23 Easy & Tasty Low-Histamine Recipes

by Alena
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.

Nutriciously Week of Bowls iPad

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

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!

4 Low-Histamine Recipes like hummus, cake, pasta, and veggie bowl

23 Easy & Tasty Low-Histamine Recipes

Yield: 1 serving
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.


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


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


  • 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.

Nutrition Information:
Yield: 1 Serving Size: 1 recipe
Amount Per Serving: Calories: 312Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 34mgCarbohydrates: 60gFiber: 7gSugar: 43gProtein: 8g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

Please rate & share if you like this!

Leave a comment on our blog or share on Pinterest or Instagram.

Browse these categories

Alena sitting in a cafe with a bowl of fresh plant-based food and a glass of coffee in front of her

About Alena Handwritten FontAlena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.

7 thoughts on “23 Easy & Tasty Low-Histamine Recipes”

  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”?


Leave a Comment

Skip to Recipe