Low Histamine Smoothie

My favorite low histamine smoothie is this blueberry vanilla smoothie! It is refreshing and packed with nutrients. It is also high in protein to reduce the blood sugar spike that can come along with consuming sugar. This low histamine smoothie been my go-to breakfast for a few years now. It is quick and easy to make and requires minimal ingredients and clean up! I know you’re going to love it. If you are new to the low histamine diet, you might be wondering “what the heck can I eat?” I felt similarly when I started, but now I am a pro at this! In this post, I’ll walk you through some different ways to adapt this low histamine smoothie to meet your needs as well as some key tips I have learned along the way!

Low Histamine Diet

The low histamine diet is used to treat allergic-type issues such as rashes, headaches, bloating, hives and more. It is typically recommended for people who have been diagnosed with histamine intolerance or mast cell activation syndrome (MCAS). A low histamine diet has been shown to assist with these symptoms through decreasing the amount of histamine in the body. This is because foods contain levels of histamine and if we are already having trouble processing histamine in our body, eating foods that are high in histamine can fill up our “histamine buckets” and cause them to overflow, in turn causing symptoms. It is always important to consult your medical provider before starting a new diet. Another important thing to note is that everyone’s bodies are different, which means we all tolerate different foods. Personally, I have found the most success with following the SIGHI list.

Why You’ll Love This Low Histamine Smoothie

It’s easy to make!

It tastes delicious.

This smoothie is refreshing!

It is lower histamine and also adaptable.

Equipment Needed

All you need to make this low histamine smoothie is a high-speed blender.

Ingredients Needed

Fruit: I use blueberries and mango in my smoothie because they are both low histamine fruits. Blueberries are also high in antioxidants and are great to consume daily!

Dairy-Free Milk: Some people with histamine issues cannot tolerate dairy. Personally, I am allergic to dairy so I always opt for dairy free milk. I use vanilla-flavored dairy free milk to give this a delicious vanilla blueberry flavor! Non-dairy milk options that may work for you include oat milk, almond milk, macadamia milk or coconut milk! If you purchase a plain milk, you can always add a drop of vanilla extract (non-alcoholic).

Chia Seeds: Chia seeds are a great low histamine option. They are also packed with nutrients!

Hemp Seeds: Hemp seeds are also low histamine and packed with nutrients. They add a little protein to this smoothie!

Nut Butter: The fresher the nut butter is, the better. If you can make your own that is amazing! Some lower histamine nut butters can include almond butter, macadamia nut butter, hazelnut butter, almond butter and sunflower butter.

Protein Powder: Finding a protein powder while eating low histamine can definitely be tricky. Looking for protein powders with just 1 ingredient can be helpful. Looking for protein powder made of hemp, sunflower seeds, rice or pumpkin seeds can be helpful. Again, everyone tolerates different foods and it is important to find what works best for you! My favorite place to stock up on gluten-free and dairy-free staples like protein powder is Thrive Market because they have amazing deals and they deliver right to your doorstep. If you use my link, you get 40% off your first order.

How to Make This Low Histamine Smoothie

Blend all of the ingredients together in a high-speed blender. Top with extra fruit and seeds and enjoy!


If you are looking to switch up your morning smoothie, here are some ideas:

Fruit: Try using apples, frozen peaches, blackberries, pears or cherries!

Vegetables: If you are looking to pack more nutrients into your smoothie, try adding frozen cauliflower or zucchini. This adds extra vitamins and minerals and I promise you can’t even taste it!

Nut Butter: Feel free to experiment with different nut butters here to make exciting new flavor combinations. I like to experiment with almond butter, macadamia nut butter, hazelnut butter, almond butter and sunflower butter.

Protein Powder: Rotate your protein powders! This is a great way to help provide your body with different types of nutrients.

Recipe FAQ

Will I definitely tolerate this smoothie if I have histamine issues?

Everyone’s body is different, so it is important to make sure you are using ingredients that you tolerate. Be sure to consult with your medical professionals before trying anything new!

Related Recipes

Try these low histamine recipes next:

Low Histamine Salad (Green Goddess)

Chicken Noodle Soup

Macadamia Nut Pesto

blueberry vanilla high protein plant based smoothie

Low Histamine Smoothie

My favorite low histamine smoothie is this blueberry vanilla smoothie! It is refreshing and packed with nutrients.
5 from 1 vote
Prep Time 5 minutes
Course Uncategorized
Servings 1 servings
Calories 300 kcal


  • 3/4 cup frozen blueberries
  • 1/2 cup frozen mango
  • 3/4 cup dairy-free vanilla milk of your choice
  • 1-2 tbsp chia seeds
  • 1-2 tbsp hemp seeds
  • 1 tbsp nut butter
  • 1 scoop protein powder


  • Blend all ingredients together in a high speed blender.
  • Top with extra fruit and/or seeds if you desire!


u003cliu003eI love when you make my recipes! Feel free to tag me and share on Instagram @Lesswithlaur. I love to see your creations!u003c/liu003e


Calories: 300kcal
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about lauren less

Hi, I'm Lauren!

Combining my passions for food and helping others, I have created a space you can visit for allergy-friendly recipes, chronic illness support, non-toxic lifestyle suggestions and health and wellness tips!

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