
Low Histamine, Low FODMAP Baked Chicken with Low FODMAP Herbs (also Low Oxalate, Low Lectin)
This low histamine, low FODMAP baked chicken with low FODMAP herbs is similar to a chicken roulade.
Chicken roulade is a dish made of flattened chicken breasts that are stuffed with various fillings and rolled up.
This is a low histamine, low FODMAP recipe.
The flavor is herbaceous, slightly nutty, and creamy.
We think this dish is perfect for holiday sharing or for a special dinner at home! And we’ve included a hack to make it easy enough for any night of the week.
Keep reading to learn:
- Where to find more information on a FODMAP Intolerance
- Why FODMAP Intolerance and Mast Cell Activation Syndrome may be seen together
- Where to get our low histamine, low FODMAP food list
- The benefits of low FODMAP herbs
- Top tips for prepping this recipe (You’ll want to read this before starting!)
- The recipe for Low Histamine, Low FODMAP Baked Chicken with Low FODMAP Herbs
This recipe is:
- Low histamine
- Medium oxalate
- Low lectin
- Low FODMAP
- Dairy free
- Gluten free
First, here’s an overview on FODMAP Intolerance.
What Is FODMAP Intolerance?
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.
FODMAPs are short-chain carbohydrates (sugars) found in some foods.
The acronym, FODMAP, stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- And
- Polyols
Some examples of common high FODMAP foods include:
- Apples
- Garlic
- Pitted fruits
- Cheese
- Beans
- Wheat
Do you notice an increase in symptoms like these after eating high FODMAP foods?
- Gas
- Diarrhea
- Constipation
- Bloating
- Stomach Pain
FODMAP Intolerance is when you have troubles like these with high FODMAP foods. The symptoms may be similar to Irritable Bowel Syndrome (IBS) symptoms.
Related Article: FODMAP Intolerance and MCAS
You’ll learn more about those terms and FODMAP Intolerance in the article above. But here’s a brief overview.
Generally speaking, FODMAPs aren’t absorbed well by the small intestine.
Not everyone has trouble with FODMAPs, though.
You’re more likely to have FODMAP Intolerance if you:
- Have an imbalance in gut bacteria (like SIBO – Small Intestinal Bacterial Overgrowth)
- Aren’t producing enough enzymes to break down FODMAPs
- Have gut issues due to Mold Toxicity
How does this relate to Mast Cell Activation Syndrome?
Fodmap Intolerance and MCAS
The #1 cause of Mast Cell Activation Syndrome (MCAS) we see in the Mast Cell 360 practice is Mold Toxicity
Mycotoxins, the toxins from mold, have been shown to negatively impact gut health. Mold can contribute to all kinds of food intolerances!
So, if you have MCAS and find your symptoms increase after eating high FODMAP foods, the link may be Mold Toxicity.
Related Learning: MC360™ Precision Mold Master Class
Here’s something else you should know about FODMAP Intolerance and MCAS.
FODMAP Intolerance could be contributing to your mast cell flares.
Mast cell activation can be caused by disruptions in the gut.
FODMAPs can disrupt your gut by causing inflammation.
And high FODMAP foods cause bacterial fermentation. Mast cells can respond to this increase in bacteria and fermentation by-products, too.
Here’s the good news.
For many people, FODMAP Intolerance isn’t forever.
One way to get it under control is by following a low FODMAP diet.
This is a kind of elimination diet. So talk to your provider to make sure this is right for you before making changes.
In a low FODMAP diet, you’ll temporarily avoid high FODMAP foods while you work on your underlying root causes.
This can help the gut to recover. And your mast cells should calm down, too, since the disruptions in your gut are being addressed.
Instead, you’ll focus on healthy, delicious low FODMAP foods.
Our low histamine, low FODMAP foods list can help you make good choices.
This recipe for low FODMAP baked chicken uses only FODMAP friendly ingredients…including low FODMAP herbs.
Herbs are great to add to any recipe. Here’s more on why.
Why Add Herbs?
Herbs add flavor to any dish. That’s a big win for your tastebuds and morale!
For this recipe, you can use whatever herbs and spices you like best.
But herbs have benefits beyond flavor.
