Shredded Chicken Tacos

Tanya Eisenwasser

Print Recipe

Shredded chicken with fresh vegetables in cassava tortillas.

Prep 10 min

Cook 25 min

Serves 4

Gluten-freeDairy-free

Ingredients

For the Chicken

• 1 lb boneless, skinless chicken breast
• 2 cups water (preferred) or freshly made chicken broth
• 1 teaspoon sea salt
• 1/2 teaspoon dried oregano
• 1/4 teaspoon ground cumin

For the Toppings

• 2 cups shredded lettuce (romaine or butter lettuce)
• 1 cup shredded carrots
• 1/2 cup fresh cilantro, chopped (optional)
• 2 green onions, green parts only, sliced (optional)
• Mango Salsa for topping (or diced fresh mango with cilantro)

To Serve

• 8 Cassava Flour Tortillas

Instructions

Cook the Chicken

1. Place chicken breasts in a medium saucepan.
2. Add the water or broth, salt, oregano, and cumin.
3. Bring just to a boil over medium-high heat.
4. Reduce heat to a gentle simmer (small bubbles), cover, and cook for 18-20 minutes until chicken is cooked through and reaches 165°F (74°C).
5. Remove chicken from liquid and let rest for 5 minutes.
6. Use two forks to shred the chicken into bite-sized pieces.
7. Toss with 2-3 tablespoons of the cooking liquid to keep it moist.

Prepare the Toppings

1. Shred the lettuce and place in a bowl.
2. Shred the carrots and place in another bowl.
3. Chop the cilantro if using.
4. Slice the green parts of the green onions if using.

Warm the Tortillas

1. Heat a dry skillet over medium heat.
2. Warm each tortilla for about 30 seconds per side until pliable.
3. Keep warm wrapped in a clean kitchen towel.

Assemble

1. Place a portion of shredded chicken in the center of each tortilla.
2. Top with lettuce, carrots, and green onions if using.
3. Add cilantro and mango salsa as desired.
4. Serve immediately.

Tips & Substitutions

• Use fresh chicken. Water works fine for poaching if you don't have homemade broth on hand.
• Skip the cumin or oregano if spices bother you. Salt alone still makes a tasty filling.
• Leave out the green onions if alliums are a trigger. The cilantro and mango salsa add plenty of flavor.
• Use butter lettuce leaves as wraps instead of tortillas for a grain-free option.
• Save the poaching liquid. It makes a light broth you can use for soup or cooking rice later the same day.

Why This Works

Chicken. Fresh chicken poached gently is one of the most commonly tolerated proteins. Poaching cooks it evenly and keeps it moist without charring.

Cassava flour tortillas. A grain-free, gluten-free wrap option that is generally well tolerated. Cassava is a simple starch without common allergens.

Lettuce and carrots. Fresh, raw vegetables that are naturally low in histamine. They add crunch and nutrition to each taco.

Mango. Fresh mango is generally well tolerated and adds natural sweetness. It replaces the tomato-based salsas that are common triggers.

Storage

Best eaten fresh right after assembling. Shredded chicken can be refrigerated in its poaching liquid for up to 24 hours. Poultry accumulates histamine during storage, so use it promptly. Keep the toppings and tortillas separate until ready to serve.

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.