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!
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About this recipe
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 made 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 of another herb, like cumin or nigella powder.
How to make hummus chicken: step-by-step instructions
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) along the bottom of the pan, and then pour over your olive oil and sprinkle on the dill and sea salt.
Step 3. Dollop on your hummus and then spread it evenly over the chicken, then sprinkle the chopped almonds or seeds over the top.
Step 4. 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 chicken has reached an internal temperature of 165°F (75°C), as measured by a meat thermometer, your hummus-crusted chicken is all ready.
Recipe 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
- Garlic Tahini Broccoli Stir-Fry
- Roasted Garlic Asparagus
- Simple Blistered Carrots
- Low Histamine Brussels Sprouts
- Crispy Baked Cauliflower
- Simple Roasted Sweet Potatoes
Baked Hummus Chicken Recipe Card
As always, if you like the recipe, I really appreciate a 5-star review or comment!
📖 Recipe
5-Ingredient Baked Hummus Chicken
Ingredients
- 1 pound chicken tenders or breasts
- 1 Cup hummus of choice
- ½ Cup raw almonds chopped (nut-free alt. whole sunflower or pumpkin seeds)
- 2 Tablespoons olive oil
- 1 ½ Tablespoons chopped fresh dill 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.
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