Lettuce Wraps

Low FODMAP Asian Chicken Lettuce Wraps (Low Histamine, Low Oxalate, and Low Lectin)

I’m excited to share some new recipes with you this year, including this one for my low FODMAP Asian chicken lettuce wraps. 

You can add this to your collection of tasty low histamine and low FODMAP recipes! 

This recipe was inspired by a popular Chinese restaurant dish.  

It’s great for an easy meal or appetizer. I love how satisfying and fresh it is!  

I’ve given you a chicken lettuce wrap version here. But this recipe is easily customizable. 

Have you made my low histamine pork roast recipe? Did you freeze your leftovers? 

If so, you can use those leftovers in place of chicken. 

Are you doing Meatless Mondays? No problem. Just add some extra veggies of your choice and omit the chicken. 

Whatever you choose, I know you’ll be adding this recipe to your meal plans!  

This recipe is:  

Keep reading to get the recipe and learn more about: 

  • Customizing this recipe 
  • Choosing foods for Histamine Intolerance 
  • Who may need to eat low FODMAP (Not everyone does!)  

Let’s start with how you can customize this recipe.

It’s important you know that this blog post is for informational and educational purposes. It’s not meant to treat any health condition or to be prescriptive for anyone.  If you have any medical condition, it is critical you work under the care and guidance of a licensed medical provider. 

Customizing This Recipe 

I love many different types of cuisine.  

I especially love Chinese food. I love the bold flavors. 

So, when I got sick, I often felt defeated when I had to sit down to plain broccoli and chicken yet again.   

I’ve since learned to think about replacing foods rather than removing foods. And I’ve found ways to be flexible and creative.  

This low histamine foods list may help you think of foods to swap. 

Trying new things will help you get a wider variety of nutrients and will excite your tastebuds, too! 

Let’s look at how you can customize this recipe. 

Learn how to sub out ingredients to use what you have on hand (or what you prefer to eat). 

And learn how to customize it to fit different dietary needs. 

Asian Chicken Lettuce Wraps 

I’ve made this recipe a chicken lettuce wrap.  

Chicken was one of the meats I tolerated best when I was dealing with severe Histamine Intolerance and Mast Cell Activation Syndrome. 

I didn’t have much experience eating meat other than chicken, beef, seafood, and pork. 

And I didn’t know about sourcing low histamine meats either.  

But now I know there are great companies out there that offer a variety of low histamine meats. 

In this recipe, you can use low histamine chicken OR low histamine: 

  • Pork 
  • Seafood 
  • Veggies 

You can even experiment with low histamine meats like the bison or elk from Northstar Bison or White Oak Pastures. 


Use these coupon codes to save on your purchase!  

Northstar Bison 

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White Oak Pastures 

>>> Use coupon code MASTCELL360 for 10% off your first purchase! 


Related Post: Learn more about choosing the best low histamine meat and seafood options. 

But here’s what you want to know about using any meat in this recipe. 

Don’t buy pre-ground meat. You might see lettuce wrap recipes online that call for ground chicken or ground pork. 

Ground meat will have higher histamine levels because it has more surface area for histamine producing bacteria to grow. 

In this recipe, I’ve cut the chicken into bite sized pieces. You can also cook the chicken then put it in a food processor to get a ground chicken texture. 

A food processor is a staple in my kitchen. However, I wanted to make this recipe accessible for anyone who might not have one.  

A food processor or high-power blender is a great investment, though! It makes a lot of prep work so much easier. And that can be very helpful if you don’t have a lot of energy. 

Are you looking to make easy work of your recipes? Check out my favorite options for high-power blenders and food processors. 

This Cuisinart is my favorite food processor:

And the Vitamix is my favorite blender, but others will work too:

Mixing up the meat you use in this recipe is just one way to customize it. Let’s look at your lettuce options next. 

Which Lettuce Is Best for Low FODMAP Asian Chicken Lettuce Wraps? 