Here’s more on that.
Benefits of Herbs for Histamine Intolerance and Mast Cell Activation Syndrome
Herbs are one of the most nutrient dense foods you can add to your meals.
Many herbs have been shown to have antioxidant and anti-inflammatory properties.
That’s good news for supporting your health.
Antioxidants help protect cells from free radicals that cause cell damage and activate mast cells.
Anti-inflammatory properties are beneficial with Histamine Intolerance and Mast Cell Activation Syndrome.
That’s because histamine release can create inflammation. And mast cell activation can create histamine release!
Many herbs also have vitamins such as Vitamin C.
Related Article: Low Histamine Vitamin C
Vitamin C naturally lowers histamine by activating the enzyme DAO (diamine oxidase) your body produces. DAO is a histamine degrading enzyme.
These are just a few benefits of adding herbs to your recipes.
But which herbs can you choose from?
Our Low Histamine and Low FODMAP Foods Lists
Fortunately, there aren’t too many high FODMAP herbs.
Common high FODMAP seasonings include:
- Garlic powder
- Garlic
- Garlic salt
- Onion powder
- Onion
Monash University is one of the leaders in FODMAP Intolerance information. However, the Monash list doesn’t account for histamine, oxalates, or lectins.
For example, these low FODMAP seasonings may still be high histamine or high oxalate:
- Cumin and Turmeric (high oxalate)
- Curry Powder (high histamine)
- Mustard Seeds (high histamine)
- Paprika (high histamine)
- Certain Spice Mixes (may be high histamine or high oxalate)
Here are a few low histamine, low FODMAP, low oxalate, and low lectin herbs you can use for seasoning.
- Basil
- Bay Leaves
- Cardamom
- Cilantro
- Coriander
- Dill
- Fennel Seeds
- Fenugreek
- Lemongrass
- Mint
- Oregano
- Parsley – Italian / Flat Leaf (not curly)
- Rosemary
- Sage
- Tarragon
- Thyme
Find more on our low histamine, low FODMAP foods list.
In this recipe, we used these low histamine, low FODMAP herbs.
- Basil
- Parsley – Italian / Flat Leaf
- Chives
- Oregano
Speaking of the recipe, next up, you’ll want to read these tips on making this low FODMAP baked chicken!
Preparing Low FODMAP Baked Chicken with Low FODMAP Herbs
One of the versatile things about this delicious low FODMAP recipe is that you can prepare and serve it in different ways.
For example, you just read that you can use any variety of fresh herbs you like.
Here’s what to know about your presentation options.
You can serve up the chicken rounds as an appetizer. Or you can eat a whole breast as a meal.
Either way, when making the roulade, there are a few preparation steps that might be a little outside your norm. But they aren’t too hard.
Coming up:
- We’ll walk you through prep steps.
- Then, you’ll read about an option to break up the steps if that’s easier for you.
- And after that, we have a super hack to enjoy all the flavors with minimal work.
Lots of options!
Why Try a Roulade?
The roulade is a special presentation that makes for a great shareable appetizer.
But it isn’t 100% necessary if you want to serve this as a meal.
We like to mix things up around here from time to time and give you options, though. One of the reasons for that is the morale boost.
Our food-sensitive readers and clients with Mast Cell Activation Syndrome and Histamine Intolerance share that they often feel they are missing out. Especially when it comes to special occasions and holidays.
Keeping your spirits up helps you keep going. That’s why we make the “fancier” foods from time to time.
Fun Fact: The word “roulade” comes from the French word rouler, which means “to roll”.
Here’s the general overview.
Preparing the Chicken Roulade
Preparing this recipe in the roulade style requires butterflying and pounding out the chicken breasts.
This may not be something you do frequently. Maybe you’ve never done this!
Butterflying is just a way of cutting the chicken so that it isn’t as thick. You’ll read more about this coming up.
And while you may not have used a meat mallet before, here’s why you’ll want to for this recipe.
Now, there are a few reasons some recipes call for using a meat mallet or tenderizer.
Usually, a mallet is used to even out the thickness of the meat for even cooking. Or it can tenderize tougher cuts of meat.
