Name: Low Histamine Chicken Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 tbsp olive oil; 4 carrots, peeled and sliced; 3 parsnips, peeled and sliced; 3 celery ribs, sliced; ½ onion, diced (optional); 1 leek, sliced and rinsed; 2 garlic cloves, minced (optional); 2 boneless skinless chicken breasts; 2 sprigs thyme; 2 sprigs tarragon; 1 bay leaf (optional); 5 cups low-sodium or homemade chicken broth; ¼ cup fresh parsley

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This chicken soup is designed for low histamine needs, meaning it avoids slow simmering and aged ingredients that can trigger reactions. It uses fresh chicken breasts, mild vegetables like carrots and parsnips, and fresh herbs for flavor. The result is a warm, nourishing soup that’s quick to prepare and naturally gentle on digestion.

Ingredients Needed

2 tablespoons olive oil: gentle flavor, anti-inflammatory.
4 medium carrots: peeled and sliced for sweetness.
3 parsnips: peeled and sliced for mild earthy flavor.
3 celery ribs: sliced for freshness.
½ medium onion: diced, optional if tolerated.
1 leek: rinsed and sliced for mild flavor.
2 garlic cloves (optional): minced, omit if sensitive.
2 boneless skinless chicken breasts: fresh, never pre-cooked.
2 sprigs fresh thyme: mild herbal note.
2 sprigs fresh tarragon: light anise flavor.
1 bay leaf (optional): remove before serving.
5 cups low sodium chicken broth or homemade broth: freshly made to keep histamine low.
¼ cup fresh parsley: roughly chopped for finishing.

How To Make Low Histamine Chicken Soup

Cook Vegetables Briefly:
Heat olive oil in a large pot over medium heat. Add carrots, parsnips, celery, leek, and onion. Sauté 4–5 minutes, stirring often, until softened. If using garlic, add for 1 minute.

Poach Chicken:
Add chicken breasts, thyme, tarragon, bay leaf, and broth. Bring just to a boil, then immediately reduce heat and cover. Simmer gently for 12–15 minutes until chicken is cooked through.

Shred and Return Chicken:
Remove chicken, shred with two forks, and return to the pot. Simmer 1–2 minutes only.

Finish and Serve:
Remove bay leaf and herb sprigs. Stir in fresh parsley and serve immediately to minimize histamine buildup.

Recipe Tips

Always use fresh chicken; avoid leftovers or pre-cooked poultry.
Do not simmer for long periods—long cooking raises histamine levels.
Add fresh herbs at the end for best flavor and gentleness.
Use freshly made broth or low-sodium store-bought broth without additives.
Freeze leftovers immediately to prevent histamine buildup.

How to Store & Reheat

Room Temperature: Serve immediately; do not leave out for more than 1 hour.
Fridge: Store in an airtight container up to 24 hours (short storage helps keep histamine low).
Freezer: Freeze in portions immediately after cooking; thaw in fridge and reheat gently.

Nutrition Facts (Approx. per serving)

Calories: 230
Sodium: ~150 mg
Protein: 22 g
Fat: 9 g
Carbs: 18 g
Fiber: 3 g
Sugar: 6 g

FAQs

What makes this chicken soup low histamine?
It uses fresh ingredients, avoids slow cooking, and skips aged or fermented foods like vinegar, pepper, or long-stored broth.

Can I freeze low histamine chicken soup?
Yes. Freeze immediately after cooling slightly. This prevents histamine buildup during storage.

What vegetables are best for low histamine soups?
Carrots, parsnips, celery, and leek are generally well-tolerated and gentle on digestion.

Can I use leftover chicken?
No. Leftover or pre-cooked chicken has higher histamine levels; use freshly cooked chicken only.

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