This salad is the best low histamine recipe

The Best Low Histamine Recipe

The Best Low Histamine Recipe Ideas

The low histamine diet is a very limited and restricting way of eating, which makes eating out and traveling very difficult. We started eating low histamine on the suggestion of our Functional Medicine Doctor so that we could see if we had a histamine intolerance and so we could reintroduce foods after a period of time to see if they bothered us. We found some recipes online and in books, and came up with a low histamine recipe or two ourselves.

All of the recipes below are Gluten Free, Dairy Free, Soy Free, Yeast Free, Paleo, Cane Sugar Free, and much more. Eating low histamine is a very clean, healthy, and natural way of living. Even certain fruits and vegetables are not allowed due to their higher levels of histamine.

Traveling on a low histamine diet is very difficult, but if you have a way to keep the food frozen while in transport and immediately put it in a freezer upon arrival, then traveling can be done. Everything freezes really easy and doesn’t cause the food to lose flavor or change texture.

Keep reading to find the best low histamine recipe ideas.


#10 Best Low Histamine Recipe

Low Histamine Noodles and Sausage

Olive Oil Noodles and Chicken Sausage

We really missed spaghetti while on the low histamine diet so we kind of found a way to make it minus the tomato sauce.

It’s a little plain but good with the chicken sausage. We also tried a kale pesto recipe with these noodles and sausage which made it even better.

Ingredients
Directions

Organic Olive Oil

Organic Chicken Sausage (mix raw ground chicken with Italian spices, make into small balls and cook on the stove in olive oil)

Organic Noodles (pay close attention to the ingredients, Lotus Foods makes an organic Millet and Brown Rice Ramen Noodles, we also really like the Explore Cuisine Organic Brown Rice Pad Thai Noodles)

– Cook the noodles according to the instructions on the package.

– Cook or reheat the chicken sausage.

– Add together with some olive oil or kale pesto on top and enjoy!

Kale Pesto Noodles
Kale Pesto Noodles

#9 Best Low Histamine Recipe

Low Histamine Rice and Eggs

Rice and Eggs

A very plain and not very exciting meal, Rice and Eggs isn’t the best low histamine recipe but it is very filling and very easy to make.

The first week on the low histamine diet, I was starving and had not planned out enough meals in advance. I probably wouldn’t have made it through that week without rice and eggs to fill me.

Ingredients
Directions

Organic Brown Rice (half a cup of uncooked rice was enough for me)

Organic Eggs (2 or 3 depending on how hungry you are)

Organic Olive Oil (just enough to cook the eggs in)

– Cook the rice according to the bag or box instructions.

– Heat olive oil in a pan on the stove and cook eggs sunny side up, fried, or scrambled.


#8 Best Low Histamine Recipe

Low Histamine Blueberry Muffins

Muffins

Whether for breakfast or just as a snack, having these muffins really helped us on the low histamine diet.

We originally found the recipe in The 4-phase Histamine Reset Plan book by Becky Campbell but we made quite a few adjustments to the original recipe and directions.

Ingredients
Directions

Organic Eggs (6 eggs)

Organic Coconut Sugar (1 cup)

Organic Coconut Oil (1/2 cup)

Organic Nut Milk (2 cups, we like to make our own milk at home, we’ve used both almond and pecan milk)

Organic Cassava Flour (2 cups)

Organic Tapioca Flour (1 cup)

Baking Soda (2 teaspoons)

Salt (pinch)

Organic Maple Syrup (1 Tablespoon)

Organic Vanilla Extract (4 teaspoons)

Organic Poppy Seeds and/or Organic Blueberries

We follow the directions pretty closely from the book but below are the adjustments we make

– When you mix the eggs, coconut sugar, nut milk, coconut oil and vanilla, also add the syrup.

– When you mix the cassava flour, tapioca flour, baking soda and salt, also add the poppy seeds if desired. We start off with a tablespoon or so but just kind of eyeball it for how much poppyseeds we want in the muffins.

– After combining the two mixes together and before mixing too much, add the blueberries if desired. We do the same eyeballing with how many blueberries we want. We do not add the apple and carrots like the book says.

– The blueberry muffins tend to take longer to cook, maybe around 25 minutes and then check them.

– These muffins freeze great and are easily reheated in the microwave. Our changes to the ingredients and the muffin silicone cups we have make around 15 muffins.


