Low Histamine Chicken Pasta

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This gut-friendly pasta pairs tender, freshly cooked chicken with a smooth, creamy sauce. Instead of lemon and aged cheese, it uses mild sweetness from apple juice and soft ricotta for creaminess. Quick to prepare and fresh-cooked, it’s perfect for a weeknight meal without the histamine worry.

Ingredients Needed:

• 200g dried pasta or 300g fresh pasta – cook fresh, avoid storing long.
• 1 tbsp olive oil – fresh, cold-pressed.
• 1 chicken breast – fresh, flattened evenly.
• 1 tbsp flour – for coating chicken.
• 1 tbsp butter – unsalted, fresh.
• 2 tbsp fresh chives – chopped.
• 1 tbsp fresh rosemary – chopped.
• ¾ cup fresh cream – pasteurized, not UHT (or coconut cream).
• 2 tbsp ricotta cheese – fresh, creamy.
• 2 tbsp apple juice – for brightness.
• Salt – to taste.

How To Make Low Histamine Chicken Pasta:

Cook Pasta: Boil pasta, undercooking by 1 minute. Reserve 1 cup pasta water. Drain.

Prepare Chicken: Flatten chicken to even thickness. Season lightly with salt. Dust with flour.

Cook Chicken: Heat olive oil in pan over medium-high heat. Cook chicken 2–3 min per side until done. Wrap in foil and set aside.

Make Sauce: In same pan, melt butter. Add chives and rosemary, cook 1 min. Stir in cream, bring to gentle simmer.

Add Cheese & Brightness: Stir in ricotta until smooth. Add apple juice for a fresh note.

Combine Pasta: Add pasta and ¼ cup reserved water. Simmer gently 2 min until sauce coats pasta.

Serve: Slice chicken, place over pasta, garnish with extra rosemary if desired. Serve immediately.

Recipe Tips:

• Use very fresh chicken to minimize histamine.
• Keep sauce on gentle heat — avoid boiling cream.
• Cool leftovers quickly and refrigerate within 30 minutes.
• Coconut cream works for dairy-free option.

How to Store & Reheat:

• Room Temperature: Eat within 30 minutes.
• Fridge: Store up to 24 hours in airtight container.
• Freezer: Not recommended — cream-based sauces can separate. Reheat gently on stove with splash of water or broth.

Nutrition Facts (per serving):

• Calories: ~410
• Sodium: ~240 mg
• Protein: ~30 g
• Fat: ~18 g
• Carbs: ~32 g
• Fibre: ~2 g
• Sugar: ~4 g

FAQs:

1. Can I use coconut cream instead of dairy cream?
Yes, it’s a good dairy-free, histamine-safe alternative.

2. What can I use instead of ricotta?
Fresh cream cheese or mascarpone work well if tolerated.

3. Can I make this ahead?
Best eaten fresh; store leftovers promptly and reheat once only.

4. Can I add vegetables?
Yes, add quick-cooking low histamine veggies like zucchini or spinach near the end.

5. Is rosemary safe for histamine intolerance?
Yes, fresh rosemary is generally well tolerated.

Try More Recipes:

• Low Histamine Creamy Pasta Sauce
• Low Histamine Basil Pasta
• Low Histamine Macaroni And Cheese