This lower histamine alfredo bake has a creamy sauce and toothsome broccoli offering the comfort of mom’s cooking.
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Table of Contents
Ingredient notes for lower histamine alfredo bake
This recipe calls for organic skinless boneless chicken breasts. Make sure to use frozen breasts so that histamine doesn’t build up before you prepare your meal. I like to defrost frozen chicken breasts for a minute or two, so they are still mostly frozen, and then dice them. That way they are easier to cut and don’t slide all over your cutting board.
Ricotta cheese, butter, and heavy cream all make this recipe Keto-friendly. If you can’t tolerate them some substitutions would be coconut cream and coconut oil for the heavy cream and butter. I have not found a tolerated dairy-free cheese for histamine intolerance, unfortunately. Leave me a comment below if you have found a non-dairy cheese substitute that you tolerate!
The recipe calls for broccoli, but I have also used diced zucchini too when I didn’t have broccoli on hand, and it turns out great!
What is MCAS?
Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. MCAS is serious and disabling and people with MCAS experience often significant and debilitating symptoms daily, including anaphylaxis, which can be fatal.
MCAS is often found in combination with other chronic conditions such as Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS).
Frequently healthcare providers do not know about MCAS, and the tests for MCAS are problematic because they are not uniformly reliable. MCAS can be difficult to manage. Treatments include blocking mast cell mediators with anti-histamines and mast cell stabilizers, as well as avoiding triggers.
Check out this post on how to manage MCAS.
Why this recipe?
This recipe is low in carbs, higher in fat, protein, and fiber, while still being lower in histamine and histamine-releasing foods, lower in oxalates, and free of nightshades, grains, and gluten. Eating a diet lower in carbs and inflammatory foods can help to control histamine intolerance. To learn more about the lower histamine Keto diet click here!
The bucket theory
The bucket theory offers a helpful analogy for understanding symptom reactions with MCAS.
Think of your body as an empty bucket that you want to keep from overflowing. Different foods and activities fill your histamine bucket at different speeds but they combine to form the total level of histamine in your body (how full your bucket is). A fuller bucket means you have more histamine symptoms. When you manage triggers, reduce exposure to known triggers, and take medications and supplements to reduce histamine, you can manage the level of your bucket.
Know your typical symptom progression
Knowing your symptom progression in a symptom flare is the key to developing your own rescue plan. In this post, I discuss how to determine your own symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.
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Here’s the recipe for lower histamine alfredo bake!
Lower Histamine Alfredo Bake
Ingredients
- 1 lb organic skinless boneless chicken breasts frozen
- 2 tbsp butter
- 2 cloves garlic minced
- 1 tsp Italian seasoning if tolerated. You can also just use dried basil.
- 1½ cups heavy cream
- 1 tbsp olive oil
- ½ tsp sea salt
- 1 cup full fat ricotta cheese
- 1 cup raw broccoli chopped
- 1 cup mozzarella cheese shredded
Instructions
- Preheat the oven to 350 °F and butter an oven-proof baking dish.
- Heat the olive oil in a large frying pan over a medium/high heat. Add the chicken to the pan stirring until cooked through. Once cooked, arrange the chicken in the oven proof dish.
- Melt the butter in a large saucepan over medium heat. Add the broccoli and garlic and fry gently until tender – about 4 minutes.
- Pour the cream and ricotta into the pan and add the herbs and salt, stirring to combine. Bring to a simmer and cook gently for 5 minutes until the sauce starts to thicken and reduce.
- Pour the sauce over the chicken pieces and scatter the mozzarella cheese over the top.
- Place the pan in the oven to bake for 18-20 minutes until hot, bubbling, and golden on top.
- Divide into glass portion containers and freeze, or serve immediately
Let me know what you think!
I’d love to hear your comments below!
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