23 Easy & Tasty Low-Histamine Recipes

Photo of author
by Alena Schowalter
Pinterest Hidden Image

Try these low-histamine recipes for breakfast, lunch, dinner, and dessert if you’re dealing with certain health issues! They are easy, tasty, plant-based, and family-friendly.

If you deal with allergy-like responses to histamine-rich foods, you might have been advised by a specialist to try a low-histamine diet.

Not to worry — our easy low-histamine recipes are here to the rescue! Find tasty ideas from dips to sides, meal prep-friendly lunches, and treats below.

We followed the guidelines by the Swiss Interest Group Histamine Intolerance that a reader suggested! Find out more about that at the end of this article.

Week of Bowls iPad on beige BG

free 7-day vegan meal plan

Your next week of eating is planned out with these quick and delicious vegan bowls, meal prepping steps & full grocery list.

Low-Histamine Recipes

Sweet Potato Waffles
Fill your kitchen with the pleasant aroma of baked sweet potato early in the morning! These easy-to-make waffles are cooked until golden brown and taste great, topped with vegan butter and low-histamine fruit. Simply swap soy milk or oat milk!
Get the Recipe Pin Recipe
Vegan Sweet Potato Waffles with toppings on different plates
Pistachio Zucchini Mint Noodles
Mint might not be the first herb that comes to mind when you think of pasta. But this glass noodle recipe is a wonderful fusion of flavors and textures that are herbed beautifully. Enjoy garnished with crunchy pistachios!
Get the Recipe
Photo credit: www.throughthefibrofog.com
Pistachio Zucchini Mint Noodles
Roasted Cauliflower
This recipe is wonderful for adding a fresh taste and texture to your table, made from spiced and baked cauliflower that bursts with flavor. The aromatic roasted cauliflower is brightened with fresh lemon, red onions, mint, and parsley – swap the lemon for a splash of ACV.
Get the Recipe
Photo credit: damndelicious.net
Roasted Cauliflower
Sweet Potato Toasts
Change your morning routine and pop a slice of sweet potato in the toaster! These easy-to-make and nutritious sweet potato toasts are a great alternative to bread and can be prepared savory or sweet. Choose low-histamine toppings!
Get the Recipe Pin Recipe
two hands reaching for colorful sweet potato toasts
Easy Herbed Millet
Slightly sweet and nutty millet makes for a fluffy grain side dish that goes well with various mains. The grain is perfumed with herbs, giving it a bright and earthy aroma – so delicious, simply omit the lemon to keep it low-histamine.
Get the Recipe Pin Recipe
woman stirring herbed millet with a form on a table
Pumpkin Soup
Indulge your senses with this low-histamine warm soup. Made from freshly roasted pumpkin and a medley of aromatic spices, this soup tastes warm and cozy. Enjoy garnished with a drizzle of coconut milk and herbs.
Get the Recipe
Photo credit: www.loveandlemons.com
Pumpkin Soup Recipe
Roasted Vegetables With Tahini Sauce
A flavorful medley of oven-baked vegetables that is great for easy weeknight dinners. Oven-roasted veggies are tossed with a tahini sauce that is tangy and creamy, then finished with toasted pine nuts – swap lemon for ACV!
Get the Recipe
Photo credit: www.thehealthymaven.com
Roasted Vegetables with Tahini Sauce
Carrot Risotto
A golden bowl of carrot risotto will warm your kitchen. Make a big pot of this slow-churned rice with pureed vegetables and enjoy all week long – meal-prep-friendly!
Get the Recipe
Photo credit: strengthandsunshine.com
Carrot Risotto
Tahini Sweet Potato Broccolini Bowl
Swap out the honey for maple syrup in this downright delicious sweet potato bowl. A creamy tahini dressing coats the roasted sweet potato and vegetables with a nutty tang that is lip-smackingly good.
Get the Recipe
Photo credit: thedizzycook.com
Sweet potato bowls
Cream of Wheat
A nostalgic start to the day, this cream of wheat will warm your soul and fill your belly. Ready in less than 5 minutes, this easy and nutritious breakfast is easily customizable. Enjoy with your favorite low-histamine fruits or nut butter!
Get the Recipe
Photo credit: www.resplendentkitchen.com