#7 Best Low Histamine Recipe

Low Histamine Tacos

Tacos

Tacos are not as good on a low histamine diet (they’re a little dry) but when your choices are limited, it’s great to have some variety.

Adding some plain brown rice or beans to the tacos helps with the drier texture, and some caramelized red onions on top adds great flavor. We also tried some fajita style tacos for something different.

The homemade cassava tortillas however are amazing and we ate loads of them plain as snacks.

Ingredients + Directions
Cassava Tortilla Directions

Organic Ground Beef (or Chicken or Turkey) Taco Meat (we added salt, pepper, chili powder, and cumin to the taco meat and cooked it on the stove)

Organic Cilantro

Organic Lettuce

Organic Homemade Cassava Tortillas (4 ingredient recipe: Cassava Flour, Salt, Olive Oil, Water)

Extras (Caramelized Red Onions, Brown Rice, Beans)

– Just add everything together in a tortilla and enjoy!

– Mix 1.5 cups cassava flour and 1/2 teaspoon of salt.

– Add 4 Tablespoons of Olive Oil and 1 cup of warm water to the mix.

– Knead the dough and add more water as needed until it sticks together well and is very smooth.

– Divide into balls (usually 8 for this amount), use a tortilla press or flatten, dry fry on the stove until browns a little then flip and do the same. (these tortillas also freeze well for easy reheating)


#6 Best Low Histamine Recipe

Low Histamine Fried Rice

Fried Rice

When we first made this fried rice we kind of went a little crazy and ate it nearly every day. It has a lot of flavor for a low histamine dish and it is very filling.

The best part of this recipe is that you can cook the whole meal and freeze it to heat up later. The rice will look all mushed and frozen together, but when you reheat it, it will separate and taste just like a fresh pan. We made a lot of these and froze them so we could pop it in the microwave when we needed a quick meal.

Ingredients
Directions

Organic Brown Rice (1 cup of brown rice)

Organic Red Bell Pepper (1 bell pepper)

Organic Garlic (3 to 8 cloves, depends on how garlic-y you like it)

Organic Yellow Onion (1 onion)

Organic Eggs (2 eggs)

Organic Sesame Seeds (handful of seeds)

Other Vegetable Options (Zucchini, Broccoli, Green Onions)

– Cook the 1 cup of rice

– Once the rice has 15 to 20 minutes left, chop the onion, cut the bell pepper, mince the garlic.

– Turn pan on low-medium heat, cook the onions with olive oil.

– Once browned a little, add the peppers, garlic, and sesame seeds to the onions.

– Once the bell peppers get a little lighter in color, add the rice and mix together.

– Crack one or two eggs into the pan and scramble with the mix.

– Once the eggs are cooked, remove and enjoy. It should be enough for two servings.


#5 Best Low Histamine Recipe

Low Histamine Wings

Air Fried Wings

We recently got a stainless steel air fryer from Costco and are super pleased with it. The first thing we tried making with it was chicken wings.

It is so quick and easy, and the skin on the wings gets crispy and very tasty without any flour and minimal oil.

Ingredients
Directions

Organic Chicken Wings (salt, pepper, chili powder, olive oil spray)

Organic Homemade Fries (wash potatoes, cut with knife or mandoline slicer, soak in water for 30 minutes to remove starch, dry completely, salt pepper and olive oil them, cook in oven at 400 degrees until desired crispness)

– For the wings, clean them and pat them dry.

– Spray the wings with Organic Olive Oil (make sure there is nothing else added to the spray)

– Salt, Pepper, and Chili Powder the wings.

– Pop in the Air Fryer for 25 minutes at 400 degrees.


#4 Best Low Histamine Recipe

Low Histamine Chicken and Potatoes

Chicken and Potatoes

The chicken and potatoes meal is a bit plain but it’s a pretty satisfying and filling meal. I really like the potato wedges best with the chicken.

We love to enjoy a cup of Trader Joe’s Organic Unfiltered Apple Juice with it as well.

Ingredients + Directions
More Info

Organic Chicken Breasts (clean and dry chicken, rub some olive oil on the chicken breasts, salt and pepper them, cook on the bbq or in the oven until reaches 165 degrees) or Organic Whole Chicken (salt and pepper, cook in oven or bbq until 165 degrees, make sure your not getting the bone temperature)

Organic Potato Wedges (wash potatoes, slice and cut in halves, salt pepper and olive oil them, put in 390 degree oven until desired crispness) or Organic Homemade Fries (wash potatoes, cut with knife or mandoline slicer, soak in water for 30 minutes to remove starch, dry completely, salt pepper and olive oil them, cook in oven at 400 degrees until desired crispness)

– The Chicken Breasts, Potato Wedges, and Fries all freeze and heat up really well in the oven.

