Chicken & Chop Salad

Here’s another winning recipe to add to your low histamine fat loss repertoire, with heaps of protein and nutrients with a minimum dose of calories for maximum satiety and fat loss with less hunger.  

The chicken brings plenty of protein with vitamin B3, B5 and B6, along with choline, iron, selenium and zinc.  Cottage cheese works as a low-fat, high protein dressing to add extra protein and round out the texture.  The salad adds vitamins A, B5, B6, C and K1, folate, and a moderate dose of a range of minerals.  

To spice things up a little, you could also add some sesame oil and chopped fresh red chilli if you can tolerate it.


One serve provides 355 calories, 49 g protein, 9 g fat, 14 g net carbs and P:E = 2.2.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • A scant amount of preferred fat (0)
  • One chicken Breast (0)
  • 1 cup cabbage, chopped 
  • One small carrot, chopped  
  • Half a red pepper, chopped  
  • One ring of white onion, chopped finely  
  • 3 tbsp low fat cottage cheese 
  • 1 tsp vinegar 
  • Salt and pepper  


  • Heat a frying pan to medium-high heat, add a scant amount of preferred fat.
  • Cut the chicken into steaks but placing your hand flat on top of the chicken and slice through horizontally. 
  • Place the chicken in the frying pan, cook each side for 3–5 minutes until the chicken is golden and cooked through.  
  • Place all the chopped veggies in a bowl and toss in the vinegar, salt & pepper (if using). Top with the chicken and a dollop of cottage cheese.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

How Can I Calculate My Nutrient Intake?

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  • Sample Maximum Nutrient Density Meal Plan.

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