Simple Low Histamine Recipe Roundup
Eating low histamine doesn’t need to be complicated.
Here are some low histamine recipes that I have shared in the past on my social media. They are simple and don’t take long to make and are great for breakfasts, dinners, side dishes and snacks.
These next two recipes, Peach Chia Seed Pudding and the Hemp Berry Smoothie can be enjoyed as breakfast or a snack. Both contain fruit that can be substituted for other low histamine fruit too, such as blueberries, cherries, mango or more, grab the free low histamine food guide for a full list. For more breakfast ideas check out these other low histamine breakfast recipes.
Peach Chia Seed Pudding
Ingredients
- 2 teaspoons hemp seeds
- 2/3 peach chopped
- 1/2 cup coconut milk
- 1 3/4 tablespoons chia seeds
- 1 teaspoon rice protein powder
Instructions
- Put aside the hemp seeds and half of the peaches.
- Add the remaining ingredients to a blender and blend for at least one minute or until a smooth consistency is achieved.
- Divide the pudding into jars, and top with the remaining peaches and hemp seeds.
- Refrigerate for at least two hours before eating.
Notes
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content may vary.
Some posts on this blog may contain affiliate links, which means we may receive a small commission at no cost to you if you purchase through a link.
Hemp Berry Smoothie
Ingredients
- 3 tablespoon blueberries
- 1 tablespoon hemp protein powder
- 1 teaspoon ground flaxseeds
- 200 ml oat or rice milk
Instructions
- Blend all ingredients together in the blender until creamy smooth.
Notes
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content may vary.
Some posts on this blog may contain affiliate links, which means we may receive a small commission at no cost to you if you purchase through a link.
Still piecing together what you can eat?
Most people find the food side of histamine intolerance a bit overwhelming at first. There’s a lot of conflicting information out there, and it takes time to find your footing.
The free Low Histamine Food Guide is a simple starting point, so you have something solid to come back to.
I love this easy basil spaghetti! Made with only a few ingredients it’s super easy to whip it up in a rush. More recipes are shared on my social media every month, follow me on Instagram for new food ideas and everything about histamine intolerance.
Easy Basil Spaghetti
Ingredients
- 3/4 cup brown rice spaghetti
- 3/4 cup coconut milk
- 1/2 cup basil leaves
- 1 clove garlic minced
- 1/2 sweet red onion
- 1 pinch sea salt
- 2 tablespoons water
Instructions
- Choose your low histamine/gluten-free pasta: Rice, buckwheat, sorghum, corn, quinoa. Cook the spaghetti according to package directions. Drain and rinse the pasta under water to remove the excess starch from the noodles.
- In a blender, add the coconut milk, basil leaves, garlic, and salt. Blend until combined. Note: Separation may occur from the coconut milk. This won't affect the taste.
- Heat a pan over medium heat. Add the water, onion and cook for 3-5 minutes or until the onions begin to soften. Add the basil sauce to the pan with the onions. Bring the sauce to a simmer and continue to cook for 8-10 minutes until the sauce begins to reduce and thicken slightly.
- Drain the spaghetti and add to the pan with the coconut basil sauce and toss to coat the noodles in the sauce and continue to cook for another minute or until the spaghetti has warmed.
Notes
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content may vary.
Some posts on this blog may contain affiliate links, which means we may receive a small commission at no cost to you if you purchase through a link.
This easy roast vegetable turnip recipe can be used as a side dish. Particularly warming as the weather gets colder. The herbs can be switched in the recipe to use your favourite low histamine herbs too. Root vegetables such as turnips are perfect additions to your diet to help feed good bacteria in your gut. It’s really important to get lots of vegetables on a low histamine diet.
Roasted Turnips
Ingredients
- 1.5 Turnips diced
- 1 tablespoon olive oil
- 1 tablespoon rosemary chopped
- 1 tablespoon parsley chopped
- 1 pinch sea salt
Instructions
- Preheat the oven to 170ºC
- In a baking dish, coat the turnip in olive oil, rosemary, half the parsley, and salt.
- Bake for 20 to 25 minutes, or until golden and tender.
- Include as a side, garnish with parsley.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content may vary.
Some posts on this blog may contain affiliate links, which means we may receive a small commission at no cost to you if you purchase through a link.
These easy-to-make Greek lamb patties can be enjoyed on their own, in a salad or in a wrap. Also great for picnics and barbeques.
Greek Lamb Patties
Ingredients
- 1.5 teaspoons 0regano chopped
- 1.5 teaspoons parsley or basil chopped
- 1 teaspoon white onion chopped
- 1/8 clove garlic chopped
- 1/4 teaspoon ginger chopped
- 600 grams ground lamb as fresh as possible
- 1 tablespoon coconut oil, butter or olive oil
Instructions
- In a food processor, combine herbs and spices. Mix until smooth and the ingredients are mixed together.
- Add the meat and use short pulses to combine the ingredients.
- Shape into 6 patties.
- To cook, heat a large skillet over medium heat. Cook the patties. Usually, 2 to 3 minutes is enough. Check for pink on the inside. If still pink then cook it a little while longer.
- Serve with lettuce or with a low-histamine salad.
Notes
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content may vary.
Some posts on this blog may contain affiliate links, which means we may receive a small commission at no cost to you if you purchase through a link.
Give these recipes a try and let me know how you go. For more ideas on recipes, check out my Instagram, where I post recipes every month. To get a full list of low-histamine foods, download your copy of the Free Low Histamine Food Guide. And of course, you can grab the 4-week meal plan or the plant-based recipe eBooks for more great recipes!
Sick of boring low histamine meals?
Get 55 delicious low-histamine recipes in the Ultra-Low Histamine Meal Plan.
Your low histamine elimination diet made easy with 4-weekly meal plans, step-by-step prep guides and shopping lists for each week.
About Luanne Hopkinson
Luanne Hopkinson (GradDipHumNutr, BSc, ADipNutrMed) is a clinical nutritionist, neuroplasticity coach, and founder of Happy Without Histamine. After navigating her own MCAS and histamine intolerance journey, she now helps women with MCAS and histamine sensitivity stop chasing triggers and start creating real healing.
Through her 5R Histamine Modulation Protocol™, Luanne combines gut microbiome repair with nervous system regulation to help the body feel safe again, so reactions settle, and life expands.
Because healing histamine intolerance isn’t about shrinking your world, it’s about getting back into it.
Educational information only. This content is provided for informational purposes by Luanne Hopkinson, Clinical Nutritionist & Member of ATMS (Australian Traditional Medicine Society). It does not constitute medical advice and is not a substitute for professional healthcare. Always consult your doctor or qualified health practitioner before changing your diet, starting supplements, or making health decisions. Individual experiences may vary.
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