Here’s my recipe for lower histamine chicken salad. It works great as a topper for a green salad, or as a taco filling with cilantro and lime juice.
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Table of Contents
Ingredient notes for lower histamine chicken salad
The main ingredient for this recipe is organic skinless, boneless chicken breasts. I like this brand, and I keep them frozen until the moment I’m ready to start the recipe. That keeps histamine from building up during the thawing process. I microwave the breasts for about two minutes to make it easier to remove them from the packaging and then put them straight into the Instant Pot for a quick cook on the “meat” cycle. Once the chicken is cooked I remove it immediately, chop it, and freeze the meat broth for other uses. I like to use Primal mayo for this recipe, and if I’m making a taco or wrap I like these tortillas.
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 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 chicken salad
Lower Histamine Chicken Salad
Equipment
- Pressure cooker or Instant Pot
Ingredients
- 1½ lb. skinless, boneless chicken breasts from frozen
- 4 cups filtered water
- 1 tsp sea salt
- ⅔ cup Primal Mayo
- 1 tsp lemon juice
- 1 bunch scallions, green ends only chopped
- ¼ cup nuts and seeds of choice such as chopped pecans or walnuts
- ¼ cup chopped parsley
- ½ tbsp capers in brine, rinsed
- 1 tsp ground horseradish optional
Instructions
- Briefly thaw chicken for 1-2 minutes in the microwave to make it easier to remove from the package. Place chicken breasts into the pot of the Instant Pot or pressure cooker. Add the water and ½ tsp sea salt. Affix the cover, and set it to the "meat" setting, or pressure cook for about 20 minutes. Release the pressure, remove the cover carefully, and remove the meat to a cutting board. Save the meat broth in mason jars (allowing enough headspace for expansion during freezing) and freeze for later use. Dice the chicken and place in a medium bowl.
- Add the mayo, nuts or seeds, lemon juice, scallions, parsley, capers, and horseradish. Fold everything together thoroughly so the meat is evenly coated.
- Serve immediately, or freeze portions in glass containers for later use in tacos or salads.
Accompaniments for this lower histamine chicken salad
This dish is great on its own, but can also be garnished in a few ways:
- Top it with tolerated nuts, seeds, and fruit, like pomegranate seeds or blueberries.
- Or top with chopped fresh herbs like dill, basil, parsley, or chopped green onions.
What to serve along with this lower histamine chicken salad
- This chicken salad is a great addition to a big green salad.
- I also like to use it as a taco filling with cilantro, pea tendrils, and a squirt of lime juice.
- Choose sides based on your other dietary needs.
Leftovers and reheating
- Leftovers keep in the fridge for up to 5 days, but if you have histamine intolerance or MCAS you will want to freeze leftovers right away.
- Freeze the chicken salad for up to 3 months.
- To reheat, microwave for 2-3 minutes, depending on your microwave’s power. Or, place in a saucepan, over medium-low heat, stirring occasionally, until piping hot.
