This lower histamine goulash recipe is tasty, easy, and sure to please the whole family!
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Table of Contents
Ingredient notes for this goulash recipe
This savory dish harkens to my childhood comfort food: Goulash made with ground meat, penne pasta, grated cheddar cheese, and red sauce. This take on the dish actually looks completely different, but it still satisfies the craving! I use kale or shredded cabbage in place of the pasta. Mozzarella cheese in place of the cheddar. Red onion for excellent flavor.
The problem with ground meat
Ground meat can be an issue for those with Mast Cell Activation Syndrome (MCAS) or histamine intolerance. I have experimented with frozen ground elk, bison, and in this variation frozen Beyond Meat. In any case, you need to obtain a frozen ground meat product that has not built up as much histamine sitting in a grocery store meat department.
I can’t tolerate ground beef anymore; the elk was better tolerated than the bison. And I was surprised that I did not react at all to Beyond Meat. I would definitely try it again, but if you are going with this option be sure to buy it frozen. The only issue I had with using the Beyond Meat was that it doesn’t brown like regular meat, so as you can see from the photo it looks under-done. But it tastes delicious. I’m excited to try Beyond Meat for burgers, meatballs, and breakfast sausage.
If you can’t tolerate any type of ground meat then another option is using frozen chicken breast and dicing it up into small pieces.
This goulash recipe is versatile!
You can easily substitute green onion, white onion, or yellow onion for the red onion. The “noodles” can be chopped kale, shredded cabbage of any kind, or even zucchini spirals (you would just want to add the zucchini at the end of the cooking time so that they don’t become mushy).
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.
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.
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Rosemary is the key!
The key to making this dish lower in histamine is the rosemary. Rosemary is low in histamine and is also a food that lowers histamine in the body. I have found that I can tolerate any dish much better when it includes rosemary. Every person has unique dietary triggers. Your reaction to rosemary may be different than someone else’s. Test your individual tolerance to ingredients carefully using my free Symptom Log.
Here’s the recipe!
Lower Histamine Goulash
Ingredients
- 1 lb ground meat, if tolerated, or Beyond Meat Of if ground meat is not tolerated use chicken breast diced fine
- 3 tbsp coconut oil
- ½ medium red onion diced small
- 4 cups shredded cabbage, kale, or zucchini spirals
- 1 cup mozzarella cheese shredded
- 1-2 tbsp fresh rosemary minced
Instructions
- Place ground meat, chopped onion, and coconut oil in a medium saute pan. Cook over medium heat until almost cooked through, about ten minutes.
- Add the kale or cabbage along with the rosemary and cook about five minutes. Continue cooking the mixture until the meat is fully browned and the cabbage begins to become translucent. Turn off the heat and add the shredded cheese, tossing to combine before it all melts.
- Serve immediately or freeze in individual portions.
What do you think?
I’d love to hear your comments about this recipe below!
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