Burrito Bowl

Tanya Eisenwasser

Print Recipe

All the flavors of a burrito in bowl form.

Prep 15 min

Cook 30 min

Serves 4

Gluten-freeDairy-free

Ingredients

For the Rice

• 1 cup long-grain white rice
• 2 cups water
• 1/2 teaspoon sea salt
• 1 tablespoon olive oil
• 2 tablespoons fresh cilantro, chopped (optional)

For the Chicken

• 1 lb boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/2 teaspoon sea salt

For the Vegetables

• 1 bell pepper, diced (any color)
• 1 tablespoon olive oil
• 1/4 teaspoon sea salt
• 2 cups romaine lettuce, shredded
• 1 cup shredded carrots

For Topping

• Mango Salsa
• Fresh cilantro
• 2 green onions, green parts only, sliced (optional)

Instructions

Cook the Rice

1. Rinse rice under cold water until water runs clear.
2. Combine rice, water, and salt in a medium saucepan.
3. Bring to a boil, then reduce heat to low.
4. Cover and simmer for 18 minutes.
5. Remove from heat and let sit covered for 5 minutes.
6. Fluff with a fork and stir in olive oil and cilantro if using.

Cook the Chicken

1. Cut chicken breasts into thin strips or bite-sized pieces.
2. Heat olive oil in a large skillet over medium-high heat.
3. Add chicken, cumin, oregano, and salt.
4. Cook for 6-8 minutes, stirring occasionally, until chicken is cooked through, lightly browned, and reaches 165°F (74°C).
5. Remove from heat.

Sauté the Pepper

1. In the same skillet, heat olive oil over medium heat.
2. Add diced bell pepper and salt.
3. Cook for 4-5 minutes until slightly softened but still crisp.

Assemble the Bowls

1. Divide rice among 4 bowls.
2. Arrange chicken, sautéed peppers, lettuce, and carrots in sections over the rice.
3. Top with mango salsa, cilantro, and green onions if using.
4. Serve immediately.

Tips & Substitutions

• Use fresh chicken. Buy same-day from a trusted source or use frozen chicken thawed just before cooking.
• Ground turkey or beef work as substitutes for the chicken.
• If you react to cumin, season with just salt and thyme instead.
• Roasted sweet potato cubes make a nice addition for extra substance and natural sweetness.
• The mango salsa replaces tomato salsa, which is a common trigger for histamine intolerance. This keeps the fresh, bright flavor without the risk.

Why This Works

Fresh chicken. When cooked and served immediately, chicken is generally well tolerated. Freshness is the key factor for keeping histamine levels low in protein.

White rice. Naturally low in histamine and one of the most commonly tolerated grains. It provides a neutral base that pairs with almost anything.

Bell peppers. Generally well tolerated and a good source of vitamin C, which may support histamine metabolism for some people.

Romaine lettuce and carrots. Both are naturally low in histamine and add crunch and freshness without risk for most people.

Mango salsa. Fresh mango is generally well tolerated and gives this bowl the brightness that tomato salsa would normally provide.

Storage

Best assembled and eaten fresh. The rice and chicken can be refrigerated separately within 30 minutes of cooking, but protein dishes accumulate histamine over time. For best tolerance, freeze leftover chicken and rice portions immediately after cooling and reheat from frozen. Add the fresh toppings just before serving.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.