There are dozens of low histamine chicken recipes out there that are totally delicious and safe to eat, but aren’t necessarily marked low histamine. This can be a huge pain, because even when dishes are marked low histamine, this is only by one person’s definition. Because of this, all my recipes are marked by level (0 through 3), with very few recipes in level 3.
I’m only showing you recipes containing low histamine foods, but most people will still have a few random ingredients they know trigger a reaction and will need to avoid regardless of histamine content. With that in mind, below each low histamine chicken recipe is a list of possible triggers. A few of these low histamine chicken dishes contain one or more high histamine ingredients, but for the most part they’re optional.
- Warming Low Histamine Chicken Recipes
- Baked Low Histamine Chicken Recipes
- Herbal Low Histamine Chicken Recipes
- Sweet & Savory Low Histamine Chicken Recipes
Warming Low Histamine Chicken Recipes
Possible Triggers: brown rice flour, black pepper (optional).
Korma is a typical Indian and Pakistani curry with a creamy base and light spices, whose roots date back thousands of years. This is actually one of the easiest low histamine curries you can make, because with such a long history comes a lot of cultural overlap.
While some versions use cream or cashews, many regional chicken korma recipes use coconut milk, and there are endless possible combinations of spices. This particular recipe doesn’t seem rooted in any one country’s flavor profile, but rather takes creative license to bring common antihistamine spices into an easy low histamine korma.
Possible Triggers: amchur, cumin.
There are probably three dozen well-known regional curry recipes, with another few thousand variations from everybody and their grandmother, largely based on what was available ‘back then.’ This version is a take on an Indian curry, making use of a half dozen low histamine herbs and spices to create a warming curry without cinnamon or other warming spices commonly avoided on the low histamine diet. We used chicken thighs and coconut milk with some root vegetables and kale to round out the flavors, as well as the nutrition, and the result is (humbly) delicious.
Possible Triggers: almond butter, lime juice (optional), black pepper (optional).
Turmeric’s inherently bitter taste can be hard to mask— and believe me, you want to mask it— but this recipe does a great job of pairing it with a creamy coconut and almond base. Add in garlic, sesame seeds, and a whole lot of fresh vegetables, and the result is a low histamine curry which hits all the right notes, from sweet and sour to a creamy umami. Plus, now you’ve got dinner for the rest of the week.
Possible Triggers: black pepper.
With a lot more emphasis on the ginger and the chicken, this warming dish is very winter-friendly, as it makes use of 4 different root vegetables and a few flavorful spices. But unlike most low histamine chicken stews, this one doesn’t use any coconut products or broths; you make your own. So if you’ve been looking for a comforting low histamine chicken dish without coconut, then this is your best bet.
Possible Triggers: mustard seeds, honey, amchur.
Butternut squash is one of those vegetables that can be either sweet or savory, which is why I also use it frequently in my low histamine desserts. But adding in nigella seeds, black mustard seeds, and a few other antihistamine spices brings this dish firmly into savory territory, with a balanced almost curry-like flavor. We enjoyed serving this with a side of mashed sweet potatoes and asparagus for a comforting but simple dinner.
Baked Low Histamine Chicken Recipes
Possible Triggers: avocado oil.
Almost all these low histamine chicken recipes are one-pot wonders, and this pan-roasted chicken is no different. Much like my roasted asparagus, this recipe makes use of generous amounts of roasted garlic to add to an already umami-rich dish. Paired with a couple spoons of fresh thyme, and this is a healthy, grain-free dinner option, though it would also be great over a bed of purple rice.
Possible Triggers: za’atar, nut meal.
These are an easy weeknight meal for histamine intolerance, and very kid-friendly, as well. While you could use any low histamine nut meal to make these tenders, I loved experimenting with this nut- and seed-based coating. Using just the nut meal of your choice + a flax egg, I can guarantee that these will also be some of the healthiest chicken tenders you’ve ever had. Check out the master list of low histamine nuts & seeds to determine what blend you may prefer (I went with hazelnut & almond).
Possible Triggers: white rice flour, garlic powder, paprika.
