Evelyn Reed Pan-seared chicken tenders cook in minutes and stay moist with butter and olive oil. Instead of paprika and mixed Italian seasoning, this low histamine version uses fresh basil and oregano for mild, fragrant flavor. It’s a versatile protein that pairs well with rice, quinoa, or steamed low histamine vegetables.
Ingredients Needed
- 1 pound chicken tenderloins (mini fillets) – fresh, not pre-frozen
- 1 tablespoon olive oil – mild cooking oil
- 2 tablespoons unsalted butter (divided) – fresh, not aged
- ½ teaspoon dried oregano – gentle herb flavor
- ½ teaspoon dried basil – optional, adds freshness
- ¼ teaspoon white pepper – mild spice alternative
- ¼ teaspoon sea salt (optional) – adjust to taste
- 2 cloves garlic, minced (optional) – skip if sensitive
- 2 tablespoons water – for deglazing
- 1 tablespoon chopped fresh parsley – garnish
How To Make Low Histamine Chicken Tenders
Cook the Chicken:
Heat olive oil and 1 tablespoon butter in a skillet over medium heat. Add chicken tenders. Season with oregano, basil, white pepper, and salt. Cook 3 minutes per side until golden and cooked through (165°F internal temperature).
Add Garlic and Deglaze:
Push chicken to the side of the pan. Melt remaining butter, add garlic (if using), and cook 30 seconds until fragrant. Pour in water and scrape up browned bits for flavor.
Serve and Garnish:
Sprinkle with fresh parsley. Serve warm with rice, quinoa, or low histamine veggies.
Recipe Tips
- Avoid paprika and mixed Italian seasoning (often contain red pepper).
- Use fresh chicken; avoid pre-cooked or leftovers.
- Deglaze with water or homemade low histamine broth for extra flavor.
- Eat immediately after cooking for lowest histamine levels.
How to Store & Reheat
- Room Temperature: Serve right away; discard after 1 hour.
- Fridge: Store in airtight container up to 24 hours. Reheat gently in skillet.
- Freezer: Not recommended; freezing increases histamine levels.
Nutrition Facts (Approx. per serving)
- Calories: 230
- Sodium: 150 mg
- Protein: 26 g
- Fat: 12 g
- Carbs: 1 g
- Fibre: 0 g
- Sugar: 0 g
FAQs
Why is this chicken tender recipe low histamine?
It avoids paprika and pre-mixed Italian spices, using fresh herbs and simple seasoning instead.
Can I bake these tenders instead of pan-frying?
Yes — bake at 400°F for 12–15 minutes, flipping halfway, until cooked through.
Can I meal prep this recipe?
For lowest histamine, eat fresh. If storing, refrigerate and eat within 24 hours.
Try More Recipes:
Low Histamine Chicken Tenders
Course: DinnerCuisine: AmericanDifficulty: Easy3
servings10
minutes15
minutes230
kcalQuick and juicy chicken tenders with fresh herbs and no high histamine spices.
Ingredients
1 lb chicken tenderloins
1 tbsp olive oil
2 tbsp butter (divided)
½ tsp dried oregano
½ tsp dried basil
¼ tsp white pepper
¼ tsp sea salt (optional)
2 cloves garlic, minced (optional)
2 tbsp water
1 tbsp fresh parsley, chopped
Directions
- Heat olive oil and 1 tbsp butter in skillet over medium heat. Add chicken; season with oregano, basil, white pepper, and salt. Cook 3 minutes per side until 165°F internal temp.
- Push chicken aside, melt remaining butter, add garlic (if using) and cook 30 seconds. Deglaze pan with 2 tbsp water, scraping browned bits.
- Garnish with parsley and serve immediately.
