Low Histamine, Low FODMAP Chicken Marinade Skewers (Medium Oxalate and Low Lectin)
Enjoy these low histamine, low FODMAP chicken marinade skewers as an appetizer or main course.
Your family and friends will want seconds of this delicious low FODMAP recipe, even if they aren’t following a low FODMAP diet.
This new recipe is a take on chicken satay.
Satay is a Southeast Asian dish. It’s often made with beef or chicken. But any type of meat can be used.
Traditionally, the meat is marinated, then grilled on a skewer and served with a peanut sauce.
Keep reading to learn how to adapt the traditional ingredients and methods for Histamine Intolerance and/or FODMAP Intolerance.
You’ll also get answers to these questions:
- Should you eat a low FODMAP diet?
- Are marinades ok for the low histamine diet?
- How do you make a low histamine satay? Tips on cooking and subbing ingredients
- How can you serve this low FODMAP chicken recipe?
This recipe is:
- Low histamine
- Medium oxalate
- Low lectin
- Low FODMAP
- Gluten free
- Dairy free
Should You Eat a Low FODMAP Diet?
Before you change your diet on your own, 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.
Let’s quickly review what FODMAPs are.
FODMAPs are carbohydrates found naturally in many foods. But these short-chain carbohydrates (sugars) aren’t fully absorbed in the gut, according to Monash University.
FODMAP stands for:
- Fermentable — refers to the process of gut bacteria fermenting undigested carbs
- Oligosaccharides — may refer to sugars called fructans and galacto-oligosaccharides, found in foods like wheat, garlic, beans
- Disaccharides — may refer to lactose, found in dairy products
- Monosaccharides — may refer to sugar called fructose, found in foods like honey, some fruits
- And
- Polyols — may refer to sugars called sorbitol and mannitol, found in foods like some fruits, veggies, and artificial sweeteners
You can learn more about FODMAPs and FODMAP Intolerance here.
Why Are FODMAPs a Problem for Some People?
Lots of people eat high FODMAP foods everyday with no problems.
But some people experience painful symptoms like bloating and gas. This can be because of how FODMAPs are processed in your body.
According to Monash University, leader in FODMAP research, FODMAPs move slowly through the small intestine, attracting water. This can lead to bloating.
Then FODMAPs are fermented by gut bacteria when they reach the large intestine. This results in gas.
Even though these are normal functions, the effects vary from person to person.
Those with Irritable Bowel Syndrome (IBS) may experience pain and discomfort from this process.
And you may experience more issues with high FODMAP foods if you’re dealing with conditions like Small Intestinal Bacteria Overgrowth (SIBO).
Did you know that FODMAPs are a food source for your gut bacteria – both good bacteria and bad bacteria?
Reducing the food source for bad bacteria can be helpful in easing symptoms related to SIBO. But it isn’t necessarily a cure. You need to get to the root of what’s causing it.
Related Article: SIBO and Histamine Intolerance
IBS and SIBO are just 2 examples of conditions that contribute to unwanted symptoms from eating high FODMAP foods.
So, how can you know if eating low FODMAP is right for you?
Here’s more on that.
Is a Low FODMAP Diet Right for You?
The truth is, there isn’t an easy DIY answer here.
It’s important to work with a provider before making major dietary changes like this.
So, you may be saying, I’ve been keeping a food diary. I see that apples and garlic and beans are consistently setting me off. Those are high FODMAP foods.
And you may even suspect you have SIBO or IBS.
But symptoms can look very similar for a range of conditions.
So, it’s highly recommended that you work with a provider.
You never want to eliminate foods unnecessarily. This is even more true if you have other food intolerances already, too.
But let your provider know anything you’ve noted on your own!
Share your food diary and list of symptoms.
If your provider determines you have FODMAP Intolerance, they can help you set up the right dietary plan for your needs.
And a knowledgeable practitioner can help you reintroduce FODMAPs as you heal. Remember, a low FODMAP diet isn’t meant to be forever!
If you are eating low FODMAP, though, you’ll enjoy this low FODMAP chicken recipe.
Now, you might not be dealing with FODMAP Intolerance. But what if you are dealing with Histamine Intolerance?
Here are some key points to note about keeping marinades low histamine.
Tips for Making Low Histamine, Low FODMAP Chicken Marinade
Marinades are basically a sauce bath. They’re usually made of a liquid combined with herbs and spices.