In this case, you’ll flatten out the chicken breasts to make assembly easier. They’ll roll around the filling better when flattened. This creates a pinwheel effect when sliced.
It only takes a couple minutes. But it does take a little bit of strength.
And we understand that some people with MCAS don’t have a lot of strength in the early stages of healing.
So, one option is to ask for help. If you live with others, ask someone to do the pounding step for you.
Live alone? Keep reading to get our super hack for this recipe!
Go ahead and read the next section, though. There are some other useful tips for the filling.
Butterflying and Using a Meat Mallet
We found that butterflying the chicken breasts before pounding them out is important for the roulade.
Butterflying the chicken breasts will help you pound the chicken out thinner. And that helps with the rolling.
But with butterflying chicken, you’d typically not cut all the way through. In this recipe, go ahead and cut through.
Each breast will then yield 2 cuts of meat.
Look up “butterflying chicken” on the internet to get some helpful images and videos if you aren’t familiar with how to do this cut.
Once you’ve cut the chicken breasts in half with the modified butterfly, cover each with parchment paper before pounding.
A meat mallet is the best tool for flattening out the chicken breasts. But you can also use a rolling pin, heavy skillet, or even a potato masher.
Note: Don’t use a regular hammer. The head of the hammer isn’t wide enough and can make holes in the chicken.
Use the flat side of your mallet and try to get your chicken breasts to about ¼ inch thick, if possible.
Related Article: The Best Low Histamine Meat and Seafood Options
Rolling the Chicken Breasts
Once the chicken breasts are flattened, remove the parchment paper and lay each cut of meat over two pieces of wet kitchen string.
Lay the string long ways under the longer side of the chicken, like the diagram below.

Next, add the herb mixture in a layer over the top of the chicken breast.
You’ll prepare the filling in a food processor which makes that part of the recipe easy. Just toss in all the ingredients and blend until combined. It’s ok if it retains some texture.
Start with the filling at the top edge. But when you get to the bottom edge, leave a little room. Some will spill out if it is too full.
TIP: Chill the coconut cream overnight for best results. It’s not completely necessary, but it does make the filling thicker and easier to spread without spilling over.
Next, you’ll roll the chicken around the filling. This creates a pinwheel effect when you cut it.
You’ll roll from short end to short end.
Then secure the rolled up chicken with the string using a simple bow.
Finally, you’ll bake the chicken. Then cut into rounds and serve.
Related Article: Meat Handling Tips: Preparation, Cooking, and Storage
See, not too bad! But we understand that sometimes with Mast Cell Activation Syndrome, you might be experiencing overwhelm or fatigue.
So, if you need to do this in steps, here’s what we suggest.
Breaking Up the Workload
One evening, make the filling. It will be fine to refrigerate that overnight.
Then get your equipment laid out so you’ll be ready to go the next day.
The next day, filet the breasts and pound out the meat. Add the filling and bake.
Breaking up your workload is a useful trick to make the most of your energy.
That’s really all there is to it.
But here’s an even easier option if that still feels like too much.
Super Hack! Easy Option Low FODMAP Baked Chicken
There is an even easier way to enjoythis low FODMAP recipe.
As we mentioned earlier, if you are eating this as a meal, the roulade isn’t 100% necessary.
An easy option is to make the filling. All you need to do is throw all these low FODMAP ingredients in a food processor or blender.
Then just spoon the mixture over the chicken breasts and bake as you normally would.
You’ll enjoy all the flavor with minimal work.
We’re sure you’ll be adding it to your list of favorite low histamine and low FODMAP meals.
Pair the Low FODMAP Baked Chicken with These Low FODMAP Veggie Side Dishes
- Low Histamine Rutabaga Fries – Low Oxalate, Low Lectin, Low Salicylate
- Root Vegetable Mash – Low Histamine, Low Oxalate, Low Lectin
- Chinese Broccolini Recipe Inspired by Gai Lan Chinese Broccoli – Low Histamine, Low Oxalate, Low Lectin

Low FODMAP Baked Chicken with Low FODMAP Herbs
Equipment
- Sharp Knife
Ingredients
- 8 ounces Let’s Do Organic Coconut Cream chilled overnight for best results
- 40 Macadamia Nuts
- ½ cup Fresh Organic Basil loosely packed
- ½ cup Fresh Organic Flat Leaf Parsley loosely packed
- 2 Tablespoons Fresh Chives
- 2 Tablespoons Fresh Oregano
- 2 Tablespoons Whole Flaxseed
- 2 teaspoons Fresh Organic Thyme Leaves
- ½ teaspoon Redmond Real Salt
- 4 Low Histamine Chicken Breasts boneless, skinless (about 6 oz each)
Instructions
- Preheat oven to 370 degrees F.
