But it was the hot sauerkraut that got us thinking.
This recipe isn’t exactly a sauerkraut replacement. But we liked the idea of warm cabbage with a little bite to it.
And we wanted it to be low histamine, unlike sauerkraut.
Fermented foods like sauerkraut, kefir, kombucha, kimchi, and yogurt are high histamine.
But cabbage itself is a low histamine, versatile ingredient!
You’ll find it in our low histamine recipes like:
Both white and red cabbage offer many health benefits, making it a great low histamine food for your meal plans.
Some of the benefits of cabbage include:
- For Gastrointestinal Health
- Source of fiber which aids in digestion
- Contains prebiotics that feed beneficial gut bacteria
- For MCAS and Histamine Intolerance
- Source of vitamin c / antioxidants
- Boost immunity
- Aid in reducing inflammation
- Source of folate which supports healthy blood cell production
- For Bones
- Source of vitamin K to support bone density
- Contains calcium to support bone density and bone remodeling
And cabbage is a cruciferous vegetable.
Did you know that cruciferous vegetables contain DIM (diindolylmethane), a compound that’s been shown to help modulate hormones?
Related Article: How to Reverse Estrogen Dominance Naturally
Lots of great reasons to add cabbage to your meals!
Next, let’s look at another component of this recipe. Fruit.
Fresh Vs Frozen Fruit with Histamine Intolerance
We love tart cherries as part of the low histamine diet.
But we have a hard time finding fresh tart cherries, even in season.
So, what can you do if you want tart cherries?
And why do we love them so much?
Benefits of Tart Cherries
Tart cherries are one type of low histamine fruit that has a low glycemic index.
That means the sugars in tart cherries won’t spike your blood sugar and cause histamine release.
But there’s even more to love.
Tart cherries may be a good choice for those with Histamine Intolerance (HIT) and Mast Cell Activation Syndrome (MCAS).
Why?
Tart cherries have been shown to have anti-inflammatory properties.
Inflammation is one of the top symptoms we see in those with HIT and MCAS.
Tart cherries have also been shown to have antioxidant properties. That’s great for cell health!
And if you’re one of the many people who struggle with insomnia, tart cherries may even aid in improved sleep.
These are good reasons to add tart cherries to your diet.
But what if you can’t find them fresh?
Fresh Vs Frozen
Fresh produce is usually our first choice. It’s usually better tasting.
But frozen fruit is also a lower histamine choice if the fruit has been frozen right away.
Most commercially frozen fruit is frozen soon after harvest.
If you’re freezing your own fresh produce, do it as soon as you buy the food.
Even low histamine foods build in histamine as they age.
And even frozen foods can build up more histamine over time.
That’s why it’s important to label anything you freeze yourself. And keep everything in freezer safe containers.
For the average person, properly frozen fruit should be used within about 8 months of freezing.
However, for those with Histamine Intolerance or Mast Cell Activation Syndrome, the time may be shorter due to increased food sensitivities.
But generally speaking, frozen produce is a good choice.
You may be surprised to hear that frozen produce can often retain much of its nutritional value.
And frozen fruit (and produce in general) is lower histamine than pre-cut fresh produce or canned produce.
And here’s a bonus reason to use frozen cherries.
You don’t have to stem and pit them! This saves time and energy.
Just make sure your frozen fruit doesn’t have any added sugars, colorings, or additives and preservatives.
Before we get to the recipe, here are our top tips.
Tips for Making Low Histamine Chicken with Warm Slaw
We think these tips will help you with planning, knowing what to expect, and give you options for ingredients and equipment.
Easy Clean Up
Use a rimmed baking sheet for the chicken.
The juices and oil can run, and the rim will contain these liquids.
Line the baking sheet with parchment paper or a silicone mat for easy clean up.
Notes on Prep and Cook Time
The total time of this recipe and the prep time are about the same. That’s because you’ll start by getting the chicken cooking (cook time). While it’s cooking, you’ll do most of the prep for the slaw (prep time).
We used a knife and cutting board for this preparation. It takes a little longer than the food processor.
If you prefer to use a food processor, your prep time will be a little less.
If you choose to use a food processor, use the slicer blade (not the s-blade) to shred the cabbage, slice the apples, and slice the onions. The apples won’t be matchsticks, but it’s fine.
You can use the s-blade to puree the cherries instead of having to use a blender AND food processor, if you want fewer things to wash.
Apple Choices
There are so many apple choices in the store!
We’ve opted for green Granny Smith apples. They add a little tartness to the recipe.
But if you prefer something milder, any apple will work. Your slaw will just be sweeter.
We do recommend keeping an apple in the recipe. It adds texture and flavor (and nutrients)!
And the apple acts as a sort of acid component to the dish since vinegar and citrus are high histamine or histamine liberating.
Serving the Chicken with Warm Slaw
This recipe gives you a serving of protein and a serving of veggies in one!