I love using lettuce for all kinds of wraps! 

Of course, I do love low histamine cassava tortillas. But they aren’t right for every recipe. 

Lettuce can be a refreshing option. And it’s great if you are avoiding corn or gluten. 

Plus, lettuce is so quick and easy to prepare. Just wash and pull apart and you’re ready to go!  

You’ll find a variety of low histamine lettuces to choose from on the low histamine food list. 

In this recipe you’ll use your lettuce leaves as lettuce cups to hold the filling. 

I tried this with iceberg lettuce and red leaf. 

The iceberg is great because the cool, crispness plays so nicely against the warm filling. It’s easy to hold, too.  

The downside was that the leaves were tightly packed. That made it a challenge to get several pieces that would work. 

That’s why I tried with the red leaf. I had some on hand. 

The red leaf is much easier to separate. However, it was a little harder to hold once the filling was added. It was still good, though.  

But with the leafier lettuce choices, you’ll want to serve and eat those right away. The lettuce will wilt more as the heat from the filling warms it up. 

Many recipes online call for butter lettuce. I think I’ll try that next time. 

You could experiment with any of these low histamine options: 

  • Butter lettuce 
  • Romaine lettuce 
  • Iceberg lettuce 
  • Endive 
  • Red or green leaf lettuce 

You could even try:

  • Bok choy 
  • Red or green cabbage 
  • Napa cabbage 

It’s easy enough to use what you have in the fridge or whatever is available in your grocery store. 

For example, if you made this Low FODMAP Salad with Baru Nut Crusted Chicken earlier in the week and have leftover napa cabbage… GO FOR IT! 

Another option would be to enjoy this wrap recipe as a salad.  

Simply use the filling to top a bed of lettuce. Eat it with a fork for a tasty chicken salad! 

Lastly, let’s look at how you’ll make this recipe low histamine and low FODMAP. 

Choosing Foods for the Low Histamine Diet 

When I get a craving for something, I’ll often go online to see how to make that dish. 

I’ll usually see a list of high histamine ingredients that will add to your histamine load! 

Here’s more on that. 

What Is Histamine Intolerance? 

Histamine Intolerance happens when your body can’t eliminate histamine fast enough. 

You can end up with uncomfortable and persistent symptoms when histamine levels build up in your body. 

Related Article: What Is Histamine Intolerance? 

One of the key contributors to high histamine levels is eating too many high histamine foods. 

But there’s more. 

Here’s the bad news. Histamine can trigger mast cells. And when mast cells are triggered, they can release more histamine. 

That’s why if you are dealing with Histamine Intolerance or Mast Cell Activation Syndrome, or both, eating low histamine can help you get your symptoms under control. 

Here’s the good news! 

Ideally, you’ll be able to re-introduce some higher histamine foods back into your diet gradually. 

But until then, you can still enjoy meals packed with flavor and supportive nutrients. 

I don’t get frustrated anymore when I see a recipe with high histamine ingredients. I now think about how I can creatively replace foods to keep meals low histamine. 

I can eat some high histamine foods again in moderation. But I still don’t go overboard with them. And I still want to create and share low histamine recipes to support you in your health journey! 

Part of what makes this Asian chicken lettuce wrap so tasty is the sauce you cook the chicken and veggies in. 

But some of the sauce ingredients found in popular Asian food recipes are high histamine ingredients like: 

  • Rice wine vinegar 
  • Hoisin sauce 
  • Soy sauce 
  • Tamari 
  • Sriracha sauce 

So, here’s what you do when you come across your own recipe that you want to modify. 

Now, remember, you will likely have times where there isn’t a direct swap available. (I’ll share an example in just a second). 

But you can get creative to get satisfying, flavorful options. 

Replacing Vinegar 

For me, the hardest thing to replace in most recipes is the acid and tanginess that comes from vinegar. Vinegar is a high histamine ingredient. 

When I see a recipe that calls for vinegar, I’ll substitute lemon or lime juice in its place. 