The uncooked protein sits in this sauce and absorbs flavor.
But histamine producing bacteria builds up in meat the longer it sits.
Related Article: Meat Handling Tips: Preparation, Cooking, and Storage
So, what does that mean for marinades?
Generally speaking, you’ll get more flavor from a longer marinade.
But marinating overnight really isn’t an option with Histamine Intolerance.
That’s why for this recipe, you’ll do a quick marinated chicken.
Reducing the marinating time keeps histamine levels lower. A shorter marinating time will still impart flavor. And it works for this recipe because you’ll be making a separate dipping sauce, too.
So much flavor!
Here’s what to do for your quick marinade.
Step 1: First, thaw your chicken until it’s just frosty.
Check out thawing tips here.
Step 2: Once thawed, cut up the chicken. We’ve used chicken breasts and cut them into smaller pieces.
You can use any cut of poultry you prefer, though. For example, you can use skinless chicken thighs if you prefer dark meat (boneless is easiest to work with).
Step 3: Soak your chicken pieces in the marinade in a glass dish for about 15 minutes.
Some sources say the traditional method for satay calls for you to skewer the meat, then marinate. We think it’s easier to marinate the meat, cook, then skewer.
It takes up less space in the fridge. And it’s easier to get each piece of protein nicely coated.
While your chicken marinates, make the dipping sauce. Here’s more on making a low histamine satay sauce.
Low Histamine, Low FODMAP Chicken Satay Recipe Dipping Sauce
The first step to making a recipe low histamine and low FODMAP is choosing low histamine, low FODMAP foods.
And for this sauce recipe, that means eliminating or replacing high histamine and/or high FODMAP foods like:
- Peanut butter
- Brown sugar
- Soy sauce
- Fish sauce
- Garlic
Those ingredients are found in many satay sauce recipes. Like you read earlier, satay is usually served with a peanut dipping sauce.
But in this recipe, you’ll use pecans instead of peanuts for one of your sauce ingredients. Peanuts are high histamine.
Pecans are low histamine and low FODMAP. And they give you that nuttiness that complements chicken so well.
Related Article: Low FODMAP Salad & Dressing with Baru Nut Crusted Chicken
And you’ll add some toasted sesame oil since soy sauce and fish sauce aren’t on the low histamine diet list. This doesn’t exactly replicate the saltiness of those sauces. But it does give you some of that umami flavor profile.
Now, for the sugar, a little sweetness can help balance flavors in savory dishes. Just as a pinch of salt can help in sweet recipes.
But it’s simplest to just omit the sugar in this recipe.
You can use a clove of garlic in this recipe if you are only dealing with Histamine Intolerance.
However, if you are dealing with FODMAP Intolerance, skip the garlic clove, though. Instead use garlic infused oil.
And, of course, you’ll want to make sure you use this delicious sauce and dip with good quality, low histamine meat like White Oak Pastures.
>>> Use code MASTCELL360 for 10% off your first order at White Oak Pastures
Tips For Cooking Chicken Satay Skewers for Those with Sensitivities
Traditional satay is made on a grill.
But some people with Histamine Intolerance or Mast Cell Activation Syndrome are sensitive to grilled foods.
So, for this recipe, you won’t use an outdoor grill.
Instead of grilling, you can just use your stovetop. Use either a grill pan or a skillet.
The grill pan will give you grill marks if that interests you for presentation. It doesn’t really make a difference in flavor.
But using a grill pan or skillet will be beneficial here!
Why is that?
The marinade time was short to keep histamine levels lower.
But you can still make good use of those marinating juices by cooking the chicken in them.
A lot of the marinade will absorb. But if you have any left in the pan, pour that right into the skillet to cook.
You wouldn’t be able to do that on a grill. So, a short marinating time plus cooking in a skillet works to your advantage. You minimize triggers and maximize flavor.
Once the chicken is cooked, you can skewer them and add a basil leaf for flavor and presentation.
How to Serve This Low Histamine, Low Fodmap Chicken Recipe
Using skewers is a fun way to present this dish if you’re making it as a sharable appetizer.
You’ll make the chicken satay by spearing one piece of chicken and one fresh basil leaf onto a wooden skewer or bamboo skewer.
