My passion is creating foods that everyone can enjoy, so I have created a low histamine salad dressing based off of the Viral Green Goddess Salad dressing, so that those of us with histamine issues can still join in! It can be incredibly hard to find salad dressings and condiments that are low histamine. Most condiments are off limits because they contain vinegar or other fermented foods. The majority of salad dressings also contain high histamine ingredients or vinegar. If you are missing your ranch or balsamic vinegar, this dressing could be a good swap to add some flavor to your food!
The Green Goddess Salad went viral several months ago (you can find the original recipe here) and I am still eating it! This creamy low histamine salad dressing is infused with basil and so delicious. Not to mention, it is both gluten free and dairy free. Pouring it over a simple salad and pairing it with crackers is my favorite way to eat it! This salad dressing gives pesto vibes, so if you are a pesto lover like I am, you’re going to be obsessed!
What Is The Low Histamine Diet?
The low histamine diet may help people who develop symptoms, such as sneezing, itching, or hives, in response to foods that contain histamine. It can also help people diagnosed with histamine intolerance or Mast Cell Activation Syndrome. Histamine is a chemical that occurs naturally in the body and in some foods. The low histamine diet can sometimes be helpful to decrease the amount of histamine in a person’s body, thus decreasing their symptoms. Foods with lower levels of histamine typically include fresh, unprocessed produce. Fermented foods tend to have high levels. Histamine levels in foods can be difficult to quantify, that is why it can seem like every histamine list you see online is different. This can be super frustrating! Personally, I have found the most success following the SIGHI list and working with a nutritionist who specializes in MCAS. If you are looking for more information on the low histamine diet, histamine intolerance and MCAS, Dr. Becky Campbell is a great resource that I trust!
Why You’ll Love This Salad Dressing
It is so light and refreshing!
It is easy to make!
The dressing has an amazing flavor.
It is a great way to get nutrients in!
This dressing is a lower histamine version of a viral classic.
It gives pesto vibes.
It is kid-friendly!
It helps add flavor to your low histamine meals.
All you need for this recipe is a blender.
Basil: Basil has been my best friend on the low histamine diet. Since tomato is out of the question, I lean heavily on basil-based dressings and sauces like pesto. Make sure to try my favorite homemade pesto! My favorite thing is picking fresh basic from my Lettuce Grow, which is a self-watering, self-fertilizing farmstand that can be placed indoors or outdoors. Honestly, nothing beats being able to pick fresh lettuce and put it in your salad! I live in Chicago, so this is the best alternative to a garden if you are living in a city with no yard space!
Arugula: I swapped out arugula for spinach here to make it lower histamine! Another lower histamine option could be kale.
Garlic: Garlic is a natural antihistamine. Incorporating it will not only potentially help with symptoms, but it also adds a delicious flavor boost! It is also loaded with other health benefits! I try to opt for fresh garlic whenever I can for this reason.
Shallot: Shallots are milder and sweeter than onions, so this makes a perfect addition to this low histamine dressing.
Lemon: I love the fresh and zesty taste the lemon adds here. If you are not able to tolerate lemon you can omit it! (Everyone with histamine issues is able to tolerate different foods- so please only use foods you are able to tolerate!) If you are unable to tolerate lemon, a good swap here could be mango juice. Lemon contains Vitamin C, which can be a natural antihistamine. Sometimes it is a toss up if your body is going to tolerate a food or not, that is why it is important to consult with your medical professional.
Olive Oil: I try to focus on high quality and organic olive oils. Olive oil has so many health benefits including containing large amounts of antioxidants and anti-inflammatory properties.
Macadamia Nuts: Macadamia nuts are one of the lower histamine nuts. They are so delicious and make this dressing super creamy! I usually buy mine from Thrive Market. I love ordering all of my gluten-free and dairy-free staples (like nuts) from Thrive Market because they have great prices and they deliver right to your doorstep. If you use my link, you can get 40% off your first order.
How to Make This Dressing
Combine all ingredients in a high speed blender. Pour over salad and pair with your favorite crackers! It’s so easy!
Can you make this recipe nut-free?
You can make this recipe nut-free by using seeds instead of macadamia nuts.
Can I eat salad on a low histamine diet?
Yes! I love eating salads. In order to make sure the salad is low histamine, you will want to make the salad with lower histamine vegetables and ingredients. I like to pair this low histamine dressing with cabbage, cucumber and green onions for a simple salad!
Can I freeze this salad dressing?
Yes! You can definitely freeze this dressing. Freezing foods stops them from continuing to build histamine. I like to freeze my dressing and pesto in Souper Cubes.
In order to keep food as low in histamine as possible, it is best to consume it immediately or freeze it immediately.
Try these other adaptable or lower histamine recipes next:
If you make this low histamine salad dressing I would really appreciate a review! I also love seeing your creations so please tag me on Instagram or Tik Tok. Also, if you want to chat about eating low histamine or have any low histamine recipe requests, feel free to send me a DM!
Low Histamine Salad (Green Goddess)
- 1 cup basil leaves
- 1 cup arugula
- 2 cloves garlic
- 1 small shallot
- 2 lemons, juiced
- 1/4 cup olive oil
- 1/4 cup macadamia nuts
- Combine all ingredients in a high speed blender to make this dressing.
- Pour over salad and pair with your favorite crackers!