Here’s what to know about citrus, though. 

It’s not always tolerated in the elimination phase of the low histamine diet. 

But even when my health was at its worst, I could tolerate a squeeze of lemon in my water. (It was a huge morale booster for me.) 

Lemon and lime aren’t high histamine. But they are histamine liberators. When I do use it in a recipe, I make sure that each serving comes to ½ teaspoon or less. 

You can eliminate the lime from this recipe if you aren’t sure if you tolerate it. 

This is one of those instances where an ideal substitution isn’t available (at least not one that I’ve discovered yet). 

Now, a foodie might tell you the recipe lacks an acid component without the citrus or vinegar. But…. 

So what? 😀 

You’ll get so much flavor from all the other ingredients. You won’t even miss the little bit of citrus.

I like focusing on what we do get to enjoy! 

Getting Umami Flavor 

Sauces like hoisin, soy sauce, and tamari add umami (that earthy, robust taste). 

This is not an easy profile to get low histamine either. 

But I do have one key ingredient that works very well. 

That’s toasted sesame oil. 

Many lettuce wrap recipes will already call for sesame oil. It adds so much great flavor. 

Here’s what to know about sesame oil. 

You can often find both regular toasted sesame oil and sesame chili oil in the grocery store. 

Choose the regular toasted sesame oil.  

Related Article: Lectins, Low Lectin Foods, and the Mast Cell Connection 

Adding Heat Without Peppers 

Getting heat in a dish can be a challenge, too. Peppers aren’t high histamine. But peppers fall into the lectin category. 

Since lectins can be a mast cell trigger, I make all my recipes low lectin for you. 

That means even fresh chili peppers are out if you need to eat low lectin. Other chili-based sauces like sriracha are off the table, too. 

Instead, you can get low histamine heat with ingredients like: 

  • Onions 
  • Ginger 
  • Garlic 
  • Radishes 

But if you need to eat low FODMAP, some of those ingredients may be off the table for you. 

Let’s look at FODMAPs next. And I’ll give you my quick and easy swap for two popular FODMAP foods. 

Should You Be Eating Low FODMAP? 

Not everyone needs to eat a low FODMAP diet.  

So please don’t eliminate FODMAP foods without first consulting with your health care provider or nutritionist. 

You are more likely to have FODMAP Intolerance if you:  

And if you have Irritable Bowel Syndrome (IBS), you may have thought you were having an IBS flare when you were actually experiencing FODMAP Intolerance. 

That happened to me! 

A few common FODMAP foods include: 

  • Onion (white, yellow, or red onion) 
  • Garlic 
  • Beans and lentils
  • Milk 
  • Cheese 
  • Sugar (white and brown) 
  • Apples  
  • Cauliflower 

Related Article: FODMAP Intolerance: What to Know

Onion and garlic are found in many lettuce wrap recipes. 

This recipe has them as ingredients, too. But I want to use this example to share an easy tip with you.

Here’s my simple hack for replacing onions and garlic in any recipe you want to make lower FODMAP.

For onions, use green onions (also called scallions). But use only the green tops to keep it low FODMAP. 

And for garlic, use garlic infused olive oil instead of raw garlic. You get the great flavor without the FODMAPS.

FODY Garlic Infused Olive Oil is one of my favorites if you don’t want to make it yourself:

There is almost always something you can do to accommodate your dietary needs and taste preferences. I hope this has given you some ideas on how to modify your own recipes! 

