If you're looking for low histamine recipes that actually taste good, you're in the right place! These are the recipes I make in my own kitchen, week after week. I've been navigating food allergies and MCAS for 8 years now and eating low histamine added a whole new layer. Suddenly ketchup, bone broth and anything fermented were off the table.
Every recipe here has been tested over and over until it was something I'd happily eat even if I didn't have to. You'll find tomato-free nomato sauce, creamy dressings, easy breakfasts and simple dinners.
I've organized everything into breakfast and snacks, meals and sauces and dressings, so you can find what you need quickly.
Just a reminder that everyone's tolerance is different. Use these as a staring point and stick with the ingredients you know work for your body. If you're new to this way of eating, start with my guide to the Low Histamine Diet.
Low Histamine Drinks
LOW HISTAMINE BLUEBERRY 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.
Does Low Histamine Coffee exist? Have you been diagnosed with MCAS or histamine intolerance and now you're wondering if you have to give up coffee forever? The answer is (hopefully) no! Coffee can be a trigger for many reasons, one of those being mycotoxins. Mold can also be a trigger for MCAS and coffee is prone to mold and bacteria growth. Coffee can also be sprayed with pesticides or contain artificial colors or sweeteners. Most coffee is also fermented, which can increase histamine content. I am sharing what I look for in a coffee to make sure it has the lowest histamine content possible and I have the best chance of not reacting to it! I am also going to share some fun ways to sweeten and flavor your coffee that don't involve artificial colors or flavorings and some of my favorite coffee recipes!
This homemade meat broth is nourishing, delicious and surprisingly simple to make. I love to drink this broth every day and it is so easy to throw in the Instant Pot. Classic bone broth is one of those "healthy" foods that may actually not work well for people with histamine issues, like me. I've found that making this low histamine broth instead is so soothing to my digestive system and provides tons of benefits.
This apple syrup for coffee (or matcha) is my newest fall obsession. I've made it every week for the last month! It goes well in both coffee and matcha. I make a lot of my own syrups and flavorings at home because storebought versions are usually loaded with preservatives and artificial ingredients. Skip the cinnamon if you don't tolerate it and use non-alcoholic vanilla extract, if tolerated, to make this low histamine.
This homemade pumpkin spice syrup for coffee is my favorite way to transition into fall. After 8 years of navigating food allergies and dietary restrictions, I've made more homemade versions of coffee shop favorites than I can count. This recipe can easily be made low histamine by swapping out cinnamon for cardamom and using fresh pumpkin!
Sip on Nature's Gatorade, loaded with fresh watermelon, coconut water and electrolytes. I am a huge watermelon lover and I used to drink Gatorade all of the time as a kid- so love this drink so much! It is perfect for a hot summer day or as a post-workout drink, homemade Gatorade takes just minutes to make and is full of the nutrients your body craves. This recipe is made with super simple ingredients. You can use any fruit you like! If you don't tolerate watermelon, use a different fruit.
This Blueberry Syrup for Coffee is my new addiction. I love getting into my home barista mode, adding it to my homemade lattes, matcha drinks and summer sips. Refined sugar-free and ready in under 15 minutes, it's so easy to make with just 3 ingredients. Skip the vanilla if you can't tolerate it or use non-alcoholic vanilla extract.
Low Histamine Breakfast Ideas
HONEY GARLIC BREAKFAST SAUSAGES
These homemade gluten-free breakfast sausages the best sausages I've ever had! I've been gluten-free for 8 years and I've tried a lot of breakfast sausages. After experimenting for years, I landed on this flavor combination that I am obsessed with. The honey and garlic give these sausages so much flavor, the zucchini gives them moisture and the flaxseed helps hold these sausages together.
This Protein Chia Pudding is the perfect make-ahead breakfast or snack! It only takes 5 minutes and it's so easy to prep. You only need 3 ingredients. Using vanilla protein powder in this recipe makes it so nourishing and delicious. Make sure to use a milk and protein powder you tolerate. Here is more information about low histamine protein powder.
