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Low Histamine Instant Pot Chicken & Sweet Potato Stew is a delicious Gluten-free, Paleo, Whole30 and AIP dinner — so the side benefit is that this beautiful recipe also happens to be a wonderful choice for low histamine needs. The Instant Pot is an added bonus for making this dinner a dump and cook recipe that’s easy and fast to make.
(GAPS diet and low oxalate variations too.)
Low Histamine Instant Pot Chicken & Sweet Potato Stew Ingredients
- Chicken thighs — Boneless, skinless chicken thighs are so great to pop into the Instant Pot! No work, and they come out moist, plump, juicy, flavorful. In this recipe, you can place them into the IP whole if you don’t like cutting raw poultry (I don’t) and then chop ’em up after they’re cooked (or break them up easily with the serving spoon). Or chop each one into 6 pieces before cooking. (Be sure to use nice, fresh meat for low histamine needs.)
- Coconut milk — This creamy staple makes the rich, delicious stew base that’s then flavored with lots of garlic, ginger, turmeric and umami chicken.
- Coconut butter — A dense, sweet condiment, coconut butter adds thickness, sweetness, depth and richness to the stew. (If you’re Paleo or Gluten-free, and not AIP, you can also use tahini instead.)
- Coconut oil — We start this recipe using the “Sauté” button on the Instant Pot. We throw in the spices with the coconut oil to heighten their flavors. Coconut oil is a low histamine food — as well as being antimicrobial and antifungal.
- Herbs and spices — Parsley adds a nice fresh flavor to stew. It also — inhibits the production of histamines. Turmeric is anti-inflammatory and a classic rich curry flavor base. Ginger is spicy but gentle … and it’s great for digestion, safe for low histamine and AIP-friendly.
- Lime juice — We add the fresh juice of one lime after the stew cooks, which makes a great fresh flavor in this stew — such an ambrosial base. Note: This ingredient is optional for low histamine. Citrus has histamine releasing qualities, but some people do not react to it, and many find lemon juice to be more problematic than lime juice.
- Veggies — This recipe uses sweet potatoes and broccoli. I like to use white sweet potatoes, and I cut my broccoli pretty small so it cooks quickly. (I give some great alternatives to these two veggies below if you can’t eat either one for some reason.)
Substitutions that are still AIP & Low Histamine
Most of this Low Histamine Instant Pot Chicken & Sweet Potato Stew recipe needs to stay the same. But you can change up the veggies a bit if you like — and according to your dietary needs.
In place of sweet potatoes, other low histamine and AIP veggies include: turnips, rutabaga, carrots and cauliflower. If you happen to be sensitive to oxalates (sweet potatoes are high oxalate), substitute rutabaga and turnips for the sweet potato.
Alternatives to broccoli that are also low histamine and AIP-friendly are: stinging nettles, zucchini, cauliflower, fennel and collard greens.
Lastly, to make this recipe GAPS diet-friendly, simply sub the sweet potato with winter squash.
Can you use frozen chicken?
Yes, you can, but it changes the recipe a bit.
To use frozen chicken, you’ll need to increase the cooking time to 30 minutes (instead of the 15 minutes printed in the recipe).
It’s okay to use chicken thighs that are all frozen together in one chunk, but you may need to put them into the pot at an angle so they fit.
The longer cooking time will be perfect for the chicken — but will soften the sweet potatoes into a mush. If you’re happy with smashed sweet potato, great. Otherwise, you may wish to sub in a different short-cooking veggie with the broccoli (that gets added at the end) instead. You could also bake sweet potatoes in their jackets, and serve them on the side, or scoop the filling into the stew as you serve for a rustic smashed potato feel.
Leftovers of Low Histamine Stew
Leftovers of Instant Pot Chicken & Sweet Potato Stew are great. As with most stews, the flavors continue to develop and keep well. If you have the clear glass lid accessory for your Instant Pot (find it here), you can just stick the whole IP insert in the fridge, covered, for up to 4 to 5 days.
