Low-Histamine Chicken Salad Buddha Bowl Recipe

Low Histamine Chicken Salad Recipe

Enjoy those great-looking Buddha bowls without the high histamine ingredients

Low Histamine Chicken Salad Recipe

Buddha bowls are in - so, if you're looking for a low histamine twist on this trending recipe, read it and eat it!


Buddha bowls are fresh, available at most healthy food outlets and, let’s face it, they just taste so  great. But when you’re dealing with a histamine intolerance, it’s like every ingredient that’s typically added to these amazing bowls, will cause your already high histamine levels to skyrocket. 

Don’t worry! You don’t have to stick to eating boring old lettuce and chicken breast; I bet you’re going to love this low histamine take on a typical buddha bowl, because is not only packed full of great, healthy ingredients, but you’re going to love how it tastes, too.

Bonus: it’s super easy to prep and make at home!

Low Histamine Chicken Salad Buddha Bowl: Nutrition Facts

You already know that avocado, soy sauce, pickled cabbage (and pickled anything, really), along with certain nuts, seeds and lemon dressings are either histamine-containing or histamine-releasing. That’s why I’ve substituted them with other ingredients that match similar textures and flavours, so you won’t even miss them!

Chicken and egg are healthy protein sources, complete with a full complement of the amino acids your body needs to build protein, hormones, enzymes and a host of other body functions.

But - keep in mind, these ingredients must be fresh! Why? Because, proteins are especially high in biogenic amines (one of which is histamine) when the tissue begins to break down, so leaving them out at room temperature could increase their histamine content. 

Egg is often questioned on a low-histamine food plan. When the white is raw, it is a high histamine food, but is usually well-tolerated and low in histamine when the white is thoroughly cooked. If you don’t tolerate eggs in general, feel free to leave it out of the recipe and add a little more chicken. 

Roasted vegetables are so versatile! No longer are they a warm side to a winter’s dinner. Hot or cold, you can add them to your salad for a deliciously different flavour. Now - before you turn your nose up at Brussels sprouts, give the roasted variety a try. They’ll be crisp and salty after being in the oven and, paired with the sweetness of the roast butternut squash, you can’t go wrong. 

Fresh ingredients like snow peas and carrots add that extra little bit of texture to the bowl, and low histamine salad dressing, can be a safe and tasty replacement for soy sauce. Not only is soy one the restricted food list, it is also commonly gluten-containing, which for those of you with sensitive digestive system or food intolerances, it’s most definitely something you want to stay away from. 

A dash of green in the form of freshly chopped cilantro leaves and you’re all set. 

Here’s your beautiful chicken salad bowl that could stand up to any traditional Buddha bowl in flavour and health; all without any of those ingredients that could send your histamine levels soaring. Eating good, healthy food is entirely possible when you need to cut back on high histamine foods… this salad bowl is just one of the ways we can prove it!

If you're still unsure of exactly what you should be eating and how your diet can help to reduce your symptoms, check out my low histamine food list, and my free guide which teaches how to identify all of food triggers!


Low-Histamine Chicken Salad Buddha Bowl Recipe

Serves: 1

Calories: 517

Carbohydrate: 49g

Protein: 20g

Fat: 24g

Ingredients:

  • 1 small chicken breast, diced
  • 1 hard boiled egg, halved
  • ½ cup roasted Brussels sprouts, halved
  • ½ roasted butternut squash, cubed
  • ½ cup fresh snow peas, chopped
  • ½ cup carrots, grated
  • 1 tbsp olive oil or low histamine salad dressing (I suggest my Herby Low Histamine Salad Dressing)
  • 2 tablespoons fresh cilantro, chopped

Method:

  1. Preheat the oven to 450 F.
  2. Cook the chicken in a saucepan on the stovetop over medium heat until the chicken is browned and the juices run clear. Set aside in the refrigerator to cool. 
  3. Boil the egg in water for 10 minutes until completely hard. Set aside in the refrigerator to cool.
  4. Roast the Brussels sprouts and butternut squash in the oven, drizzled with a little olive oil and a pinch of salt for 30-45 minutes until browning and turning soft. Set aside in the refrigerator to cool. 
  5. Once the chicken, egg and roast vegetables are cool, assemble your salad bowl. Arrange in sections in a bowl the chicken, Brussels sprouts, butternut squash, chopped snow peas, and grated carrots.
  6. Nestle the two egg halves into the ingredients in the bowl. 
  7. Drizzle the olive oil or low histamine salad dressing across the top of the bowl. 
  8. Sprinkle the cilantro over the top.
  9. Serve immediately and enjoy! 

Want more low histamine recipes like this? Check out my Low Histamine Cookbook with 110 low histamine recipes!

Life's too short to let symptoms control you.

Your histamine intolerance expert,

Anita


References

1. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.

2. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.

3. Stockinger, B., Meglio, P., Gialitakis, M. and Duarte, J. (2014). The Aryl Hydrocarbon Receptor: Multitasking in the Immune System. Annual Review of Immunology, 32(1), pp.403-432.

4. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.

5. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.

6. Perreard M, Iconomidis N, Bernard C, Chayvialle J, Gerolami A. Effect of a low-fat diet on the fasting volume and postprandial emptying of the gallbladder. Gastroenterol Clin Biol. 1993;17(6-7):435-40.


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Anita Tee, Msc

Anita Tee is a nutritional scientist specializing in histamine intolerance and gut health. Anita carries a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology, specializing in Genetic & Molecular Biology.

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