Eating a low histamine diet can feel overwhelming at first and until you get into the swing of things, it might seem bland and boring but this Fresh Herb Low Histamine chicken is so flavor packed! When it comes to summer gatherings, I want to be included and this dish is a great way to ensure you are eating or making a fun and flavorful meal! This recipe is so easy to make and is topped with a delicious, herby sauce. The sauce is super fresh and the herbs pack tons of benefits, which makes this dish anti-inflammatory. This chicken is perfect for your next BBQ or for a weekday lunch or dinner! It’s fresh, moist and bursting with herbs in every bite. Made with simple ingredients and designed to be low histamine-friendly, this recipe comes together effortlessly. It can also be easily frozen and reheated (I freeze the chicken and sauce separately), which is helpful when doing low histamine meal prepping! If you love this fresh herb low histamine chicken, you will also love my blueberry vanilla low histamine smoothie, nomato sauce and low histamine breakfast sausage patties!
What Is The Low Histamine Diet?
A low histamine diet focuses on avoiding foods that are high in histamine or that trigger the release of histamine in the body. Histamine is a natural compound involved in immune responses, digestion and brain function—but when there’s too much histamine or the body can’t break it down properly, it can lead to a range of symptoms.
People typically go on a low histamine diet to help manage a condition called histamine intolerance, or issues related to mast cell activation syndrome (MCAS). In these cases, the body either produces too much histamine or can’t clear it out efficiently—often due to low levels of the enzyme DAO (diamine oxidase), which helps break histamine down.
Common symptoms of histamine issues include: headaches, migraines, fatigue, brain fog, anxiety, mood swings, skin issues (hives, eczema, flushing), digestive problems, nasal congestion or allergy-like symptoms, heart palpitations or dizziness after eating.
Personally, as someone with MCAS, I have seen huge success with a low histamine diet. I think it is important to remember though that it is not a lifelong diet and the goal is to be able to eat all foods. Plus, dietary histamine is actually only a small part of the histamine bucket. A temporary low histamine diet can be super beneficial, but you also want to make sure you aren’t depleting yourself of nutrients or lacking a diverse gut flora. It is also important to work with a practitioner on this diet!
I have several lower histamine recipes on my blog and I am going to be adding a lot more in the coming weeks! I have low histamine key to make it easy for you to find them. It is also important to remember that everyone is different in terms of what they can tolerate and my recipes will have a range of ingredients and suggestions! You will also find that many low histamine lists are different and contradict themselves. I think it is super important to listen to your body and try not to stress over it too much. When I was more strict with low histamine, I followed the SIGHI list!
Why You’ll Love This Recipe
This low histamine chicken is bright and flavorful!
It is definitely not a boring meal.
This dish is easy to whip up!
This meal is also easy to batch cook and freeze for leftovers.
The sauce only takes a few minutes to throw together.
This chicken is gluten free, dairy free and low histamine.
Your whole family will love it- even if they don’t eat low histamine!
Equipment Needed
All you need to make this low histamine chicken is a food processor or blender, a bowl, cutting board, knife and an air fryer.
Ingredients Needed
Chicken: I used chicken thighs in this recipe because I find them more flavorful. You can also use chicken breast. Buying the freshest chicken possible is a great way to make sure it is as low in histamine as possible. Freezing meat also prevents a histamine buildup.
Fresh Herb Sauce: This homemade fresh herb sauce is the star of the dish. The chicken is marinated in it and then air fried to perfection. This sauce boasts the flavors of fresh basil, chives, dill, parsley, macadamia nuts, garlic, olive oil and coconut cream!
Step By Step Instructions
Step 1: Gather your ingredients.
Step 2: Combine ingredients for sauce in a food processor or high speed blender.
Step 3: Marinate the chicken in the sauce.
Step 4: Place chicken in air fryer and cook at 350°F, for about 20 minutes, or until done.
Step 5: Add additional sauce on top and garnish with herbs. Enjoy!
Storage
This fresh herb low histamine chicken can be stored in the refrigerator in an airtight container. Everyone handles leftovers differently. Personally, I was never super strict about it but I try to eat my leftovers within 24 hours if they are going in the fridge.
A way to stop the histamine build up in food is to freeze it. With this dish, I prefer to freeze the sauce separately from the chicken for best results! I love using Souper Cubes for freezing sauces and pesto. They are also super convenient for freezing herbs, soups, chilis and more. Super convenient for those of us with histamine issues! They are also non-toxic, which is another important part. If you have chronic illness, it’s important to pay attention to your toxin bucket as it can contribute to your overall health issues. I have a whole series of non-toxic/cleaner swaps on my Substack!
Variations
Meat: I used chicken thighs in this recipe, but you can also use chicken breasts. You could also use this sauce to top steak or ground turkey meatballs!
Herbs: I used dill, parsley, basil and chives in this recipe, but feel free to use any fresh herbs you have on hand!
How To Serve
Here are some delicious and low histamine-friendly ways to serve your low histamine chicken for a lunch, dinner or a gathering:
Serve the chicken over a fresh salad!
Put the chicken in a lettuce wrap.
Serve with a side of rice or quinoa.
Add a side of roasted or steamed potatoes.
Enjoy it in a grain bowl with fresh or sautéed low histamine vegetables.
Recipe FAQ
What chicken is low in histamine?
Chicken is lowest in histamine when it is super fresh!
Which meat has the lowest histamine?
Fresh meat or flash frozen meat is lowest in histamine.
What other herbs are low in histamine?
Some other herbs that are low histamine include: cilantro, oregano, thyme and mint!
What can I serve with this chicken?
This fresh herb low histamine chicken is delicious served over a salad, bed of rice or with potatoes!
Which nuts are low histamine?
Macadamia nuts are one of the most well-tolerated nuts on the low histamine diet, which is why I used them in this recipe. Tiger nuts and chestnuts are also low histamine-friendly.
Related Recipes
Be sure to try these lower histamine recipes next:
If you make this fresh herb low histamine chicken and love it, I would really appreciate a 5 star review! I also love seeing your creations so please tag me on Instagram or TikTok.
Fresh Herb Low Histamine Chicken
Equipment
- 1 bowl
- 1 blender or food processor
- 1 cutting board
- 1 knife
- 1 air fryer
Ingredients
- 1 lb chicken thighs
- 1 cup fresh basil
- 1/2 cup fresh parsley
- 1/4 cup fresh dill
- 1/4 cup fresh chives
- 2/3 cup macadamia nuts (soaked)
- 2 cloves garlic
- 1/2 cup olive oil
- 1/3 cup coconut cream
- 1/4 cup water
- 1 tsp sea salt
Instructions
- Gather your ingredients.
- Combine ingredients for sauce in a food processor or high speed blender.
- Marinate the chicken in the sauce.
- Place chicken in air fryer and cook at 350°F, for about 20 minutes, or until done.
- Add additional sauce on top and garnish with herbs. Enjoy!
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