This Basil Seed Pudding is a great breakfast option that is low histamine, low oxalate, gluten-free, dairy-free and vegan! It is packed with fiber and makes the perfect meal prep. This quick and easy breakfast is super satisfying and such a great way to start the day. You can also grab it as a quick snack! It takes 5 minutes to throw together, sits overnight and is ready in the morning in seconds.
This Apple Chia Pudding is everything you crave in a fall treat; it's like enjoying a slice of apple pie in a bowl, only it's vegan, gluten free, egg free and completely refined sugar free. Bursting with apples, cinnamon and that cozy classic flavor we all love during apple season, it's a healthy option that works as a snack, breakfast or even a brunch parfait. Plus, if you skip the cinnamon or swap it for cardamom, you have a great low histamine option.
If you're looking for a hearty and flavorful way to start your day, this Turkey Breakfast Hash is it! This isn't your average breakfast - we're talking a delicious and satisfying combination of savory ground turkey, vibrant vegetables and perfectly seasoned potatoes.
These air fryer breakfast sausage patties are your answer to quick, delicious and healthier mornings. Breakfast sausage is one of my absolute favorite breakfast foods, but many sausages are highly processed and contain sugar or other additives. I love making this homemade version because it is a healthier option and I can control the ingredients I put in them. They also taste so fresh and delicious.
This creamy and refreshing mango protein smoothie is literally a taste of paradise! When I am looking to change it up from my typical blueberry smoothie, this is my go-to! It's perfect for a post-workout pick-me-up or a light breakfast or snack.
Ditch the drive-thru and say hello to your new breakfast obsession- dairy free egg bites! These high-protein, flavor-bomb egg bites are the dairy-free, low-carb answer to your busy mornings (and Starbucks cravings). Skip the red pepper flakes and sausage if you cannot tolerate it. Also, use only the yolks if you are sensitive to egg whites.
This dairy-free breakfast casserole is the perfect solution for busy weekday mornings. It's super easy to throw together and can be made in under an hour. This dairy-free egg bake is also gluten-free, protein-rich and packed with nutritious ingredients like eggs, sweet potato, breakfast sausage and vegetables. No cheese substitute required! Use any vegetables you tolerate and add in shredded chicken if you cannot tolerate chicken sausage.
GLUTEN-FREE SWEET POTATO PANCAKES
These Gluten-Free Sweet Potato Pancakes are fluffy, naturally sweet and made with mashed sweet potato, gluten-free flour and warm spices. They're dairy-free and easy to make in under 30 minutes and freezer-friendly for quick breakfasts all week! Just swap the cinnamon for cardamom.
GLUTEN-FREE & DAIRY-FREE WAFFLES
These gluten and dairy-free waffles have been one my favorite recipes for years! These waffles make an amazing brunch or breakfast for dinner! They are also perfect to add to a waffle board for your next gathering! They are crispy, delicious and easy to make. I love pairing mine with syrup, honey, fruit and chocolate.
This gluten-free and dairy-free blueberry white chocolate oatmeal bake is the ultimate breakfast meal prep! It is easy, delicious and sweetened with honey. Prep it at the beginning of the week and have a delicious breakfast all week long! Skip the white chocolate to make it low histamine.
Low Histamine Lunches & Dinners
These gluten-free chicken tenders are crispy, golden and juicy! There is no egg needed to make these and the breading actually sticks. These work in the air fryer, oven or on the stovetop and they're done in 30 minutes. The best part is that they taste like classic fried tenders!
This is a delicious recipe for a Low Histamine Red Pepper Pasta made with simple and fresh ingredients, perfect for date night or a weekday dinner! I love how easy it is to make this gluten free recipe with fresh veggies. It's a great option for me when I'm craving some type of Italian food!
This Gluten Free Pumpkin Gnocchi is one of those super easy, 2-ingredient recipes that feels fancy but comes together in less than 30 minutes. It's amazing, simple and full of natural sweetness from the sweet potato.
I love a simple Herby Chicken recipe that works for meal prep and also shines as the perfect weeknight dinner. Think chicken thighs smothered in a simple yet unique mix of fresh herbs, bringing together aromatic and garlicky flavors. Skip the lemon for low histamine.
