This flavorful Baked Hummus Chicken is one of the easiest low histamine chicken dishes you can make. It's creamy, herbaceous, and calls for just 5 ingredients, coming together in under 20 minutes!
For other delicious hummuses to try in this dish, check out my fava bean hummus or beetroot hummus!
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✔️ Why This Recipe is Great
Low Histamine Meal Idea: with just 5 ingredients and some of your favorite steamed vegetables, you can pull together enough food for four low histamine dinners or lunches in a row.
High Protein & High Fiber: from the chicken and tahini in the hummus comes lot of protein, with the chickpeas and tahini offering a balanced amount of fiber. This is one of my most tried & true low histamine dinner recipes, and I wish it hadn't taken me three years to post it here.
Super Customizable: from the cut of meat to the main herb and the different types of hummus & of nuts you could use, each element of this dish can be altered to fit your own preferences. Check out the section below for some swap ideas for each ingredient.
🫒 Ingredients
Chicken Tenders or Breasts: the white meat of the chicken, and often the most kid-friendly, these are the base of the hummus chicken and one of my favorite to use in low histamine chicken recipes.
Hummus: made from soaked & boiled chickpeas with tahini, olive oil, lemon juice, garlic, and often cumin, hummus can also be made with or without any of these ingredients. For a simple, classic hummus I like this recipe, though you could also use a beetroot hummus, cauliflower hummus, or even a pesto hummus.
Raw Almonds: your nut or seed of choice adds a bit more texture, protein, and fiber to the dish, and larger options like almonds should be roughly chopped. Nut-free alternatives I'd recommend trying are raw whole sunflower seeds or pumpkin seeds, not chopped; nigella seeds would also make a nice addition.
Olive Oil: this neutral-tasting plant oil has a medium-high smoke point and is rich in one of the building blocks of DAO, an integral enzyme for breaking down histamine in the gut.
Chopped Fresh Dill: a flavorful low histamine herb, fresh dill may remind you of pickles, or yogurt sauce, or of a summer garden, depending on your childhood. It combines beautifully with the hummus and almonds, and if tolerated, would pair nicely with a spritz of lemon juice. Alternatively, you could use 2 teaspoons of dried dill or another herb, like cumin or nigella powder.
See recipe card for exact ingredients and quantities.
🍗 How to Make Hummus Chicken (Step-by-Step)
Step 1) Preheat your oven to 400°F (205°C). Then defrost your chicken in warm water if using from frozen, and chop the fresh dill & almonds (or keep seeds of choice whole, if using).
Step 2) Line your baking sheet with aluminum foil. Layer the chicken tenders (or breasts) (image 1) along the bottom of the pan, and then pour over your olive oil and sprinkle on the dill and sea salt (image 2).
Step 3) Dollop on your hummus and then spread it evenly over the chicken, then sprinkle the chopped almonds or seeds over the top (images 3-5).
Step 4) Fold the sides of the aluminum foil up over the chicken (image 6), and then bake it in the oven for 13-15 minutes on convection. Once the chicken has reached an internal temperature of 165°F (75°C), as measured by a meat thermometer, your hummus-crusted chicken is all ready (image 7).
🌿 Variations
- Garlic-Free Hummus Chicken – Use a garlic-free, low histamine hummus to make the recipe gentler and more digestion-friendly.
- Herb Swap Version – Replace dill with fresh parsley or thyme for a different fresh herb profile while keeping it low histamine.
- Seed-Crusted Option – Use chopped pumpkin or sunflower seeds instead of almonds for a nut-free, crunchy topping.
- Lemon-Light Finish – Add a small squeeze of fresh lemon after baking for brightness (if tolerated).
- Turmeric Boost – Stir ½ teaspoon turmeric powder into the hummus before spreading for added anti-inflammatory benefits.
- Sheet Pan Veggie Add-In – Roast alongside carrots, zucchini, or sweet potatoes for a complete low histamine one-pan meal.
- Extra Crispy Topping – Toast the almonds or seeds lightly before adding them on top for enhanced crunch and flavor.
🥣 Freezing and Reheating
If you want to freeze your leftovers, consider putting them in single-serve glass containers that are easy to reheat in the toaster oven or the microwave, to save on dishwasher space and reduce plastic usage. Hummus chicken reheats very well from the freezer, where it will keep for up to 6 months without hurting the texture too badly. Reheat at 300°F (150°C) for about 10 minutes.
👨🏻🍳 Expert Notes & Tips
Swapping Spices: if you don't have fresh or dried dill, you could also swap the called-for amount for either 1 teaspoon of cumin or ½ tablespoon whole nigella seeds. If you don't have histamine issues, the cumin is probably an easier swap, as most hummus recipes call for a bit of cumin, anyway. 1 teaspoon of sumac powder would be delicious, as well!
Different Cuts of Chicken: if using whole chicken breasts or thighs, you may need to up the bake time to 16 or 17 minutes for breasts or 30 to 35 minutes for thighs. Overbaking them can make the chicken tough, so no matter what cut you use, just make sure the chicken reaches an internal temperature of 165°F (75°C).
❓ What to Serve With Hummus Chicken
🙋 Frequently Asked Questions
It can be, if you use freshly made, low histamine hummus and cook the chicken fresh rather than marinating it for long periods.
Yes, just adjust the baking time slightly since thicker breasts may take longer to cook through.
Absolutely. Swap the almonds for chopped pumpkin or sunflower seeds for a similar crunchy topping.
A simple, garlic-free or low histamine hummus works best so the flavors stay balanced and diet-friendly.
Have you tried this recipe?
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📖 Recipe
5-Ingredient Baked Hummus Chicken
Equipment
- oven
Ingredients
- 1 pound raw chicken tenders or chicken breasts
- 1 Cup hummus whatever flavor you enjoy
- ½ Cup raw almonds chopped (nut-free alt. whole sunflower or pumpkin seeds)
- 2 Tablespoons olive oil
- 1 ½ Tablespoons fresh dill chopped; alt 2 teaspoons dried dill
- ½ teaspoon sea salt
Instructions
- Preheat your oven to 400°F (205°C).
- Then defrost your chicken in warm water if using from frozen, and chop the fresh dill & almonds (or keep seeds of choice whole, if using).
- Line your baking sheet with aluminum foil. Layer the chicken tenders (or breasts) along the bottom of the pan, and then pour over your olive oil and sprinkle on the dill and sea salt.
- Dollop on your hummus and then spread it evenly over the chicken, then sprinkle the chopped almonds or seeds over the top.
- Fold the sides of the aluminum foil up over the chicken, and then bake it in the oven for 13-15 minutes on convection. Once the tenders reach an internal temperature of 165°F (75°C) as measured by a meat thermometer, your hummus crusted chicken is all ready.
K says
no freezer and reheat instructions
Max says
Thank you for the heads up, K! I've just fixed that.
Kat says
I thought chickpeas were high in histamine? Thanks
Max says
I have never found any resources that back up that assertion (some lists say they are, others say they aren't except possible the canned kind), though if you've been directed by your doctor to avoid chickpeas or have found that you don't tolerate them, then definitely don't make this recipe (or use a non-chickpea containing hummus).