Loaded Baked Potato

Tanya Eisenwasser

Print Recipe

A low histamine loaded baked potato with fresh cooked chicken, steamed broccoli, ghee, and chopped chives.

Prep 15 min

Cook 1 hr

Serves 2

Gluten-free

Ingredients

• 2 large russet potatoes, scrubbed
• 2 tablespoons olive oil, divided
• 1 teaspoon sea salt, divided
• 1 boneless skinless chicken breast (about 8 ounces), fresh
• 1/2 teaspoon dried thyme
• 2 cups broccoli florets
• 2 tablespoons ghee (or olive oil)
• 3 tablespoons chopped fresh chives
• 1 clove garlic, minced (optional)

Instructions

Bake the Potatoes

1. Heat the oven to 425°F (220°C).
2. Scrub the potatoes, dry them, and pierce each one 6 to 8 times with a fork.
3. Rub the skins with 1 tablespoon of the olive oil and about half the salt.
4. Set them directly on the oven rack and bake for 50 to 60 minutes, until a knife slides into the center with no resistance.

Cook the Chicken

1. While the potatoes bake, cut the chicken breast into 1 inch pieces and season with the thyme and remaining salt.
2. Cook in a skillet over medium heat with the remaining tablespoon of olive oil, turning the pieces, for 8 to 10 minutes, until the thickest piece reads 165°F (74°C).
3. Move the chicken to a board and shred or chop it. Cook this the same day you plan to eat it.

Steam the Broccoli

1. Put the broccoli florets in a steamer basket over an inch of simmering water.
2. Cover and steam for 4 to 5 minutes, until the stems give to a fork but the florets still hold their shape.
3. Chop the steamed florets small so they sit inside the potato rather than rolling off.

Load and Serve

1. Split each baked potato lengthwise and press the ends toward each other to open it up.
2. Fluff the inside with a fork, then stir in the ghee or olive oil and, if using, the minced garlic while the potato is hot.
3. Pile on the chicken and broccoli, scatter the chives over the top, and add salt to taste.

Tips & Substitutions

• About the three standard toppings. Aged cheese is high on most low histamine lists and fresh cheeses vary, so this recipe leaves cheese out. Cultured sour cream and cured bacon are commonly avoided as well, and tolerance varies from person to person. Ghee, fresh herbs, and freshly cooked meat cover the same job.
• Coconut cream is the dairy-free swap. Ghee is a dairy fat, and some people avoid dairy in every form. Two tablespoons of plain full-fat coconut cream stirred into the hot potato gives you the same richness. More on that in is dairy high in histamine.
• Cook the protein the same day. Freshly cooked chicken is the whole point of this version. If you use ground turkey instead, have it ground the same day or cut fresh turkey breast small yourself, and cook it right away.
• Bake on the rack, not in foil. Foil traps steam and softens the skin. Setting the potato straight on the oven rack is what gives you a skin worth eating.
• Pick the right potato. Russets have the fluffiest interior. Yukon Golds work but stay denser and take a few minutes longer.
• Related recipes. Start from a plain baked potato if you want the base method on its own, and see steamed broccoli for the topping.

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Why This Works

Russet potato. Generally considered low in histamine when cooked from fresh whole potatoes rather than from flakes or a frozen product. Baking keeps the ingredient list to the potato itself.

Fresh chicken. Commonly tolerated when it is cooked and eaten the same day. Freshly cooked is the version most people tolerate best, so a quick cook and a short gap before eating is the practical approach.

Broccoli. Generally considered low histamine and often listed as one of the more reliable vegetables on this diet. Steaming keeps it plain, with nothing added.

Ghee. Clarified butter, still dairy, often tolerated by people who avoid milk. Most of the milk solids are separated out during clarification, though trace dairy proteins can remain, so skip it if you avoid all dairy.

Chives. Generally considered low histamine and the closest thing here to the sharp note that sour cream or scallion topping usually provides.

Storage

Eat this the day it is made. Freshly made is the version most people tolerate best, and this is a dish where the toppings are already assembled, so there is no good way to hold half of it. Cooked chicken you will not eat today goes into the freezer the same day, within an hour of cooking. If you have an extra baked potato with nothing on it, freeze it the same day rather than refrigerating it, then reheat it from frozen in a 400°F (200°C) oven until it is steaming hot all the way through, roughly 35 to 45 minutes depending on size.