This Low Histamine Chili is perfect if you're craving a cozy lunch or dinner. This warm, gluten free and dairy free recipe is pure comfort food. It's a super delicious and flavor-packed recipe made with lean animal-based protein.
These Pesto Meatballs are one of my absolute favorite, easy dinner recipes or lunch meal preps. This method makes the juiciest, golden turkey meatballs. Honestly, there is so much deliciousness in every bite.
This wholesome Green Goddess Chicken Salad is a protein-packed lunch I can't stop eating/making. Using rotisserie chicken makes it so easy - ready in minutes and perfect for meal prepping. Skip any lemon for low histamine.
FRESH HERB LOW HISTAMINE CHICKEN
Eating a low histamine diet can feel overwhelming at first and until you get into the swing of things, it might seem bland and boring but this Fresh Herb Low Histamine chicken is so flavor packed! When it comes to summer gatherings, I want to be included and this dish is a great way to ensure you are eating or making a fun and flavorful meal!
My Spring Pasta Salad is satisfying yet light and flavorful! It's loaded with fresh veggies and perfect for when the weather gets warmer. Packed with crisp asparagus, sweet red pepper, green peas and tangy artichoke hearts, this salad incorporates bright, seasonal ingredients. The best part is that it's ready in about 30 minutes and comes together in one bowl! Skip the lemon and use a pesto you tolerate!
My copycat chicken snack wraps are even better than the version you can get at McDonald's. I used to be my parents to stop and get me a snack wrap on the way home. I was obsessed. Now I make them at home with better-for-you ingredients and they taste way better than the original version. Use my low histamine ranch and homemade chicken fingers.
If you're gluten free and you're craving comfort food, you have to try my homemade gluten free dumplings! They have a delicious flavor and perfect texture! This recipe is super simple and comes together fairly quickly, so don't let it intimidate you! It's also super customizable and you can use any meat and vegetables that you have on hand!
This Creamy Ginger Carrot Soup is so comforting and perfect for the cold months. This meal is easy to make and satisfying, providing a cozy and nourishing escape from the cold. Made with simple ingredients, this creamy soup comes together in less than an hour, making it an ideal option for both weeknight dinners and lunches.
When I was first diagnosed with Mast Cell Activation Syndrome and had to start eating a lower histamine diet in order to decrease my symptoms, (this has been really effective for me by the way but should not be done forever) I thought I would never be able to eat pizza again! I was wrong!
DAIRY-FREE CHICKEN AND RICE CASSEROLE
As it gets colder outside, nothing beats the warmth and comfort of this cozy dairy free chicken casserole. Packed with tender chicken, hearty rice and an irresistible blend of vegetables, this creamy gluten free and dairy free casserole is a crowd-pleaser!
This air fryer pesto chicken is perfect for those nights when you don't really feel like cooking, but you need to get dinner on the table ASAP. If I'm being honest, we use our air fryer more than we use our oven. I'm obsessed! It makes all of my recipes taste so good and as a bonus, it's quicker!
This low histamine salad is perfect for fall! It is super customizable and packed with delicious sweet potato, brussels sprouts and apples.
Canned soups are typically high in histamine and this low histamine chicken soup is an amazing cozy option for the fall and winter! It is so easy to whip up and ensures that you are able to enjoy a nourishing meal packed with protein and veggies.
LOW HISTAMINE GREEN GODDESS SALAD
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!
Today, I'm excited to share my absolute favorite chicken burger recipe- air fryer chicken burgers! I paired them with crispy zucchini fries and I will also share that recipe in this post! This is the best meal that's not only packed with flavor but is also low-carb and dairy-free! These burgers can also be easily made gluten-free as well. Just skip the lemon and use any spices you tolerate!
Low Histamine Snacks
Here's my favorite way to make my all-time favorite, no bake Coconut Energy Balls in minutes with hardly any mess. I love having a stash of these bite-sized treats at home. These energy bites are vegan and I love that they're naturally sweetened with dates. They have a soft texture and are a great make ahead recipe as a snack or healthy dessert. These are a life saver as a breakfast bite as I'm running out the door for my morning workout. They're a game changer and I'm totally obsessed (can you tell?).
