Traditional gravy recipes often use store-bought chicken broth, which can be a high histamine trigger if it’s aged or packaged. This low histamine version uses fresh, same-day homemade chicken broth for a mild, gut-friendly flavor. The result is a warm, silky gravy that’s perfect for those following an anti-inflammatory and trigger-free diet.

Ingredients Needed

3 tbsp butter: unsalted, from fresh source.
5 tbsp flour: white or rice flour for thickening.
2 cups chicken broth: freshly made the same day from cooked chicken, cooled quickly.
1 tsp salt: optional, adjust to taste.
½ tsp ground white pepper: or omit for extra sensitivity.

How To Make Low Histamine Chicken Gravy

Melt Butter: In a saucepan over medium heat, melt butter until fully liquefied.

Add Flour: Stir in flour to make a smooth paste (roux).

Add Broth: Slowly pour in fresh chicken broth while whisking constantly to prevent lumps.

Season & Simmer: Add salt and white pepper (or omit if very sensitive). Simmer for 3–4 minutes until the gravy thickens.

Serve: Use immediately over chicken, rice, or vegetables.

Recipe Tips

Always make chicken broth fresh the same day to keep histamine low.
Cool broth quickly in an ice bath before making gravy.
Use rice flour if you want a gluten-free option.
Avoid black pepper if it triggers symptoms — try fresh parsley for flavor instead.

How to Store & Reheat

Room Temperature: Serve right after cooking.
Fridge: Store in a sealed glass container for up to 12 hours.
Freezer: Not recommended for histamine-sensitive diets, as reheating can increase histamine levels.

Nutrition Facts (per serving, approx.)

Calories: 78
Sodium: 190 mg (varies with broth & salt)
Protein: 1 g
Fat: 6 g
Carbs: 5 g
Fibre: 0 g
Sugar: 0 g

FAQs

What kind of chicken broth is best for low histamine gravy?
Always use freshly made broth from same-day cooked chicken, cooled quickly, and used right away.

Can I make this dairy-free?
Yes — replace butter with olive oil or coconut oil for a dairy-free option.

Can I thicken gravy without flour?
Yes — arrowroot starch or cornstarch can work well for low histamine diets.

Why can’t I use store-bought chicken broth?
Most packaged broths are aged or processed, which increases histamine levels.

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