Low Histamine Mango Chicken Salad Bowl

  • Author: Tania Surrow Larsen - The Histamine Friendly Kitchen
  • Prep Time: 10 min
  • Cook Time: 20 min
  • Total Time: 30 minutes
  • Yield: 2-3 1x
  • Category: Lunch


A yummy and filling spring time low histamine salad bowl with mango, chicken and asparagus.


  • 1 big carrot
  • 8 green asparagus
  • 1 mango
  • 12 big handful arugula
  • 1 handful parsley
  • 100 g whole grain spelt (1 ¬Ĺ dl/ 1/2 cup + 2 tbsp / 3.5 oz)*
  • 300 ml water/bouillon/bone broth/vegetable stock (1 1/4 cup)*
  • 100200 g chicken

Marinade (enough for 200 g chicken):

  • 1 tbsp olive oil
  • 1 tbsp honey
  • 1/4 tsp salt
  • 1/4 tsp sweet paprika*
  • 1 tsp apple cider vinegar (optional)


  1. Cut up the chicken into bite size pieces.
  2. Mix together the ingredients for the marinade, add the chicken and give it a good stir, so that all the chicken is covered in the marinade. Set aside, and let the flavors seep into the meat.
  3. Bring the water/bouillon/stock to a boil and add the whole grain spelt. Let it simmer for about 10-12 minutes, then pour out any excess water, and let it stand without the lid on to steam off and cool down a bit.
  4. Clean the carrots and slice them up into thin slices or use the peeler to make long thin carrot ribbons like I did.
  5. Remove the wooden end of the green asparagus (just bend them and they will snap naturally where the wooden part starts), and cut them into bite size pieces. Grill the asparagus on a dry grilling pan just long enough that the green color turns even more vibrant.
  6. Peel the mango and cut it into little cubes.
  7. Add the chicken to a frying pan and cook them over medium heat until the chicken pieces are golden and cooked through.
  8. Chop up the green herbs and mix it with the spelt once the spelt has cooled down to somewhere between room temperature and body temperature.
  9. Plate it all up and enjoy ?


  • If you can’t find whole grain spelt, you can use quinoa, bulgur (wheat) or couscous. Couscous is available in different types, wheat, spelt and gluten free. I sometimes buy a gluten free couscous which is based on rice and corn. If you want to make this recipe grain free you can simply leave out the spelt or replace it with some lentils (if tolerated).
  • You can cook the spelt in plain water, a tolerate bouillon,¬†Homemade Bone Broth or Low Histamine Vegetable Stock.
  • If you are nightshade free, you can replace the sweet paprika with some turmeric