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Low Histamine Autoimmune Paleo Chicken and Veggie Soup

This simple, nourishing soup is perfect for using up leftover chicken and homemade broth while staying mindful of low-histamine needs. For those who don’t tolerate bone broth, meat broth is a great alternative that keeps the dish gut-friendly and low-histamine.
Prep Time15 minutes
Cook Time1 hour 15 minutes
Course: Soup
Keyword: AIP, Anti-inflammatory, chicken, low histamine, Paleo, soup

Equipment

Ingredients

  • 3 cups cooked chicken (chopped into bite-sized pieces; use leftovers or follow the optional note below for cooking fresh chicken)
  • 4 cups broth (bone broth if tolerated, or substitute with meat broth for a low-histamine option)
  • 1 medium red onion Chopped
  • 4 tablespoons avocado oil (divided: 2 tbsp for caramelizing the onions, 2 tbsp for sautéing the veggies)
  • 2 cups cabbage chopped into bite-sized pieces
  • 2 medium carrots thinly sliced
  • 2 cloves garlic crushed
  • 1 teaspoon fresh ginger grated
  • 1 teaspoon salt or to taste
  • Optional: Fresh parsley or thyme for garnish

Instructions

  • Caramelize the onions: Heat 2 tablespoons of avocado oil in a cast-iron skillet or sauté pan over medium heat. Add the chopped red onion and a pinch of salt. Stir occasionally, until the onions are golden and soft. Caramelizing the onions brings out their natural sweetness, but can take up to an hour, so take your time here while prepping the rest of the ingredients.
  • Sauté the veggies: In a large pot, heat the remaining 2 tablespoons of avocado oil over medium heat. Add the cabbage and carrots, stirring occasionally, until they’re tender but still firm. Stir in the minced garlic and grated ginger during the last minute of cooking, allowing them to become fragrant but not burned.
  • Add the chicken: Stir in the chopped chicken and cook for 2–3 minutes, just to warm it up if using leftovers. If starting with raw chicken breast, see the note below for cooking instructions.
  • Combine the soup: Add the caramelized onions and broth to the pot with the veggies and chicken. Stir to combine and bring to a gentle simmer. Let everything simmer together for about 5 minutes to meld the flavors.
  • Season and serve: Taste the soup and adjust the seasoning with salt if needed. Sometimes I add in granulated onion or garlic for extra flavor. Ladle into bowls and garnish with fresh parsley or thyme if desired. Enjoy warm!
  • Serve: Ladle the soup into bowls and enjoy a comforting, nutrient-packed low histamine soup.

Notes

Cooking fresh chicken: If you don’t have previously cooked chicken, dice 1–2 raw chicken breasts into small pieces. Sauté them in a bit of avocado oil with a pinch of salt until fully cooked (165°F/74°C internal temperature), then proceed with the recipe.
Low-histamine tip: For those with histamine intolerance, bone broth may not be tolerated. Use meat broth instead, which is made from cooking fresh meat (not bones) and has a gentler histamine profile.