Salad Sandwich with Chicken & Cream Cheese

Makes 1 sandwich

Low Histamine

Ingredients

2 slices of freshly baked white or spelt bread (avoid sourdough, yeast-heavy, or long-fermented types)

2–3 leaves iceberg lettuce, torn

1 small carrot, grated

4–5 slices cucumber

2 tbsp cream cheese (plain, full-fat, additive-free—check ingredients)

1/2 cup freshly cooked shredded chicken breast

Pinch of sea salt, to taste

Optional: fresh parsley or basil, chopped

Method

1. Cook the Chicken:
   
    
   • Boil or gently pan-cook a small chicken breast in water or salt water until cooked through (about 15–20 minutes).
    
   • Let cool slightly, then shred with two forks. Use immediately while still fresh.
 
2. Assemble the Sandwich:
   
    
   • Lightly toast the bread if desired (not too dark, as burnt areas can be a histamine trigger).
    
   • Spread cream cheese evenly on both slices of bread.
    
   • Layer with lettuce, grated carrot, cucumber, and shredded chicken.
    
   • Sprinkle with a pinch of salt and herbs if using.
    
   • Close the sandwich, slice in half, and enjoy fresh.

Notes & Tips

Use very fresh chicken, cooked and consumed right away—do not use leftovers.

Avoid vinegars, mustard, pickles, mayo, or citrus juices.

Choose additive-free cream cheese with no gums, carrageenan, or stabilisers, if possible.

If bread is a concern, consider a wrap using iceberg lettuce leaves instead.

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