BUT, if you’re on a low histamine diet, it’s very important to store leftovers in the freezer right away. (Aged foods are higher in histamines, so leftovers increase in histamine content overnight and each day.)
How to freeze, defrost and re-heat
To freeze leftovers, store individual portions in glass containers with lids (like these) — which makes it easy to defrost each one as needed. Different size glass containers allow you to store different portion sizes.
To defrost, place containers in the fridge overnight, and then reheat. Or keep frozen, and bring containers to work with you; they’ll defrost enough by lunchtime that they can then be reheated.
To reheat, remove lid and microwave gently. Or reheat in small saucepan on the stove over medium heat, stirring as needed to heat evenly.
Low Histamine Instant Pot Chicken & Sweet Potato Stew (GF, Paleo, Whole30 & AIP)
Equipment
Ingredients
- 1-½ pounds chicken thighs , whole or cubed, boneless, skinless (about 5)
- 2 cups broccoli florets chopped bite-size
- 1 pound sweet potatoes peeled and cubed (about 2)
- 1 can coconut milk no guar gum
- 1 lime juiced (optional for low histamine)
- 2 Tablespoons coconut butter , or if not AIP: you can use tahini
- 5 cloves garlic crushed or minced
- 1 Tablespoon coconut oil
- 1-¼ teaspoons sea salt
- 1 teaspoon turmeric
- 1 teaspoon ginger powder
- 1 teaspoon dried parsley + optional fresh parsley for garnish
Instructions
- Place coconut oil and sweet potato in Instant Pot insert. Press "Sauté" button. When coconut oil is melted, add turmeric, ginger, parsley and sea salt. Sauté for about 5 minutes, until spices are very fragrant.
- Add coconut milk, fresh garlic and coconut butter, and give it a stir. Press "Cancel". Add chicken. Use sauté spatula to push each piece below the liquid line. Seal lid, shut steam valve and press "Poultry" button. Time will go to 15 minutes (if it doesn't, adjust to 15 minutes).
- When timer sounds, allow 25 minutes for pressure to release naturally. Slowly open steam valve to allow last little bit of steam to escape. The liquid in the pot will still be simmering.
- Add the broccoli right away, and cover (with the clear Instant Pot lid if you have one). Press the "Keep Warm" button. This allows the broccoli to gently steam. When the timer reads 20 minutes, the broccoli will be nicely tender without being overcooked. (You can also, at this time if you prefer, just leave the IP on "Keep Warm" setting for longer, until you're ready to serve.)
- When ready to serve, add the lime juice, and stir. If you used whole chicken thighs, use your serving spoon to break each thigh into a few pieces (the chicken is super tender at this point and will break up very easily). Serve as soup or over cauliflower rice (or Basmati white rice for Gluten-free).
- Top with fresh cilantro, mint or parsley if desired.
Notes
Looking for more great soup and stew recipes? Find my delicious soups cookbook HERE, full of Paleo, AIP, Low Histamine and Instant Pot recipes designed to be gentle and delicious for wellness.
Nutrition
If you’re looking for tips for recovering from MCAS or histamine intolerance, I recommend reading this article.
Maiken says
Hi, this looks really good. I have a question about including lime juice. Don’t all citrus fruits release histamines into the system?
Megan says
Hi Maiken, great question. I’ve listed it as optional in the ingredients and included a note: “Citrus has histamine releasing qualities, but some people do not react to it, and many find lemon juice to be more problematic than lime juice.” So, definitely avoid and leave out the lime juice if it’s problematic for you, but some people are fine with it. Thanks, and I hope you enjoy!
Dorothy says
This looks like a super good and easy one pot meal and I hope to try it soon. I’m sure you’ve blogged about the problem with guar gum, but could you remind us of how it’s harming our digestion?
Megan says
Hi Dorothy, yes, there have been studies on rats and humans that show various issues resulting from guar gum ingestion: primarily increased gut permeability and the possibility of increased survival of pathogens. It looks like these issues are not universal and only affect individuals with a compromised GI tract.
