Low Histamine Ginger, Carrot and Apple Muffins Recipe
These delicious muffins are low histamine, gluten and dairy free and make a wonderful easy snack or breakfast! They are perfect for travelling and they will store in a sealed container for a couple of days. They also freeze well and are easily reheated or can go straight to the lunchbox in the morning to defrost in time for afternoon tea. I like to keep a stock in the freezer for emergencies.
The large amount of ginger in the muffins is there for a reason. Ginger is a natural antihistamine, and my go to for having a reaction is to take slice of fresh ginger cut into small slivers, pop in a cup and pour over boiling water. Steep for 5 minutes to make a very strong ginger tea. Drinking ginger tea can help soothe symptoms such as nausea, bloating, migraine, and digestive discomfort.
Using ginger instead of my old high histamine favourite cinnamon, means I am having getting the health benefits of ginger while indulging in a spot of afternoon tea. If you are not a big ginger fan, you can halve the ginger, or add other tolerated spices.
Find out which foods are low and high in histamine and how to shop store and cook them in the Happy Without Histamine low histamine foods list.
Ginger, carrot and apple muffins
Full of histamine-busting, anti-inflammatory ginger, these muffins are easy to make and even healthy enough for breakfast!
5⭐️ from 15 votes
Prep Time 20 minutes mins
Cook Time 35 minutes mins
Servings 12 muffins
Calories 222 kcal
Ingredients
1/2 cup rice milk or oat milk
1 tbsp lemon juice or apple cider vinegar
2 medium-sized carrots
1 medium apple
1 cup macadamia nuts roughly chopped
1 and 1/3 cups buckwheat flour
1 tbsp ground flaxseed
2 tbsp tapioca flour
1 Tbsp ground ginger
1 tsp baking powder gluten free
1/2 tsp bicarb soda
1/4 tsp salt
3 eggs
3 tbsp plus 1 tsp olive oil or coconut oil
4 tbsp honey
Instructions
Preheat oven to 180 C and prepare a 12 hole muffin tray with paper cases.
Create a ‘buttermilk’ by mixing together the rice milk and ACV. Set aside.
Grate the apple and carrot in a food processor or by hand. Chop up the macadamia nuts. Set these aside as well.
Combine the buckwheat flour, flaxseed, tapioca flour, bicarb, baking powder, salt and ginger and mix together.
In a separate bowl, whisk together eggs, olive oil, honey and “buttermilk” mixture.
Create a well in the middle of the dry mix and pour the wet mix into it. Mix the wet ingredient mixture into the dry mixture. As you mix, add in the carrots, apples and macadamia nuts.
Divide the mixture evenly between the muffin papers. Bake for 30-35 minutes, or until the tops are just firm to touch, puffed up in the centre and golden brown.
Store the muffins in an airtight container at room temperature for up to 3 days, or freeze.
Notes
This works well with only 1 tsp of ACV or lemon juice if you are very sensitive.
Egg-free version – chia seeds can be used to make egg-free recipes. 1 Tbsp Chia seeds to 3 Tbsp water and let sit for 15 -20 minutes.
To improve your gut health, a prebiotic such as inulin or PHGG can be added. I replace 1 tsp of the buckwheat flour with the prebiotic. Prebiotic fibres such as these encourage the growth of good gut bugs, not the histamine-producing ones!
Nutrition
Calories: 222kcal
Carbohydrates: 23g
Protein: 5g
Fat: 14g
Saturated Fat: 2g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 10g
Sodium: 174mg
Fibre: 3g
Sugar: 9g
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content may vary.
Tried this recipe? If you make these, take a pic and follow @happy_without_histamine on Instagram and tag your photo!
Ultra-Low Histamine Meal Plan
Recipes just like this are in the Ultra-Low Histamine Meal Plan along with many more. Your low histamine elimination diet made easy, with 4-weekly meal plans, over 55 recipes, and prep guides and shopping lists for each week.
About Luanne Hopkinson
Luanne Hopkinson (GradDipHumNutr, BSc, ADipNutrMed) is a clinical nutritionist and neuroplasticity coach helping women with histamine intolerance and MCAS find a different way forward—one that doesn’t revolve around endless restriction.
Blending nutrition science with neuroscience, she addresses both the gut and the nervous system through her 5R Histamine Modulation Protocol™, helping the body feel safe enough to stop overreacting. The result: fewer symptoms, more food freedom, and a life that feels like yours again.
If the food side still feels overwhelming, start here.
There’s a reason it feels like a minefield. Histamine hides in places you’d never expect, and the lists you find online often contradict each other.
The free Low Histamine Food Guide cuts through the noise and gives you a clear, simple reference point, so you can stop second-guessing every meal and start eating with more confidence.