Cream of Wheat
Soft Sugar Cookies
Soft-baked sugar cookies fresh from the oven are a gift from the confection fairies! These magical cookies are exactly what you crave. Soft, sweet, and dusted in a blanket of coarse sugar crystals – so good with cold almond milk!
Get the Recipe
Photo credit: www.purelykaylie.com
vegan sugar cookies
Yeast-Free Pizza Dough
Roll out the dough and enjoy a low-histamine pizza party! This vegan dough is the perfect base for a generous coating of nomato-sauce and low-histamine veggie toppings, like bell peppers and zucchini – great for entertaining.
Get the Recipe
Photo credit: www.jaroflemons.com
Vegan Pizza Dough No Yeast
10-Minute Pumpkin Pasta
Swirl your fork into a steaming bowl of golden noodles with this creamy pumpkin pasta recipe. A celebration of fall in every bite, this dish will warm your kitchen with a fragrant aroma of nutmeg and cinnamon.
Get the Recipe
Photo credit: wowitsveggie.com
vegan pumpkin pasta side
Apple Cake
Enjoy a delicious slice of warm apple cake with this wholesome recipe. Sweetened without refined sugar, this whole wheat cake is well-spiced and packed with apple essence! It's a great fall dessert that goes well with afternoon tea.
Get the Recipe
Photo credit: www.savorthespoonful.com
apple vegan cake
Low Histamine Salad
This low-histamine salad will keep your levels in check and your taste buds happy! With abundant textures and gorgeous flavors, this roasted vegetable salad makes for a great lunch or light dinner.
Get the Recipe
Photo credit: lesswithlaur.com
fall harvest bowl
Watercress Soup
This easy-to-make watercress soup creates a delicious dinner in less than 15 minutes. Made from peppery greens and soft creamy potatoes, the soup is a beautiful balance of tasty and healthy!
Get the Recipe
Photo credit: saltedmint.com
Watercress Soup
Easy Pancakes
Looking for a breakfast that everyone will love? This easy low-histamine pancake recipe is delicious and suitable for picky eaters. Enjoy them with your favorite toppings like fresh fruit and maple syrup!
Get the Recipe
Photo credit: www.noracooks.com
pancakes
Italian Basil Noodles
Spin your fork into a bowl of creamy basil noodles and enjoy the satisfying slurping noise while savoring every bite! This low-histamine recipe uses full-fat coconut milk and vibrant fresh basil with garlic to create a delightful sauce.
Get the Recipe
Photo credit: bohemianvegankitchen.com
Italian Basil Noodles
Pak Choi Salad
Pronounced pak choi or bok choi, this super green goes well on a low-histamine diet. This Asian-inspired preparation uses freshly shredded pak choi with crunchy celery, cucumber, and nutty sesame. Goes great with other Asian recipes!
Get the Recipe
Photo credit: www.throughthefibrofog.com
Pak Choi Salad
Cauliflower Steaks
Get the oven heated for these tender and surprisingly juicy cauliflower steaks. These steaks have a subtle smokiness that goes well with the herbal chimichurri sauce. So good you will want to lick your plate clean! Just be sure to make the sauce with ACV instead of citrus!
Get the Recipe
Photo credit: foodwithfeeling.com
Cauliflower Steak
Roasted Carrot Hummus
Roasted carrot hummus is your new favorite dip! Made without beans, this velvety smooth dip is perfect for upgrading your crudités board or enjoying with crackers – leave out the lemon juice and make ahead to enjoy all week!
Get the Recipe
Photo credit: sunkissedkitchen.com
Roasted Carrot Hummus
Pumpkin Spice Latte Chia Pudding
Don't skip dessert! This low-histamine pudding recipe is visually beautiful and tastes decadent. A cult favorite pumpkin spiced latte is paired with chia seeds to create a perfect vegan pudding. Use vanilla beans if you're sensitive to extract!
Get the Recipe
Photo credit: choosingchia.com
Pumpkin Spice Latte Chia Pudding
Quinoa Tabbouleh
A light and herb-infused tabbouleh recipe without tomato! This low histamine side dish combines fresh herbs, vegetables, and fluffy quinoa that perfectly soaks up the flavorful dressing. Swap honey for syrup to make this recipe vegan!
Get the Recipe
Photo credit: www.throughthefibrofog.com
Quinoa Tabbouleh