Now, here’s the recipe for Low FODMAP Asian Chicken Lettuce Wraps 

What to Serve with Low FODMAP Asian Chicken Lettuce Wraps  

Lettuce Wraps

Low FODMAP Asian Chicken Lettuce Wraps

Mouth Watering Chicken Lettuce Wraps: low histamine, low oxalate, low lectin, with a low FODMAP option.
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Appetizer, Main Course, Snack
Cuisine American, Chinese
Servings 6 Lettuce Cups
Calories 273 kcal

Ingredients
  

  • 2 Tablespoons Kasandrino’s Olive Oil divided
  • 2 Low Histamine Chicken Breast
  • 2 Fresh Garlic Cloves minced OR
  • 1 Tablespoon Garlic Infused Olive Oil (for low FODMAP)
  • 1 teaspoon Fresh Chives finely chopped OR
  • 1 cup Green Onions sliced (green tops only for low FODMAP)
  • 1 Tablespoon Fresh Ginger grated
  • 2 Radishes chopped into matchsticks
  • 1 cup Cabbage (red or green) thinly sliced
  • Tablespoons Toasted Sesame Oil
  • 1 Tablespoon Fresh Lime Juice (if tolerated)
  • ½ teaspoon Redmond Real Salt
  • 1 head Lettuce Leaves washed and separated into single leaf lettuce cups
  • 1 Tablespoon Fresh Cilantro chopped OR
  • 1 Tablespoon Fresh Mint Leaves chopped

Instructions
 

  • Start by thawing your chicken in a bowl of warm water. If you are buying frozen chicken, it likely comes sealed in plastic. Don’t unwrap it. Just put the package in a bowl of warm water for about 15 to 20 minutes. It will thaw enough to cook quickly in your large skillet.
  • While the chicken is thawing, wash and prep your produce. When produce is prepped, move to step 3.
  • Add 1 Tablespoon plain olive oil to the skillet and cook chicken over medium heat until cooked through. About 6 minutes.
  • Remove chicken and let it cool.
  • While chicken cools, add to the same skillet either 1 Tablespoon of plain olive oil OR 1 Tablespoon of garlic infused olive oil (for the low FODMAP option).
  • To the skillet, add garlic (omit for low FODMAP), chives OR green onions (green tops only for low FODMAP), ginger, radishes, cabbage, sesame oil, lime juice and salt. Stir fry over medium heat for about 3 minutes. Turn heat off.
  • Cut your cooled chicken into small pieces.
  • Turn heat back on to medium heat and add the chicken to the veggie mixture. Cook another 3 minutes. Remove from heat.
  • Spoon mixture evenly into 6 lettuce cups. You may have a little extra depending on the size of your lettuce cups.
  • Garnish with cilantro or mint if desired.

Notes

If you want to cook a bigger batch of this recipe to share, you could use an Instant Pot to easily make a big portion of low histamine chicken!
  • Stand 5 or 6 frozen chicken breasts sideways, on end, into an 8-quart Instant Pot, so there is a little room between them (you don’t want them piled on top of each other or the pot stuffed so full air can’t circulate between them). If they are smaller breasts, you may be able to fit more.
  • Add about 1 1/2 to 2 cups of water.
  • Cook on high for 10 minutes. 
  • Let the pot decompress for about another 10 minutes.
  • When ready, remove chicken from water and shred with two forks, a hand mixer, or food processor. Add the cooking water back as needed for moisture.

Nutrition

Nutrition Facts
Low FODMAP Asian Chicken Lettuce Wraps
Serving Size
 
281 g
Amount per Serving
Calories
273
% Daily Value*
Fat
 
17.1
g
26
%
Saturated Fat
 
3.7
g
23
%
Cholesterol
 
62
mg
21
%
Sodium
 
287
mg
12
%
Carbohydrates
 
8
g
3
%
Fiber
 
3
g
13
%
Sugar
 
4
g
4
%
Protein
 
22
g
44
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword gluten free, low FODMAP, low FODMAP option, low histamine, low lectin, low oxalate

What lettuce and protein will you use to make your low FODMAP lettuce wraps? I’d love to hear from you!  

Want More Low FODMAP Recipes?  

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References  

HappyForks. (n.d.). Recipe analyzer. https://happyforks.com/analyzer  

McNamara, L. (2017, July 24). What’s the go with SIBO??? https://www.monashfodmap.com/blog/whats-go-with-sibo/  

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