- Cut 16 pieces of kitchen string about 8 inches long. Wet and set aside.
- Place basil, chives, oregano, parsley, thyme, flax seed, salt, coconut cream, and macadamia nuts in food processor. Blend until combined.
- Butterfly each chicken breast. (Refer back to section above called Butterflying and Using a Meat Mallet for more info.) This will yield 8 slices of meat.
- Place each slice of meat on the cutting board and cover with parchment paper. It’s best to do one at a time. Pound with the flat side of your meat mallet until about ¼ inch thick.
- Transfer each breast to your baking sheet. Place 2 pieces of wet kitchen string under each breast.
- Reserve about ½ cup of the filling. Divide the remaining filling evenly over the 8 chicken breasts.
- Roll the chicken with the filling, short end to short end. Tie securely with kitchen string.
- Place chicken in the preheated oven and cook 15 to 20 minutes or until chicken is cooked through. The internal temperature of chicken should be 165 degrees F.
- Remove chicken from oven and allow it to rest for about 3 minutes. Remove string.
- Slice each roll into small rounds, about an inch thick, and serve.
Notes
Nutrition
Do you prefer the low FODMAP chicken with low FODMAP herbs in the roulade style or as a baked chicken with sauce?
More Low Histamine Chicken Entrees
- Low FODMAP Asian Chicken Lettuce Wraps – Low Oxalate, Low Lectin
- Roast Chicken – Low Oxalate, Low Lectin, Low Salicylate
- Low FODMAP Tacos – Low Oxalate, Low Lectin, Low Salicylate
Some links in this website are affiliate links, which means Mast Cell 360 may make a very small commission if you purchase through the link. It never costs you any more to purchase through the links, and we try to find the best deals we can. We only recommend products that we love and use personally or use in the Mast Cell 360 practice. Any commissions help support the newsletter, website, and ongoing research so Mast Cell 360 can continue to offer you free tips, recipes, and info. Thank you for your support!
References
About FODMAPs and IBS | Monash FODMAP – Monash FodMaP. (n.d.). https://www.monashfodmap.com/about-fodmap-and-ibs/
Dimidi, E., et al. (2023). Gut symptoms during FODMAP restriction and symptom response to food challenges during FODMAP reintroduction: A real-world evaluation in 21,462 participants using a mobile application. Nutrients, 15(12), 2683. https://doi.org/10.3390/nu15122683
Jiang, T. A. (2019). Health benefits of culinary herbs and spices. Journal of AOAC International, 102(2), 395–411. https://doi.org/10.5740/jaoacint.18-0418
Ledowsky, C. (2024, June 19). DAO deficiency and histamine: the unlikely connection. MTHFR Support Australia. https://mthfrsupport.com.au/2016/09/dao-deficiency-and-histamine-the-unlikely-connection
Liew, W. P., & Mohd-Redzwan, S. (2018). Mycotoxin: Its impact on gut health and microbiota. Frontiers in Cellular and Infection Microbiology, 8, 60. https://doi.org/10.3389/fcimb.2018.00060
Oreopoulou, A., et al. (2021). Six common herbs with distinctive bioactive, antioxidant components. A review of their separation techniques. Molecules, 26(10), 2920. https://doi.org/10.3390/molecules26102920
Rautio, S, Michigan State University Extension. (2017, February 27). Increase intake of fresh herbs for everyday health. MSU Extension. https://www.canr.msu.edu/news/increase_intake_of_fresh_herbs_for_everyday_health
Yashin, A., et al. (2017). Antioxidant activity of spices and their impact on human health: a review. Antioxidants, 6(3), 70. https://doi.org/10.3390/antiox6030070
Add A Comment