High & Low-Histamine Foods

When choosing the recipes on this list, we focused on plant-based ones only. Generally, animal products like eggs, fresh meat, fresh fish, or fresh dairy, are well-tolerated by those who are sensitive to histamine.

However, this is a vegan blog, and we want to show some options vegans have if they are sensitive to histamine! Check out our guide on eating vegan with food sensitivities.

Foods to Avoid

  • Spinach
  • Tomatoes
  • Eggplant
  • Avocado
  • Olives
  • Legumes, including soy
  • Pickled or fermented veggies
  • Yeast & sourdough products
  • Strawberries
  • Raspberries
  • Citrus
  • Banana
  • Pineapple
  • Kiwi
  • Pear
  • Nuts, including peanuts
  • Vinegar, except for apple cider vinegar
  • Cocoa

Related Recipes

Did you like these recipes and make any of them? Let us know in the comments below and leave a rating. You can also Pin this article here or share it on social media!

23 Easy & Tasty Low-Histamine Recipes

by Alena Schowalter
Prep Time 5 minutes
Total Time 5 minutes
Try these low-histamine recipes for breakfast, lunch, dinner, and dessert if you’re dealing with certain health issues! They are easy, tasty, plant-based, and family-friendly.
Serves 1

Ingredients

Low-Histamine Smoothie

  • 1 cup frozen mango chunks
  • ¾ cup kale
  • 1 cup oat milk
  • 1 tablespoon hemp seeds
  • Pinch of cinnamon
  • Maple syrup to taste

Instructions

  • Place all ingredients into a blender and blend until smooth. Add some water as needed and adjust to taste preferences.
  • Serve immediately and store any leftovers in the fridge for up to 24 hours.

Notes

  • You can use frozen peaches, blueberries, or cherries instead of mango!
  • Add you favorite spices and powders to the smoothie.
  • Find 20+ more low-histamine recipes in the article above.
Course: Diet
Cuisine: American
Nutrition Facts
23 Easy & Tasty Low-Histamine Recipes
Amount per Serving
Calories
312
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
6
g
Sodium
 
34
mg
1
%
Carbohydrates
 
60
g
20
%
Fiber
 
7
g
29
%
Sugar
 
43
g
48
%
Protein
 
8
g
16
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed.
Rate and share if you likeMention @nutriciously_ on Instagram or share this on Pinterest!
Spring Summer Meal Plan on Green Splash
Vegan Summer Meal Plan

Enjoy 7 days of fresh, healthy, and colorful meals and snacks! Everything is planned out with a full grocery list and meal prep session in our 60-page eBook.

Browse these categories

Portrait photo of Alena

Hi, I'm Alena Schowalter — a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with my husband, I founded nutriciously in 2015 and have been guiding thousands of people through different transition stages toward a healthy plant-based diet. I enjoy discussions around vegan ethics, walks through nature, and creating new recipes. Read more about us here.

7 Comments

  1. There are several ingredients in these recipes that are very high in histamine,
    like avacados, bananas and lemon juice . Why is this article titled “Low Histamine”?

    Reply
    • thanks for your input, Lisa! We just updated the article according to very detailed guidelines. Please check them out!

      Reply

Leave a comment

Recipe Rating