From one of my favorite low histamine mommas comes a simple nugget recipe that’s gluten-free and very much kid-approved. With just 6 ingredients (one being chicken), you can pull a large batch of these together in a half hour, and then freeze the rest for enjoying the next day. Check out the list of low histamine sauces for ideas for dipping!
Possible Triggers: lemon juice (optional), black pepper (optional).
Whenever I think of a dish that wows, I tend to think of the hen on Easter or the stuffed turkey on Thanksgiving. So while this is not exclusively a holiday dish, it is a great recipe for the fall and winter, as a day of cooking can easily feed you all week. I know it’s somewhat intimidating to cook a whole bird, but this recipe from MastCell360 makes it both healthy and doable.
Herbal Low Histamine Chicken Recipes
Possible Triggers: dried spices.
Cauliflower is one of the best low histamine vegetables in terms of both nutrition and versatility. It can be baked, mashed, steamed, sautéed, air-fried, and even deep-fried and still retain its structure. This recipe makes use of the mashed form of cauliflower, flavoring it with Italian seasoning and a pinch of sumac to mimic a more typical mashed potatoes with baked chicken dinner.
Possible Triggers: lemon juice.
To start, I don’t recommend doing the step of marinating if you have histamine intolerance. Otherwise, this simple chicken recipe makes great use of thyme, garlic, and lemon juice to add a punch of flavor without raising the histamine levels. All you need is a half hour, a baking dish, and a hot oven.
Possible Triggers: coconut sugar, lime juice
A whole lot of herbs and just a little bit of coconut sugar bring together this Vietnamese-style lemongrass chicken! Inspired by my years of living in Asia and growing up on Thai & Vietnamese dinners, this particular creation involved substituting the usual, heavily-fermented pastes and sauces for low histamine alternatives. The result is a balanced low histamine chicken dish with sweet, salty, umami, and herbal undertones.
Possible Triggers: lemon juice, ghee (optional).
Most commonly used as a condiment, Chimichurri is a garlicky herb-based sauce much like this one, seen most commonly on grilled South American dishes. While most versions use parsley as the base, this recipe uses a combination of parsley and cilantro for flavor, with a bit of lemon juice in place of the more typical red wine vinegar. This would be a great recipe to pair with roasted root vegetables, like sweet potatoes.
Sweet & Savory Low Histamine Chicken Recipes
Possible Triggers: eggs (optional), almond flour, garlic powder, apple cider vinegar, sherry wine with wine wand (optional), chicken broth, umeboshi, honey.
While I do NOT recommend eating this in the first few months of your low histamine diet, for my fellow spoonies looking for a much lower histamine Chinese dish, this is an option to make and keep in the freezer, to eat small amounts of at a time. The flavor is very similar to general tso’s chicken from your local takeout, but beware there are a lot of ingredients.
Possible Triggers: pumpkin seeds.
Many of our childhood favorite foods only earned their places thanks to an abundance of sugar. This is often true even of the savory dishes, but thankfully, much of that sweetness can be replicated using fresh low histamine fruits. This dish is a great example of that, combining the inherent antihistamine powers & sweetness of apples with the complexity of asparagus and comfort of potatoes.
Possible Triggers: garlic powder, dried spices, sugar, chicken stock.
For those who enjoy a sweeter main, this low histamine chicken dish would be a great option for holiday parties and other larger gatherings. It makes use of fresh fruits and vegetables as well as a small selection of dried spices to add flavor to the meat without overwhelming your palate. Much like my simple cherry jam, it also makes use of frozen fruit, perfect for a mid-winter meal.
Possible Triggers: cranberries, avocado (highly recommend omitting; it’s just a garnish).
These low histamine chicken wraps use lettuce in place of a tortilla, much like my pork lettuce wraps, and they come together in just 3 steps. It’s probably needless to say, but leave out anything in this recipe that you can’t tolerate, because everything comes together only at the end when assembling.
I love that you can use so many frozen versions of the ingredients, making it especially friendly for those dealing with brain fog. If you’d prefer to make these with a tortilla, there are a few low histamine tortillas you can buy, though you can also make your own depending on your tolerances.