Dorothy says
Hi Megan, I read the recipe yesterday and went to the store as soon as I could and got the needed ingredients. It was a big hit with my husband, who finished off two bowls. I especially like the one pot directions and the easy recipe and ingredients. I steamed the fresh broccoli to save time as it was already late. I have a couple of ingredient questions: is the guar gum in coconut milk a big issue or not? It doesn’t seem to bother us. Also, I believe I heard that broccoli should always be organic, but cauliflower, not necessarily. I look for organic chicken and get it sometimes, but also often settle for cage free. I think it may have arsenic in it at times, but how would you know? Btw, my instant pot didn’t go to 15 minutes, maybe 20 or 25, so I reset it. Thanks for another delicious meal idea!
Megan says
Hi Dorothy, great to hear the stew was a hit! and thanks for all your questions and comments. 🙂 Guar gum is not a big issue for everyone. If you don’t have symptoms, probably fine. Regarding chicken, I’d be a stickler for organic because of the feed they are otherwise given, which can be quite estrogenic for us, and impair detoxification (as well as having GMOs and pesticides). Organic also means they are not fed any hormones, antibiotics, or drugs, have access to outdoor space and clean drinking water. So chicken (and other meat) are areas I think it’s really important to pay more for quality organic; it truly will affect our health IMO. 🙂 Regarding broccoli and cauliflower, they both made the “clean 15” list for 2020, with the lowest amount of pesticide residues. Thanks for letting me know about your Instant Pot timer! I’ll adjust the instructions to accommodate different machines. 🙂 Blessings!
Leigh Mitchell says
Hello!
I made this and loved the flavors…thank you! Like an AIP curry 🙂 One question though…are the sweet potatoes supposed to disintegrate? Mine pretty much became mush which wasn’t bad, I’m just not sure if that’s what was supposed to occur.
Thank you!
Megan says
Hi Leigh, so glad you loved it! Yes, AIP curry, agreed, one of my favorite flavors. 🙂 For me, the sweet potatoes become very soft in the the stew, but not mush. You could put larger chunks in in the future if you want them to be firmer. The 15 minutes the chicken needs makes the sweet potatoes very soft. You could also roast extra chopped sweet potatoes (tossed in fat), and add them on the top of the stew when you serve, which would be delish.
Jessica says
Hi. Looking forward to trying this. One question. Can I use chicken breasts instead of thighs or will they dry out?
Megan says
Hi Jessica, you can. I’d decrease the cooking time to 10 minutes to help protect them from drying out. 🙂
Elizabeth says
Hello, I don’t have an Insta Pot but would really like to make this. How could I do it in a crock pot? Thanks!
Gretchen Day says
Can you make this in the crock pot or on the stove?
Megan says
Hi Gretchen, are you low histamine? If so, those prep methods aren’t as ideal. Otherwise, yes, but I don’t have the technique for you, as I created this as an IP recipe.
Christine says
I made this for the first time today and I LOVE IT! Pretty simple to make, easy recipe to follow. It is so homey and hearty and delicious! I froze all my portions for eating layer. I am new to this MCAS cooking and eating and freezing so still learning. It’s a bit overwhelming and time consuming and stressful worrying about what I can and can’t eat and how to prepare foods. I appreciate this recipe and hope to find many more.
Megan says
Hi Christine, I’m so happy you love the recipe and so glad that it’s helpful as you begin MCAS cooking. I know what you mean about the stress of figuring out what you can eat. Blessings as you continue in your wellness process!