The chicken is basically flavored with olive oil and salt. Each bite is meant to be enhanced with the slaw.
If you want to add another easy side, try serving this with air fried Brussels sprouts or air fried radishes. Add a little garlic and herb of your choice to add more flavor.
Find more low and high histamine foods as well as histamine liberators on the low histamine food list.
Need more help with Histamine Intolerance and Mast Cell Activation Syndrome?
Check out the Top 8 Mast Cell Supporting Supplements Course.
You’ll learn about supplements like diamine oxidase (DAO), the histamine degrading enzyme, and more.
And you’ll learn how to gently onboard supplements, even for the most sensitive people.
Enjoy the recipe!
Desserts to Go with Low Histamine Chicken with Warm Slaw
- Baruka Nut Vanilla Mousse Recipe – Low Histamine, Medium Oxalate, Low Lectin, Low FODMAP, with Low Salicylate option
- Easy Mango Ice Cream – Low Histamine, Low Oxalate, Low Lectin
- Baked Peaches – Low Histamine, Medium Oxalate, Low Lectin
Chicken with Warm Slaw
Equipment
- Sharp Knife
- Baking Sheet (with rim to catch juices)
- Silicon Baking Mat optional
Ingredients
- 4 Tablespoons Kasandrino’s Olive Oil divided
- 4 Low Histamine Chicken Breasts boneless, skinless (about 4 ounces each)
- ½ teaspoon Redmond Real Salt divided
- 2 Tablespoon Fresh Tarragon
- 2 Tablespoon Fresh Organic Flat Leaf Parsley
- 1 cup Frozen Pitted Tart Cherries thawed and pureed
- 2 large Green Granny Smith Apples cut into matchsticks
- 1 Yellow Onion thinly sliced
- 6 cups Red Cabbage sliced (about 1 small head)
Instructions
- Preheat oven to 375°F.
- Line a rimmed baking sheet with parchment paper or silicone mat (optional).
- Pound chicken breasts with a meat mallet to even thickness for best results.
- In a small bowl, add 3 Tablespoons of olive oil and ¼ teaspoon salt. Toss chicken to coat.
- Place chicken on baking sheet and bake for about 15 minutes, turning over once midway. Chicken is done when internal temperature is 165° F.
- While chicken is cooking, prep the produce. – Finely chop the herbs – Puree the thawed cherries – Cut the apples into matchsticks – Slice the onion into thin slices – Slice the cabbage into thin slices
- In a skillet add remaining 1 Tablespoon of olive oil, onion, cabbage, herbs, apple, pureed tart cherries, and remaining ¼ teaspoon of salt. Cook over medium high heat until onions and cabbage just start to tender (about 7 minutes).
- Depending on your prep speed, your chicken may be done before the slaw. If so, remove it from the oven and set it aside to rest.
- When the slaw is done, spoon it onto a plate and top with chicken breast. Garnish with parsley if desired.
Notes
Nutrition
What dishes do you use low histamine cabbage in? Let us know in the comments!
More Low Histamine Main Courses
- Pan Seared Filet Mignon Recipe – Low Oxalate, Low Lectin, with Low FODMAP option
- Salmon – Low Oxalate, Low Lectin, Low Salicylate, with Low FODMAP option
- Spring Roll Stir Fry – Low Oxalate, Low Lectin, Low FODMAP, Low Salicylate
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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California Department of Public Health. (2024). Food allergens: Know the nine. https://www.cdph.ca.gov/Programs/CEH/DFDCS/CDPH
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Chai, S. C., et al. (2019). Effects of tart cherry juice on biomarkers of inflammation and oxidative stress in older adults. Nutrients, 11(2), 228. https://doi.org/10.3390/nu11020228
Ellulu, M. S., et al. (2015). Effect of vitamin c on inflammation and metabolic markers in hypertensive and/or diabetic obese adults: a randomized controlled trial. Drug Design, Development and Therapy, 9, 3405–3412. https://doi.org/10.2147/DDDT.S83144
Ferretti, A., et al. (2023). Migraine, allergy, and histamine: Is there a link?. Journal of Clinical Medicine, 12(10), 3566. https://doi.org/10.3390/jcm12103566
FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients
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HappyForks. (n.d.). Recipe analyzer. https://happyforks.com/analyzer
Howatson, G., et al. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909–916. https://doi.org/10.1007/s00394-011-0263-7
National Library of Medicine. (2022, August 12). Calcium and bones. Medline Plus. Retrieved March 15, 2025, from https://medlineplus.gov/ency/article/002062.htm#:~:text
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Weber, P. (2001). Vitamin K and bone health. Nutrition, 17(10), 880–887. https://doi.org/10.1016/s0899-9007(01)00709-2
Thank you for sharing this recipe. Simple and delicious.
Hi Mia,
Thanks for leaving a comment.
We are glad that you enjoyed the recipe. 🙂
Best,
Zack