These gluten-free pumpkin oatmeal cookies are the perfect quick fall cookie to whip up! They're made with minimal, wholesome ingredients that you probably already have on hand. To make them low histamine, just swap the cinnamon for cardamom and make sure you're using fresh pumpkin if you can't tolerate canned.
As a histamine intolerant girl, I cannot wait to share this Low Histamine Nut Butter with you guys. It comes out creamy, rich and you can make it in less than 10 minutes. Made with minimal ingredients, it has zero fillers, preservatives or thickeners and is way cheaper than store bought versions.
Whip up this simple, silky smooth Low Histamine Dip in under 30 minutes. This easy and creamy dip makes the perfect appetizer with your favorite dippers - crackers, veggies, whatever you like. They're all delicious.
Chia and flaxseed pudding is a low-carb, high-fiber breakfast or snack that requires only 4 ingredients and can be prepared overnight. If you enjoy overnight oats, but you are looking to change it up, this is the perfect alternative. With a creamy and satisfying texture, this versatile pudding is easy to make and packed with nutrients.
Low Histamine Sauces & Dressings
Here's a Low Histamine Ketchup recipe that is so easy and incredibly delicious, too. Removing vinegar and ketchup when you're on a low histamine diet is tough-especially when it feels like all your favorite condiments are suddenly off-limits. Ketchup is more than just a sauce; it's a staple-something to dip fries in, spread on burgers or mix into dressings and glazes. But when you're avoiding tomatoes, vinegar, and other high-histamine triggers, condiment options are limited.
This blueberry chia jam is quick and easy to make and has a wholesome twist. This isn't your typical sugary spread. We're talking just 4 simple ingredients, all-natural and whipped up in a mere 10 minutes.
Say hello to your new favorite green sauce-this homemade Vegan Green Goddess Dressing is bursting with fresh flavor, herbs and a creamy, tangy richness that's better than store bought in every way. Made with real, wholesome ingredients, it's free from preservatives and refined sugar, yet full of vibrant, herby goodness that takes just 10 minutes in the food processor or blender. Skip the lemon and it's just as good.
This recipe for low histamine ranch dressing is gluten-free, dairy-free, vegan and made with fresh herbs. It's also easy to make and doesn't require any special ingredients. The green onion, dill, onion powder and garlic in this dressing give it a fresh and flavorful taste. The coconut cream gives this dressing a creamy texture!
I have been making this delicious and creamy macadamia nut pesto for several years now. It is one of my favorite recipes. This pesto is also naturally gluten free, dairy free and the perfect addition to pizza, pasta and sandwiches. It also makes for an amazing dipping sauce or base for a salad dressing. As you can see, it's super versatile! Skip the lemon. It's just as good!
My fresh Low Histamine Salad Dressing is quick, easy and delicious on all your favorite salads. If you're like me and are dealing with histamine intolerance or Mast Cell Activation Syndrome (MCAS), this is a dressing for you! In our case, it can be tricky to find super simple, delicious recipes that feel safe to enjoy. Right? That's why I've been making this Low Histamine Salad Dressing pretty much weekly.
Wellness Journey
Read more about my personal wellness journey here. I hope you found this round up of my top low histamine recipes helpful! If you make any of these recipes and love them, I would really appreciate a 5 star review! I also love seeing your creations, so please tag me on Instagram or TikTok.
Low Histamine FAQ
Low histamine recipes typically avoid the top histamine triggers.
Freeze your leftovers so they stay low histamine!
Issa
Hi
Do you have low histamine recipe for teriyaki sauce
Have only discovered your site and is helping inspire me to find something for my daughter who I now believe after many years of been told it is ibs could be low histamine
Thank you
Lauren
Hi! I do not. I think it might be hard to make one because fermentation makes it high in histamine. The one I have tolerated best is Bragg's coconut aminos because it is not fermented!