Mom2one says
I’m really looking forward to trying this recipe as I am missing soup something fierce!!!! I suffer from MCAS and Hashimoto’s…and unfortunately, I’m that person who is also sensitive to oxalates! Throw Candida in the mix and somedays it feels as if it is not even worth eating! ? I so appreciate you providing low oxalate substitutes…rutabega has become my new bf and so I hope to try this recipe with it….or do you think butternut squash might work? I also appreciate a soup recipe without the copious amounts of broth! It’s hard to find AIP recipes without it! I get it! It’s suppose to be gut healing, but for someone like me with MCAD and oxalate sensitivity, even the tiny bit will send me into a tailspin with hives, fatigue, joint pain, headaches, etc for weeks! Sorry gut! Not worth it!
Anyhoo, sorry for my rant! LOL! I’m just so stinking excited to have landed on a blog and recipe where the author gets it!!! Thank you!!!
One more question: I thought tumeric was very high oxalate? Anything to substitute?
And I would love to know if you have more recipes for people like me!
Thank you!
Megan says
Hi there, thanks for sharing! I appreciate your position and am so glad this recipe is helpful. Just omit the turmeric if you suspect it will bother you. Usually small amounts occasionally are fine, but avoid it otherwise/to be safe. Yes, butternut squash will work fine in this stew. I look forward to creating more recipes like this one! Blessings in your wellness process!!
Lien Nguyen says
Hi, is there anything I can sub the coconut butter with? Thank you!
Megan says
Hi Lien, the recipe mentions tahini, but do you need an AIP or seed-free option? You can also omit it or add an additional tablespoon of your fat of choice. (It adds richness of flavor, depth and texture.)
Lyn says
I used ghee for coconut oil and butter
Lizzie says
THANK YOU!!! This recipe saved me from the fierce diet demons who make me want to eat food I shouldn’t. It’s so good!!!! It’s going to become a staple around here. Many many thanks!
Megan says
Oh I’m so glad, Lizzie! Thank you for commenting! Yes, there is nothing like real wholesome food to help us feel content and grounded again!
Lyn says
Omg this was absolutely amazing. I don’t own an instant pot and cooked this the traditional way. Amazing how these simple ingredients could make the curry so tasty!
Megan says
Yay, Lyn, I’m so glad! Thanks so much for sharing and rating the recipe!
Leah says
We love this recipe! Made it many times! Even my 4yo asks for it LOL. Only problem is we’ve moved to Canada, and I have a hard time finding white sweet potatoes. Could I use yams instead? The orange sweet potatoes? Thanks so much!
Megan says
Great to hear, Leah, thanks so much for sharing!! 🙂 Yes, definitely you may use yams. Love that the 4yo loves it too!
Kate says
Is the 1 can of coconut milk a typo? With one can that’s a scant 1 3/4 cups of liquid- not enough to submerge the chicken in, let alone anything else. I of course didn’t spot this either until I was in the middle of things. But I added 2 cups of coconut milk beverage (only had the 1 can of coconut milk) and that worked well- was still nice and creamy at the end. I added half a large chopped onion (sauteed at the start) and a Tablespoon of fresh minced ginger, as well as doubling the spices. With the fresh ginger as well as the dried, it gave it some bite and I didn’t feel the lime juice was needed. Since I eat lower carb I halved the sweet potato to about 8oz as well. Made a spot on four 1 1/2 cup servings
I did make it on the stove. Cooked the whole thighs until done, removed and let cool while I simmered the sweet potato, then added the broccoli, then chopped the chicken and added back at the end. I loved not having to chop raw chicken- takes too many spoons to clean up!
This was my first low histamine dish, here’s only hoping the rest are this easy and tasty. Thank you! ^_^
Megan says
Great to hear you enjoyed it so much, Kate, yay! The reason you needed more liquid is the stove top cooking is different than the Instant Pot. In the IP, the sweet potato and all the ingredients soften quite a bit and a stew-like base rises up over the chicken nicely, so it ends up brothy with plenty of liquid for the chicken to cook in. But I’m super happy you figured out (kind of my accident 🙂 ) how to make it work for the stove top. 😉 Your version sounds great! I agree about this way of cooking chicken, so glad you liked that! 🙂 Thanks for sharing what you did and commenting!
