This Low Histamine Chili is perfect if you're craving a cozy lunch or dinner. This warm, gluten free and dairy free recipe is pure comfort food. It's a super delicious and flavor-packed recipe made with lean animal-based protein. I love that it works in my favor with regards to food triggers (MCAS patients IYKYK). This easy to prepare chili is anti inflammatory and super comforting.
Rich and delicious, it's a great alternative to regular chili! It does not contain tomatoes or other high histamine triggers. It's loaded with fiber, fresh foods and is also nightshade-free! For more recipes like these, check out my Gluten Free Fall Recipes for plenty of inspiration. If you're interested in more low histamine recipes, try this Low Histamine Dip, my Low Histamine Ketchup and this Low Histamine Pizza.
Why You'll Love This Recipe
I love that everything simmers together in one pot, which makes for easy cooking and cleanup.
This Low Histamine Chili is packed with lean protein, fiber and veggies.
It's super filling and hearty- perfect for a fall or winter dinner!
This home-cooked meal is easy to adapt with different beans, veggies or spices.
It is meal prep friendly, which is great for those of us with MCAS or histamine issues!
This low histamine soup has mild, comforting flavors that both kids and adults enjoy.
This recipe is also pretty budget-friendly!
Is Chili Low in Histamine?
Chili is not always low in histamine. Traditional chili often includes tomatoes and long-simmered meats, which can be higher in histamine.
Choosing fresh ingredients, using an Instant Pot and skipping tomatoes can make it more suitable for a low-histamine approach
Equipment Needed
I used my favorite Dutch oven and a spoon. Seriously low on the dishes, right? If you want to make it lower histamine, opt for an Instant Pot!
Ingredients Needed
Ground turkey: It's a lean protein that adds hearty flavor without excess fat.
Cannelini beans: These creamy white beans give the soup body and extra protein.
Black beans: I love their contrasting texture and earthy flavor.
Sweet potato: These add a natural sweetness and yummy texture when cooked down.
Garlic: Fresh garlic boosts the savoryness of the base.
Sweet onion: Adds a mild, caramelized flavor base.
Broth: Use a store-bought brand or homemade. Here's my homemade Low Histamine Broth if you want to give it a try!
Carrots: For sweetness and color. Use parsnips instead if you need an alternative.
Step By Step Instructions
Step 1: Gather your ingredients.
Step 2: Chop the vegetables.
Step 3: Heat oil in a large pot, then saute the onion until softened and lightly browned.
Step 4: Stir in ground turkey, cooking until no longer pink.
Step 5: Add beans, sweet potato, garlic, carrots and salt.
Step 5: Pour in broth, cover and simmer on low-medium heat for 45-60 minutes, stirring occasionally. Serve and enjoy!
Storage
Let the leftover Low Histamine Chili cool before packing it into an airtight container. Store it in the refrigerator for about 4 days.
I love to store my leftovers in these Souper Cubes Silicone Freezer Molds. Leftovers freeze well for 2-3 months!
Variations
Spicy: Stir in diced jalapeños, a pinch of chili flakes or smoked paprika, if tolerated.
Make it herby by mixing in chopped, fresh rosemary, thyme or parsley.
Toss in kale or zucchini near the end of cooking. I love this option when I need to bulk up on my greens.
Blend part of the soup for a thicker texture or swirl in coconut milk for creaminess. This is so yum!
Swap ground turkey for chicken or beef.
Stir in quinoa or brown rice for a more filling meal.
Add corn or other low histamine vegetables!
How To Serve
There are a bunch of ways I love to enjoy a bowl of my Low Histamine Chili:
- With a glass of tea on the side!
- In a cozy bowl on chilly nights.
- With a side of my Fall Salad.
- I love to serve chili with a bunch of toppings! This is perfect for a gathering.
- Low histamine chili is also a great lunch prep. Just freeze it and reheat it when you're ready to eat!
Recipe FAQ
Which beans are lowest in histamine?
Most beans are low histamine if they are freshly cooked. I like to soak them and pressure cook them.
What can I use instead of tomatoes in chili?
Try roasted red peppers, pumpkin puree or even sweet potato for a rich base without the acidity of tomatoes.
What is the AIP diet?
AIP (Autoimmune Protocol) is an elimination diet that removes inflammatory foods (like grains, legumes, dairy, nightshades, nuts and seeds) to help calm autoimmune symptoms, then reintroduces them slowly.
How to make chili AIP-friendly?
Skip beans, tomatoes and nightshades (like chili powder or peppers). Use ground turkey or chicken with sweet potatoes, carrots, zucchini and broth. Add herbs like oregano and thyme for flavor. Be sure to try my AIP chili!
Is this recipe low fodmap?
No, not as written. Beans, onion and garlic are high FODMAP. To make it FODMAP-friendly, skip beans, use garlic-infused oil instead of garlic and swap onion for the green tops of spring onions.
What if I don't tolerate beans?
You can leave them out and bulk up the recipe with extra vegetables (like zucchini or bell peppers) or swap in a grain like rice or quinoa to bulk it up a little!
Related Recipes
Be sure to try these low histamine ideas next:
Fresh Herb Low Histamine Chicken
If you make this Low Histamine Chili 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.
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Low Histamine Chili
Equipment
- 1 cutting board
- 1 knife
- 1 stock pot
- 1 mixing spoon
Ingredients
- 1 lb ground turkey
- 15 oz cannellini beans soaked and cooked
- 15 oz black beans soaked and cooked
- 1 sweet potato
- 2 cloves garlic
- 1 sweet onion
- 1 carton broth or homemade broth- 32 oz
- 4 carrots
- dash salt
Instructions
- Gather your ingredients. Chop vegetables.
- Add onion to oiled pot. Cook on low-med until lightly browned.
- Add in meat, beans, sweet potato, garlic, carrots and salt.
- Pour over broth.
- Cover and cook for 45 minutes-1 hour on low-med heat, stirring occasionally.
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