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.
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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!
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!
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.
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!
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.
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.
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!
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!
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.
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!
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!
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.
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.
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.
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.
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!
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!
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.
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!
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!
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!
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!
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!
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
- Nightshade-free Recipes
- Anti-inflammatory Recipes
- Low-FODMAP Recipes
- Potato Recipes
- Zucchini 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
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.
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.
Nutrition Information:
Yield: 1 Serving Size: 1 recipeAmount 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!
Alena 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.
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”?
when collecting these recipes, we adhered to the guidelines in this article: https://www.healthline.com/health/low-histamine-diet
That’s not a reliable source. I agree. These recipes are misleading and inappropriate. Pages like this cause confusion for people trying to eat low histamine. This is the most trusted source. https://www.histaminintoleranz.ch/downloads/SIGHI-Leaflet_HistamineEliminationDiet.pdf
thanks for your input! I just updated the article and followed the guidelines you suggested. We never intended to publish inaccurate information!
Hey Lauralie, I did some more research and updated the recipes! Please check them out :)
Yeh many high histamine ingredients in all these: bananas, peanuts, pumpkin, tomatoes, avocado…for example.
thanks for your input, Lisa! We just updated the article according to very detailed guidelines. Please check them out!