My New Go-To Chicken Salad (Low Histamine, Road Trip Approved)

This is a newer recipe for me — I started experimenting with it because of how strict my diet has had to be with MCAS. If you know, you know: every new ingredient feels like a gamble, and I'm always a little scared for a reaction.

I'm so relieved to say this one was a success!  No reaction, and it's pretty low histamine across the board.

It's also become our road trip meal. We're packing it in the cooler for the next three days while we're on the road, because it travels well, doesn't need reheating, and I know exactly what's in it — which is everything when you're traveling.

Here's exactly how I make it.

Why the Chicken Matters (More Than You Think)

This is the part people skip, and it's the part that matters most.

Conventional chicken is almost always factory farmed, raised on a corn and soy feed, and that shows up in the fat composition of the meat itself. If you're someone who reacts to soy, or you're just trying to eat lower-inflammation foods, the chicken itself matters. (same goes for eggs)

A few ways to source good chicken:

• Find a local farm. This is always my first choice. I get mine from a local Oklahoma farm, and there is nothing like knowing exactly where your food came from. Look for "pasture-raised," "corn and soy free," and ask how often the birds are rotated to fresh ground.
• Order online. If you don't have a farm nearby, Pasturebird ships pasture-raised, chicken straight to your door — they're solid if you want consistency without the legwork of tracking down a local source.
• In-store option. Look for the brand Pasturebird on the shelf — I've seen it carried at Sprouts. It's the easiest way to grab quality chicken without a special trip.

Do what works for you. The point isn't perfection, it's making the best choice available to you.

What You'll Need

+ 2-4 pasture-raised, corn and soy free chicken breasts, cooked and shredded or diced

+ Pickled red onion (raw works too, but pickled is non-negotiable for me — that little bit of tang makes the whole thing)

+ Organic capers

+ Organic celery, diced

+ Organic dill, chopped

+ Avocado oil mayo (to taste & consistency)

+ Dijon mustard (to taste)

+ Salt and pepper (to taste)

Optional add-ins:

+ Goat cheese, crumbled in

+ Rice crackers, for serving on top

+ Sprinkle toasted sunflower seeds & sesame seeds 

How to Make It

1. Boil your chicken. This is the easiest method, hands down — and if your chicken is frozen, you don't even need to thaw it first. Add the chicken breasts to a pot and cover with water. Add salt, pepper, a bay leaf, and onion and garlic if you want them (totally optional — it's still good with nothing but salt and pepper). Bring it to a boil, then cover, reduce to a slow, low boil, and let it cook for 20 minutes.
2. Let it rest. Take the chicken out of the water and let it rest for 10 minutes before cutting into it.
3. Break it down. Cut the chicken into cubes. From here you've got options: I like to run mine through the food processor until it's broken down into small crumbles — it makes for a really nice, even texture. You can also dice it small or shred it by hand, whatever you prefer.
4. Build your base. In a large bowl, combine the chicken with diced celery, chopped dill, capers, and pickled red onion.
5. Add the creamy stuff. Stir in avocado oil mayo and a spoonful of Dijon mustard. Start light on both — you can always add more.
6. Season. Salt and pepper to taste. Taste it again. Adjust again. This is the step nobody skips and everybody under-does.
7. Optional finishing touch. Fold in some crumbled goat cheese if you want extra richness and tang.
8. Serve. Eat it straight, scoop it onto greens, or pile it on top of rice crackers for some crunch.

A Few Notes

This keeps well in the fridge for a few days, which makes it one of my favorite things to batch on a Sunday for easy lunches all week. It's high protein, blood-sugar friendly, and doesn't have a single ingredient in it that I have to think twice about.

Make it your own — swap the dill for tarragon, leave out the capers if they're not your thing, double the onion if you're an onion person. The formula works no matter how you tweak it.

xo,

Jamie