Evelyn Reed This low histamine turkey and rice casserole features fluffy rice, tender diced turkey, and a creamy homemade sauce instead of canned soup. It’s mild, nourishing, and free from common histamine triggers like green chiles, stuffing cubes, and aged cheese. Perfect for a weeknight family dinner.
Ingredients Needed:
- 2 cups diced cooked turkey: fresh or frozen right after cooking
- 1¼ cups uncooked instant white rice: mild and easy to digest
- 2 tbsp butter or olive oil: for sautéing
- 2 cups milk or tolerated dairy-free milk (e.g. rice milk): creamy base
- 1 tbsp rice flour or all-purpose flour: thickens the sauce
- ¼ tsp sea salt: to taste
- ½ tsp dried thyme or oregano: gentle seasoning
- 2 tbsp finely chopped chives (optional): replaces onion
- ½ cup mild fresh cheese (optional): like ricotta or fresh mozzarella
(Optional veggie add-in: ½ cup finely diced zucchini or carrots.)
How To Make Low Histamine Turkey And Rice Casserole:
Make the Cream Sauce:
In a saucepan, melt butter over medium heat. Stir in flour and cook for 30 seconds. Gradually whisk in milk until smooth and thickened. Season with salt and thyme.
Cook the Rice:
Cook instant rice according to package directions using water or tolerated broth. Fluff with a fork.
Combine:
In a large bowl, mix cooked rice, diced turkey, chives (optional), and the homemade cream sauce. Stir gently.
Bake:
Transfer mixture to a oven-safe dish and bake at 350°F for 15 minutes.
Optional Cheese Topping:
Sprinkle with mild fresh cheese if tolerated. Cover and let stand for 5 minutes before serving.
Recipe Tips:
- Always use fresh turkey—do not use leftovers that have been sitting in the fridge.
- Make a homemade sauce to avoid canned soups and additives.
- Skip green chiles, stuffing cubes, and aged cheese—these are high histamine.
- Add mild veggies like zucchini or carrots for more nutrition.
- Freeze leftovers immediately after cooking to keep histamine low.
How to Store & Reheat:
- Room Temperature: Avoid—store immediately after cooking.
- Fridge: Store up to 24 hours.
- Freezer: Freeze portions immediately for up to 2 months. Reheat gently in the oven or microwave.
Nutrition Facts (Approx. per serving):
- Calories: 330
- Sodium: 150 mg
- Protein: 26 g
- Fat: 12 g
- Carbs: 28 g
- Fibre: 1 g
- Sugar: 2 g
FAQs:
Why no cream of mushroom soup?
Canned soups have high histamine ingredients like additives and flavor enhancers. Make your own sauce instead.
Can I use leftover turkey?
Only if it was immediately frozen after cooking. Otherwise, histamine levels rise quickly in poultry.
What cheese is safest on a low histamine diet?
Aged cheeses are high histamine. If tolerated, try mild fresh cheese like ricotta or mozzarella—or skip entirely.
Can I add spices?
Stick to mild herbs like thyme, oregano, or chives instead of black pepper or chili-based seasonings.
Try More Recipes:
- Low Histamine Baked Rice Casserole
- Low Histamine Sheet Pan Turkey And Potatoes
- Low Histamine Coleslaw
Low Histamine Turkey And Rice Casserole
Course: DinnerCuisine: AmericanDifficulty: Easy8
servings10
minutes15
minutes330
kcalA creamy, gut-friendly turkey and rice casserole made with a homemade sauce instead of canned soup. Free of green chiles, aged cheese, and stuffing cubes.
Ingredients
2 cups diced cooked turkey (fresh or frozen immediately)
1¼ cups uncooked instant rice
2 cups milk or tolerated dairy-free milk
2 tbsp butter or olive oil
1 tbsp rice flour or flour
¼ tsp sea salt
½ tsp dried thyme or oregano
2 tbsp chopped chives (optional)
½ cup mild fresh cheese (optional)
Directions
- Melt butter in a saucepan. Stir in flour. Gradually whisk in milk until thick. Season with salt and thyme.
- Cook instant rice according to package.
- Mix rice, turkey, chives, and cream sauce in a large bowl.
- Transfer to dish. Bake at 350°F for 15 minutes.
- Optional: sprinkle with mild cheese. Let stand 5 minutes.