Arrange them around the edge of a plate or tray. Put a bowl of the satay sauce in the middle for dipping.
Want to eat this as a meal instead?
You can still use skewers and eat a bigger portion.
Or you can totally skip the skewers. Simply serve your portion of chicken on a plate and drizzle your sauce over the top.
Get creative and let us know all about it!
Low Histamine, Low FODMAP Chicken Marinade Skewers
Equipment
- Sharp Knife
- Glass Dish (big enough to hold marinade and chicken) (a baking dish with a cover or a storage container with a lid is fine)
- Grill Pan
- Bamboo Skewers (optional)
Ingredients
- 16 Fresh Organic Basil Leaves
- 1 pound Low Histamine Chicken Breasts
Low FODMAP Marinade
- 1 clove Fresh Garlic crushed OR
- 1 Tablespoon Garlic Infused Olive Oil
- ¼ cup Native Forest Coconut Milk
- 3 teaspoons Toasted Sesame Oil
- 2 teaspoons Organic Fresh Ginger grated
- 1 teaspoon Fresh Tarragon finely chopped
- ⅛ teaspoon Redmond Real Salt
Satay Sauce Ingredients
- ½ cup Green Onions (green tops only for low FODMAP), reserve about 1 teaspoon for garnish
- 2 cloves Fresh Garlic chopped OR
- 2 Tablespoons Garlic Infused Olive Oil
- 1 teaspoon Organic Fresh Ginger grated
- ¾ cup Native Forest Coconut Milk
- ½ cup Pecans
- 1 ½ Tablespoons Toasted Sesame Oil
- 1 Tablespoon Fresh Organic Lime Juice (if tolerated)
- 3 Fresh Organic Basil Leaves
- ⅛ teaspoon Redmond Real Salt
Instructions
- Combine all marinade ingredients into a glass dish.
- Cut the chicken breasts into generously bite-sized pieces and add them to the dish with the marinade. Place in fridge for 15 minutes.
- While the chicken is marinating, make the sauce. Combine all of the satay sauce ingredients into a blender or food processor. Blend until smooth. Set aside.
- When chicken is finished marinating at about 15 minutes, add the chicken pieces to a large skillet or grill pan. Cook over medium-high heat about 3-5 minutes or until chicken is cooked through. The internal temperature should be 165 degrees F.
- Skewer one piece of chicken onto a wooden or bamboo skewer. Add one basil leaf to each skewer.
- Serve either as a party appetizer using skewers or for a tasty dinner, plate the chicken breasts and drizzle satay sauce over the top. Serve with lime wedges, if tolerated.
Notes
Nutrition
Leave us a comment if you’re interested in more appetizer recipes like this one for Low FODMAP Chicken Marinade Skewers! Your feedback helps us know what kind of recipes you want most!
More Low Histamine Chicken Recipes
- Low Histamine Tacos – Low Lectin and Low FODMAP, with Low to Medium Oxalate and Low Salicylate options
- Low Histamine Chicken with Green Sauce – Low Oxalate and Low Lectin
- Low Histamine Chicken & Veggie Pad Thai – Low Lectin, Low Fodmap, Low Salicylate, Low Oxalate Options
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References
About FODMAPs and IBS | Monash FODMAP – Monash FodMaP. (n.d.). https://www.monashfodmap.com/about-fodmap-and-ibs/
HappyForks. (n.d.). Recipe analyzer. https://happyforks.com/analyzer/result
Souza, C., Rocha, R., & Cotrim, H. P. (2022). Diet and intestinal bacterial overgrowth: Is there evidence? World Journal of Clinical Cases, 10(15), 4713–4716. https://doi.org/10.12998/wjcc.v10.i15.4713
www.GInutrition.virginia.edu. (2016). Diet for those with symptomatic small bowel bacterial overgrowth. https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/04/SBBO-Diet-10-27-16.pdf
It says “16 Fresh Organic Basil” and later “3 Fresh Organic Basil” – what unit? Is it a fresh basil leaf? Thai basil or regular basil? Because the link goes to the kind of dried basil you’d use in Italian cooking.
Sorry about the confusion with the link to the dried basil. This recipe is calling for fresh regular basil leaves. But you can use any type of basil you’d like based on taste. The unit is leaves and the 16 leaves is for adding to the chicken skewers while the 3 leaves is for the satay sauce.