Judith says
Oh my goodness! This was so yum! I made it twice in my instant pot. Huge hit. However, my husband only eats fish, so I mixed up a batch and added the fish with the brocolli (as instructed) and the cod was perfectly cooked! I did the equivalent amount of cod.
Thank you for such a tasty (and idiot simple) recipe!
I’m a new fan!
Megan says
Great, Judith!! SO happy you loved it, and thanks so much for sharing your results! 🙂
cindy says
Do you think I could use frozen broccoli and ginger powder instead of fresh ginger? Thank you. Cindy
Megan says
Hi Cindy, yes. You won’t get the same texture with frozen broccoli, but I think it will be fine. Same for the ginger powder, a slightly different effect, but it will be fine. 🙂
Suzy says
This was delicious! I took a chance when making it for the first time and doubled the recipe. Turned out perfect! My spouse loved it too. Served it with AIP turmeric tortillas. Yum! This is in our top 10 now and I have been cooking AIP for 3 years so I have made A LOT of AIP recipes. Going to look for some more of your recipes to try. Thank you!
Megan says
Great to hear, Suzy! Thanks so much for sharing! 🙂
Vicki says
I made this in a pressure cooker and used the saute button, the coconut milk seperated. How do I stop this happening?
Megan says
Hi Vicki, when you say you used the Saute button, does that mean that you didn’t use the Poultry button and cook the stew with the lid on under pressure? If so, I have not made the recipe that way, so I’d recommend following the instructions for perfect results. Also, I’m not sure what you mean by the coconut milk separating. When heated, it becomes creamy. Did yours have a layer of oil on top?
Claudia says
Thanks for the recipe. My coconut milk also curdled which is what I think she means by separated. My instant pot doesn’t have the poultry function so I had to try to adapt for manual use. It would be good to have instructions for how to cook this if you don’t have the poultry setting, as many instant pots don’t have it.
Megan says
Thanks for more insight, Claudia. Did you set your IP to 15 minutes using the Manual button? What does curdled coconut milk look like?; I haven’t had that happen or seen that. Does it stir back together nicely and become creamy again, or oil and solids stay separate?
Tiff says
Hi there! This looks delicious. Are there instructions for how to make this in a crockpot?
Megan says
Hi Tiff, I haven’t done it, and it’s not usually ideal for a low histamine recipe, but if you are not concerned about the histamines, I would try it on low heat for 6 hours, which is a standard cooking time for Crock Pot chicken recipes. 🙂 (This is the cooking time for fully defrosted, not frozen, chicken.)
Tiffany says
Can I add onions? Also, can the sweet potatoes be taken out? Or even replaced with carrots or potatoes? Thanks!
Megan says
Hi Tiffany, I’m sorry that your comment got put in another category; I am just seeing it now. Yes, those subs are all fine, but if you are sensitive to histamines, just be aware that onions can release histamines, so they may or may not be an issue for you.
Sharon says
Love this recipe! I don’t have an instant pot, I have a stove top pressure cooker. How could I adjust this recipe?
Megan says
Hi Sharon, I’m sorry, I haven’t made the recipe in a stove top pressure cooker and don’t have one to try it out. I hope you can make the adjustments needed and make it work.
Michelle says
This was SO good!!! Thank you! We did cauliflower instead of the broccoli and already had that and the sweet potatoes steamed before so added it in at the end. Also used coconut oil instead of the coconut butter. Delicious!
Megan says
Great to hear, Michelle! Thank you so much for sharing!
Nikki Carson says
I made this for dinner. It is fantastic. My 8 year old even ate it. She doesn’t like to try anything new, but went and got a bowl of this herself with no encouragement to do so. This is definitely going in the menu rotation. Thank you so much for sharing it with us.
Megan says
So great to hear, Nikki! Thank you so much for sharing!
Adam Ellsworth says
Added this one to the rotation – really delicious and easy dish.
Megan says
Great to hear, Adam! Thanks for sharing your results, and I’m so glad you’re enjoying the recipe!