Super Easy Low Histamine Roast Chicken (also Low Oxalate, Low Lectin)
Roast Chicken is my weekly, easy go-to for lunches and dinners. It takes very little prep time, and you just have to be around to take it out of the oven.
Once it cools down a little, you can quickly cut it into individual serving sizes and have meals for the week! I put it in salads, wraps, or have it as the main course with sides of veggies. What you can do with the leftovers is really limitless!
If you own an Instant Pot, use this low histamine chicken recipe to cook it from frozen. Or else keep reading to make roast chicken in your oven.
Check out all these low histamine recipes that use leftover chicken!
- Chicken Ginger Soup – Low Oxalate, Low Lectin, and Low FODMAP
- Spring Roll Stir Fry – Low Oxalate, Low Lectin, Low FODMAP, and Low Salicylate
- Baru Nut Crusted Chicken Over Salad – Low FODMAP, Low Lectin, and Medium to Low Oxalate Options
- Tacos – Low FODMAP and Low Lectin, with Low to Medium Oxalate and Low Salicylate options
You could also defrost some chicken and serve it with a side of rutabaga fries and your favorite steamed vegetable off the low histamine food list.
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.
And I don’t want to spend all day in the kitchen. But I also want my food to taste really good. So I am always looking for the easiest ways to make food that tastes great.
To keep histamine levels low, it is always important to start with very fresh ingredients and the right handling and storage.
Pasture raised chicken is less inflammatory than grain fed meat. So get pasture raised chicken whenever you can.
You can learn more about ways to keep meat as low histamine as possible in this post: Are you Raising your Histamine Levels with these Meat Handling Mistakes?
Give this super easy roast chicken recipe a try and make your meal prep easier. Let me know what you think in the comments!
Ingredients:
1 pasture-raised chicken, mostly thawed – 2.5-4 lbs
Herbamare Organic Herbed Sea Salt
Optional:
2 Organic Lemons
Fresh Cracked Pepper
Organic garlic cloves, peeled (optional)
Instructions:
- Preheat oven to 350.
- Pour out any blood that is in the cavity. You don’t have to wash the chicken. In fact, most hygiene experts recommend you skip washing. They say it can increase your chance of getting sick through bacteria transfer. The bacteria will die in the cooking process.
- Put the chicken in a baking dish. I like to put down a silicone mat in the pan to prevent sticking and for easy cleanup. Then place the chicken in the pan on top of the silicone mat. Or you can grease the pan with some ghee just place the chicken directly in the pan. Breast side down will give you more tender breast meat. Or breast side up will give you crispier skin.
- Sprinkle the Herbamare over all sides of the chicken. You can also add some fresh cracked pepper if you like.Optional: slice lemons in half and place in the cavity. Place peeled garlic cloves in cavity. I usually skip this, but it does add a nice flavor.
- Bake at 350 for about 90 minutes (depending on your oven) or until the chicken is cooked through. Be sure to check the thighs and breasts. The liquid should be clear with no hint of pink. Check with a meat thermometer if you aren’t sure.
- Right after you serve the chicken, place the remaining whole chicken in the fridge to cool down while you eat. Putting it in the fridge right away will slow down any rising histamine levels. After you eat and as soon as the chicken is cool enough to handle, separate the meat into individual pieces and freeze.
That’s it! Easy peasy! What did you think of this recipe? Do you have any roast chicken tips? You can add your thoughts below.
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Do you thaw the chicken in the fridge or microwave? Thank you!
I would like to know the answer to this as well. I roasted a 11.5 pound turkey in the oven frozen and it took 5 1/2 hours. Did not sleep or feel well after but not sure it was the turkey or my anxiety from experimenting with cooking the turkey this way.
Hi Ana and Lori,
First, Ana, I am sorry to not have responded before now! Sometimes a comment will get lost in the shuffle, unfortunately. Beth will often use the microwave, not to cook, but just to thaw. She just did a Facebook Live presentation where she said that just using the microwave to defrost does not effect the nutritional value to the extent that cooking something in the microwave will. She also has EMF sensitivities, so she will place the food in the micro, hit start, and then leave the room.
In regards to thawing in the fridge, she does not recommend it. The longer something sits, the more the histamine levels will increase. This applies to cooking times, too. A quick cook will have much lower histamine levels than something you cook in a slow cooker or even cook for a period of time in the oven. So, to answer Lori, cooking the turkey for five hours may have raised the histamine to a level that triggered you.
What about pressure cooking? My electric pressure cooker will hold a small chicken and the time can be adjusted to cook it whole from frozen.
Hi Linda,
Cook times are what to consider. The longer the cook time, the higher the histamine levels. If you can cook it in the pressure cooker say, under an hour, histamine levels won’t be as high as slow-roasting for several hours in the oven.
I used to debone the chicken and then throw the bones and skin in a pot of water and cook them for a couple of hours to make chicken stock. I read somewhere that I shouldn’t cook the bones but what about cooking the chicken skin to made a tasty broth? Also I just took a chicken out of the oven earlier and froze the juices from the roasted chicken to add to a soup. Is that OK?
Hi Eva,
If the chicken skin is raw, and flash frozen like the meat itself, that should be fine. If the chicken skin came from a rotisserie chicken, for example, then it would be higher histamine. The juices from an oven roasted chicken will be higher histamine as well. General rule of thumb: longer cook time = higher histamine levels.
Best regards,
The Mast Cell 360 Team
Isn’t the juice from the whoke chicken high in histamine?
Bone broth is higher histamine than meat broth. But you also want to consider cook times. You can learn more about this and the benefits of meat broth for those with MCAS and HIT here: https://mastcell360.com/meat-broth-the-gut-healing-bone-broth-alternative-for-people-with-mast-cell-activation-syndrome-or-histamine-intolerance-low-histamine-low-lectin-low-oxalate-low-fodmap-low-salicylate/