low histamine chicken salad recipe histamine intolerance

Low Histamine Chicken Salad Buddha Bowl 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 contain small portions of a variety of nutritious foods. They're fresh, healthy and they taste so great. Although Buddha bowls are now in many restaurants and health food stores, 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!

Histamine Intolerance Chicken Salad Buddha Bowl Recipe: 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, resulting in histamine intolerance symptoms.

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 roasted 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 which can often be added to Buddha bowls.

Not only is soy one the restricted histamine intolerance 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.

Finally, add a dash of green in the form of freshly chopped cilantro leaves and you’re all set.

Here’s your low histamine 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 on how to identify your food sensitivities!


Get the Food Guide


Low-Histamine Chicken Salad Buddha Bowl Recipe

Serves: 1
Calories: 517
Carbohydrate: 49g
Protein: 20g
Fat: 24g


  • 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


  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!


Get the Cookbook!




  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.


Author Photo

Anita Tee

My name is Anita Tee. I'm a nutritional scientist who specializes in histamine intolerance. I hold a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology and Psychology.For the past ten years, I have used my experience in nutritional and medical health sciences to create a scientifically backed, natural approach to healthcare that relies 100% on evidence-based research.As I previously suffered from - and overcame - histamine intolerance, my focus is to increase recognition and expand the available resources and protocols available for resolving this particular disorder. To date, I have helped over 4,000 individuals fully resolve or better manage their histamine intolerance symptoms.

Back to blog

Our Top Sellers