Chicken Not Soup
Chicken Not Soup is my cozy, histamine-friendly twist on classic chicken and rice soup—minus the broth and noodles. It was the first recipe I adapted after discovering my husband's histamine intolerance, and it's become a go-to comfort meal in our kitchen. Served over fluffy white rice (the real MVP of elimination diets), this dish is simple, soothing, and easy to customize based on your sensitivities. Feel free to skip the herbs or black pepper if needed, and swap olive oil for ghee or coconut oil. Bonus tip: if you do use olive oil, go for a high-quality, single-origin bottle—it really makes a difference.
Ingredients
Main Ingredients
- 3 cup carrots chopped - I use 1 bunch of carrots
- 4 cup celery sliced - I use a little less than 1 bunch
- 2 lbs chicken breast chopped - about 3 cups (fresh and immediately frozen)
- Salt to taste
- Black pepper to taste (Omit if sensitive)
- Sprinkle of dried oregano and thyme Use fresh herbs or omit if sensitive to salicylates
- Olive oil Substitute with ghee or coconut oil if salicylate sensitive
Rice (Make fresh)
- 1 1/3 cup white rice 1/3 cup dry per person
- 2 2/3 cups water 2/3 cup per person
- 1 tsp salt optional
Herb Finish
- 3 cups fresh parsley chopped (Reduce or omit if salicylate sensitive; substitute with chives and or more with green onion) - I use 1 bunch
- 1 cup green onion tops green parts only - 1 use 1 bunch
Instructions
Instructions
- Preheat oven to 400°F (200°C).
Cook the Rice
- Rinse rice thoroughly.
- Add rice, water and salt to small pot with lid. Bring 2 cups water for every 1 cup white rice to a boil (2:1 water-to-rice ratio).
- Cover and simmer for 15–20 minutes.
- Remove from heat and let rest for 5 minutes before fluffing with a fork.
Bake the Chicken & Vegetables
- Chop carrots, celery, green onions and parsley on a cutting board.
- On a separate cutting board, chop chicken (I do this the day I buy the chicken and freeze it to avoid histamine growth).
- On a parchment-lined baking sheet, spread out the chopped chicken, carrots, and celery.
- Drizzle with olive oil (or your preferred substitute), and season with salt, pepper, oregano, and thyme.
- Bake for 20 minutes.
Finish with Fresh Herbs
- Remove tray from oven and add chopped parsley and green onion tops.
- Return to the warm oven (turned off) and let herbs wilt slightly until ready to serve.
- Skip this step if you prefer fresh herbs.
Serve
- Spoon fluffed rice into bowls and top with the herbed chicken and vegetables. Enjoy!
Notes
Chicken Not Soup – Nutrition Estimates (Per Serving)
- Calories: ~430–460 kcal
- Protein: ~40–43 g
-
Carbohydrates: ~32–35 g
- Fiber: ~3–4 g
- Sugars: ~3–5 g
-
Fat: ~13–15 g
- Saturated Fat: ~2 g
- Sodium: ~300–500 mg (depends on salt added)
- Cholesterol: ~110–130 mg