My Staple Low Histamine Recipes That I Make On Repeat

I've created, tried and tested a bunch of Low Histamine Recipes that now form part of my everyday pantry staples.

These recipes are all gentle on the system and designed to alleviate the symptoms associated with histamine sensitivity and give our bodies and guts a break. Aside from that, they're also totally delicious and easy to make. I know it can get boring eating the same foods over and over and I am always looking for new ways to switch it up!

For more information about the low histamine diet, check out my article all about the Low Histamine Diet.

Low Histamine Broth Recipe

Here's a gentle and nourishing alternative to classic bone broth. This Low Histamine Broth recipe is now a pantry staple in my home. It's gentle on my system and makes a really delicious base for soups, stews and sauces. 

I make this broth with fresh chicken and simple veggies and basically skip the long cooking time. The result is a smooth-tasting, light broth that is still mineral-dense while keeping histamine levels low. Basically, the longer you boil/simmer bones, the higher the histamine level becomes.

This recipe is incredibly soothing and cooks in 30 minutes in my Instant Pot version. 

Low Histamine Ketchup

Oh gosh, one thing that you can really miss on a low histamine diet is ketchup. This Low Histamine Ketchup recipe gives you all the sweet, tangy and herby goodness from a ketchup without the histamine triggers. You can batch prep this pantry staple and freeze it in portions.

The trick with this recipe is that it's free from nightshades, tomatoes and vinegar - all of which can trigger histamine sensitivity. Instead, you'll make your ketchup with beets, carrots, celery and savory herbs for an umami rich, smooth sauce that gives you the same dipping sauce hit as regular ketchup. 

Fresh Herb Low Histamine Chicken

Histamine sensitive or not, this Fresh Herb Low Histamine Chicken recipe is so incredibly delicious. Juicy, air fried chicken thighs get marinated in a lush, silky smooth sauce made with fresh basil, dill parsley, macadamia nuts and coconut cream. Zero tomatoes, no citrus load  - just clean, fresh flavor that pops!

Whip it up as a quick low histamine lunch or dinner in less than 30 minutes. It's great to serve at BBQs or as a make ahead lunch when you want to prep a little ahead. Plus, the sauce and the chicken freeze well. 

Nomato Sauce

Nomato Sauce is basically a bright and tasty low histamine answer to your tomato sauce cravings. Missing marinara on your low histamine quest? Don't worry - this recipe is just as good! Completely free from nightshades, the sauce is made with beets, mirepoix and fresh herbs like thyme and oregano.

It gives you those rich, tangy flavor without any triggers. Make it in less than 30 minutes and smear it over pizza, pasta, on sandwiches or use it as a dipping sauce. This recipe is also dairy free, gluten free and vegan!

Low Histamine Nut Butter

I use this Low Histamine Nut Butter on pretty much everything. Ultra creamy, it's made with low histamine macadamia nuts and sea salt. I love that it's free from fillers, oils and preservatives. Full of healthy fats and low in histamine, it's perfect to spread on toast, tuck into dates, drizzle over oats or into smoothie bowls.

You can blend it up in 10 minutes and the only piece of kitchen equipment you'll need is a simple food processor. This butter freezes really well and is way cheaper to make than store bought macadamia nut butter. This recipe gives you some ideas for add-ins like vanilla and maple syrup (if tolerated).

Low Histamine Ranch Dressing

If you're anything like me, you can't live without a drizzle of your favorite dressing on your salad. My Low Histamine Ranch Dressing is perfect on even the simplest salad. It also makes a great dip! 

I make this ranch dressing with chilled coconut cream (thick and creamy!), fresh dill, basil, green onion and a little fresh lemon (optional to leave out if you cannot tolerate). It blends up in a couple of minutes and turns out gluten free, dairy free and vegan, too! 

Keep a small batch in your fridge for drizzling over veggies, wraps or low histamine bowls.

Blueberry Vanilla High Protein Plant Based Smoothie (Gluten Free and Dairy Free)

My refreshing Blueberry Vanilla Smoothie is the perfect low histamine blender breakfast. Ready in minutes, it's nourishing and will keep you full for all morning long without triggering any histamine-related reactions. 

I've packed this delicious smoothie with blueberries, mango, hemp and chia seeds and your favorite plant based protein. It honestly has everything in it you need. It's also free from gluten and dairy! Whether you're easing into a low histamine routine or just looking for your next fav smoothie, this is a good one to try.

Air Fryer Basket Sausage Patties

These homemade Air Fryer Breakfast Sausage Patties are a quick, protein-packed solution for histamine-conscious eaters who still crave classic breakfast flavor. 

Made with fresh ground turkey, avocado oil, a little honey and gluten free breading, I've designed them free from additives, preservatives and excess salt. The air fryer gets them to crisp up in 15 minutes - juicy on the inside and golden on the outside. SO good!

They reheat easily and can be added to breakfast bowls, sandwiches or served on their own. They're also paleo, free from common triggers and they are egg free!

Low Histamine Pesto

This creamy Low Histamine Pesto is an easy, low histamine version of regular pesto. Made in around 5 minutes with fresh basil, arugula, broccoli sprouts, garlic and macadamia nuts, it's bursting with antioxidants and good fats. I make it without the aged cheese that typically increases histamine levels. 

A drizzle of good quality olive oil brings it all together for a smooth, flavorful pesto that's perfect on pasta, sandwiches or as a dip. Store in the fridge or freeze it for later.

Autumn Low Histamine Salad 

Autumn Low Histamine Salad: Fresh greens get loaded up with roasted sweet potatoes, crunchy Brussels sprouts, tart apples and low histamine nuts like pecans or macadamia nuts. You can add your favorite protein - try it with chicken and finish with a little olive oil or my low histamine ranch dressing. 

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.