Low Histamine Pulled Chicken Spaghetti Squash Recipe

I've dealt with many clients who are just at their wits end with histamine intolerance.

 

They’re frustrated with their bland food and the symptoms they experience when they deviate from the handful of foods they’ve found work for them. 

When we’re done, many of them are so grateful for the tips about how to approach a low histamine diet, and it’s recipes like this pulled chicken spaghetti squash that can really change how you view the restriction and instead, feel satisfied when eating.

 

I'm not going to sugar coat it - restriction simply sucks. So, I instead like to focus on what we can add into the diet - what beautiful ingredients can I choose from to create all types of new recipes - so that we aren't busy missing foods that we know cause symptoms. If you haven't already, grab your free low histamine diet guide which will show you how to eat better - for your body and your taste buds!

 

 

Not only is it great to once again eat foods that taste good (while taking into account your low histamine diet), but it has such a profound effect on food fear, anxiety and stress. As you may know, there is a link between stress and histamine symptoms, so whatever I can do to help you to lower that stress, I’ll do it!

 

Additionally, there is an array of benefits to eating a wider food variety, as you are less likely to suffer nutrient deficiencies and are supporting a diverse nutrient intake which therefore contributes to a healthier microbial balance (1).

Let’s talk about the health benefits of the main ingredient in this dish: spaghetti squash:

Spaghetti Squash and a Low Histamine Diet

Spaghetti squash is not only a lower carbohydrate option when compared to using a base of spaghetti or starchy carbohydrates, but it contains a whole whack of nutrients to support overall health. 

The main nutrients we want to mention are vitamin C, manganese and vitamin B6 (2).

 

Vitamin C is a natural antihistamine and is a great antioxidant. Both manganese and vitamin B6 can help to support your body’s detoxification pathways. Vitamin B6 is a unique vitamin in that it is also one of the specific B vitamins that is usually in lower amounts when we see food intolerances.

 

Your body needs adequate amounts of vitamin B6 to ensure the correct enzymes are made in the body to break down the foods you eat - so, as you can imagine, low vitamin B6 levels could be an important factor in your symptomatic development!

Because spaghetti squash is closely related to the zucchini, squash and pumpkin family, it’s safe to include in your low histamine food plan. It’s a fairly versatile vegetable, being able to be made into ‘boats’, like we do here, using the flesh instead of spaghetti, cubing it up to make into a roasted side, or even using it in a variety of soup recipes.

In this low histamine recipe, along with the spaghetti squash, you’re getting a healthy serving of sulfur-containing broccoli, more vitamin C as well as vitamin E and beta carotene in the sweet peppers, the addition of a little bit of garlic and white onion, lean chicken as your source of protein, a little richness from the ricotta cheese that will also add a source of fat, and a touch of apple cider vinegar to balance out the sweet with some sour.

 

**Keep in mind, these last 2 ingredients (ricotta and apple cider vinegar) are not to be used during the early stages of your low histamine diet. Although ricotta cheese does not typically cause histamine reactions, and apple cider vinegar is the only vinegar that is often tolerated by histamine intolerant individuals - these are ingredients intended for those who have already reduced their histamine levels in their diet, do not have a lactose intolerance (ricotta) and have individually tested these ingredients separately and in small amounts to ensure tolerance. You can also use substitutions and swap the ricotta for coconut cream, for example!

 

If you're still in the very early stages and aren't sure of your sensitivity, not to worry! Check out the loads of other free low histamine recipes on my website!

 

And, for those of you that are ready to dive into this low histamine pulle chicken spaghetti squash recipe, let's get to it!

Low Histamine Pulled Chicken Spaghetti Recipe:

Ingredients:

2 boneless, skinless chicken breasts

2 small spaghetti squash 

1 sweet bell pepper, deseeded and chopped 

1 cup of broccoli, chopped 

¾ cup ricotta cheese (sub with coconut cream if dairy-free) 

1 teaspoon blackstrap molasses

1 tablespoon apple cider vinegar (if tolerated)

1 clove of garlic, freshly minced 

½ small white onion, chopped 

Salt to taste

1-2 tablespoons of olive oil 

Optional toppings

Chopped parsley leaves

Directions

1. Start by preheating your oven to 400F (200C).
2. Slice both of your spaghetti squashes in half, lengthways and remove the seeds using a spoon. Place them facing up on a prepared baking sheet, lined with parchment paper. Drizzle a small amount of olive oil across the surface of each half.
3. Place in your heated oven and allow to cook for 10 minutes. 
4. At the 10 minute mark, lightly coat the chicken breasts in olive oil and add to the baking sheet. Along with the spaghetti squash, cook for another 20 minutes in the oven.
5. As the chicken and spaghetti squash continue to cook, prepare the other ingredients by combining them together in a mixing bowl. Add the chopped pepper, broccoli, ricotta, molasses, apple cider vinegar, salt, as well as the garlic and onion, if using. Mix thoroughly to combine. 
6. Remove the spaghetti squash and chicken from the oven, leaving the oven on for the next step. 
7. Using a fork, shred the insides of the spaghetti squash halves, removing about half of the flesh. Add this flesh to the bowl with the other vegetables and mix to combine. 
8. Using two forks, shred the chicken into pieces, then add to the vegetable and squash flesh mixture. Combine everything together and add more salt, if needed. 
9. Divide the mixture between the four halves of squash and place back into the oven. Cook for an additional 12 minutes. 
10. Remove from the oven and sprinkle with a little chopped parsley, if using.

 

And there you have it - another delicious recipe to add to the weekly routine! There are so many delicious ways to enjoy a low histamine diet so you don't have to feel restricted while you're on your healing journey - and I'm determined to show you how!

 

Put your health in nature's hands.

Anita Tee, Nutritional Scientist

References

1. Dahl, W.J., Rivero Mendoza, D. and Lambert, J.M. (2020) ‘Diet, nutrients and the microbiome’, Progress in Molecular Biology and Translational Science, pp. 237–263. doi:10.1016/bs.pmbts.2020.04.006.

 

2. Cleveland Clinic (2021) Everything to know about spaghetti squash, Cleveland Clinic. Available at: https://health.clevelandclinic.org/everything-to-know-about-spaghetti-squash (Accessed: 03 July 2024).