Low Histamine Baked Rice Casserole

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This low histamine baked rice casserole combines tender chunks of fresh chicken with soft, fluffy rice and a mild, creamy sauce made from scratch. No canned soups, no black pepper, and no hidden additives—just simple, fresh ingredients that are soothing for sensitive tummies. It’s the perfect low histamine comfort food for a cozy dinner.

Ingredients Needed:

• 3 chicken breasts (fresh): cut into cubes
• 2 cups water or low histamine chicken broth: homemade, no onion or yeast extract
• 2 cups instant white rice: soft and easy to digest
• 2 tbsp olive oil or butter: for cream sauce base
• 2 tbsp flour (or rice flour): thickens the sauce
• 1 cup milk or tolerated dairy-free milk (e.g. rice milk): for creaminess
• ½ tsp sea salt: optional, to taste
• ½ tsp dried thyme or marjoram: mild seasoning
• ½ cup butter (optional): sliced into pats for topping

(Optional add-ins: 1 cup finely chopped zucchini or carrots for extra veggies.)

How To Make Low Histamine Baked Rice Casserole:

Preheat Oven:
Preheat your oven to 400°F (200°C). Grease a 9×13-inch casserole dish.

Make the Homemade Sauce:
In a saucepan over medium heat, melt 2 tbsp butter or olive oil. Whisk in 2 tbsp flour until smooth. Slowly pour in 1 cup milk and 1 cup water (or broth), whisking constantly until thickened. Season gently with sea salt and thyme.

Assemble the Casserole:
In the greased dish, combine cubed chicken, uncooked rice, remaining water, and homemade cream sauce. Stir gently to combine.

Top and Bake:
Arrange butter pats evenly over the top if desired. Bake uncovered for 60–70 minutes until rice is tender and chicken is cooked through.

Rest Before Serving:
Cool for 10 minutes to set before serving.

Recipe Tips:

• Use fresh chicken only—never leftovers.
• Make your own sauce—skip canned soups for low histamine.
• Add mild veggies like zucchini or carrots for extra nutrition.
• Omit black pepper—use herbs like thyme or marjoram instead.
• Cool quickly and store immediately to avoid histamine build-up.

How to Store & Reheat:

• Room Temperature: Don’t leave out—store quickly.
• Fridge: Up to 24 hours in an airtight container.
• Freezer: Freeze in portions immediately after cooling, up to 2 months. Reheat in oven covered with foil.

Nutrition Facts (Approx. per serving):

• Calories: 410
• Sodium: 200 mg
• Protein: 30 g
• Fat: 14 g
• Carbs: 35 g
• Fibre: 1 g
• Sugar: 2 g

FAQs:

Can I use canned cream soups on a low histamine diet?
No. Canned soups usually contain additives and high-histamine ingredients. Make your own sauce instead.

Is chicken safe on a low histamine diet?
Yes—only if it’s fresh or frozen right after cooking. Avoid leftovers and deli meats.

What can I season this casserole with instead of black pepper?
Mild herbs like thyme, oregano, or marjoram are histamine-friendly alternatives.

Can I make this dairy-free?
Yes. Use rice milk and olive oil instead of milk and butter.

Try More Recipes:

• Low Histamine Sheet Pan Turkey And Potatoes
• Low Histamine Coleslaw
• Low Histamine Sheet Pan Chicken And Veggies