– The Whole Chicken has to be removed from the bone before freezing but it still heats up well, just not quite as juicy as when its fresh.

– Even vegetables like broccoli or cabbage can be cooked, frozen, and heated up for a quicker meal.


#3 Best Low Histamine Recipe

Best Low Histamine Breakfast

Breakfast

Breakfast food is great for breakfast, lunch, and dinner! When nothing else sounds good, we love the taste of eggs, potatoes, and toast. If your potatoes are prepared and frozen ahead of time, it’s also one of the quickest low histamine meals.

We love the Trader Joe’s Organic Unfiltered Apple Juice with this breakfast as well. This juice has nothing else added to it and is the only apple juice we’ve found like that.

Ingredients
Directions

Organic Eggs (fried or scrambled and cooked in olive oil)

Low Histamine Bread (check our other post here)

Organic Potatoes (Hash Browns – Sprouts brand is good, organic, and nothing else is added; Breakfast Potatoes – wash potatoes, cut into cubes, salt pepper and olive oil them, cook in oven at 390 degrees until desired crispness)

– Hash Browns come frozen and cook easily on the stove in olive oil. Or heat up Breakfast Potatoes in the oven (they freeze and heat really well).

– Cook eggs on the stove in olive oil.

– Toast the bread and enjoy!


#2 Best Low Histamine Recipe

The second best low histamine recipe is this burger and fries

Burger

Burgers sounded really plain without a bun, with no cheese, or with no sauce. I wasn’t expecting a low histamine burger to be that spectacular but with those extra crispy caramelized onions, it is one of our favorite meals.

The meat we get from Grass Roots or Cooks Venture has always been really great and juicy, they also slaughter, grind, and freeze the meat which is great for less histamines.

Ingredients + Directions
More Info

Organic Butter Lettuce

Organic Caramelized Red Onions (cut in half, slice thin, cook on low-medium heat in olive oil until desired crispness)

Organic Cooked Hamburger Patty (form patties, salt and pepper them, best cooked on the bbq for 3 or so minutes on each side, just depends on how thick they are)

Organic Homemade Fries go great on the side (wash potatoes, cut with knife or mandoline slicer, soak in water for 30 minutes to remove starch, dry completely, salt pepper and olive oil them, cook in oven at 400 degrees until desired crispness)

Organic Watermelon is also a great side with the burger

– Cook or heat up your Burger Patty, Red Onions, and Fries in the oven. All three of these freeze and heat up really well

– Wash the Lettuce.

– Put everything together and enjoy!


#1 Best Low Histamine Recipe

This salad is the best low histamine recipe

Salad

Our #1 favorite low histamine recipe is a salad. I hated salads before going on the low histamine diet but with such a limited number of meal options, I gave it a shot.

Not really looking forward to it, we prepared the salads and I was ready to eat, but my mom said “don’t you want to try it with the onions?”. I also never really gave onions a chance before the low histamine diet, but they’ve now become my new favorite thing!

Adding some extra crispy caramelized red onions on top gives this salad so much more flavor and makes it one of our favorite meals.

Ingredients
Directions

Organic Romaine or Green Leaf Lettuce

Organic Butter Lettuce

Organic Arugula

Organic Cilantro

Organic Pumpkin Seeds

Organic Pecan Pieces

Organic Caramelized Red Onions (cut in half, slice thin, cook on low-medium heat in olive oil until desired crispness)

Organic Cooked Chicken Cut in Cubes (clean and dry chicken, salt and pepper chicken breasts, rub some olive oil on them, cook on the bbq or in the oven until reaches 165 degrees)

Organic Olive Oil

Salt to taste

Organic Pomegranate Seeds (if you like it juicy)

– Cook or heat up the Red Onions in the oven. The onions freeze and heat up great making it easy to prepare ahead and pop in the oven when you’re ready for a salad.

– Cook or heat up the Chicken in the oven. Fully cooked breasts or cut up pieces also freeze and heat up great.

– Wash the Lettuce, Arugula, and Cilantro if not already washed.

– Break the Pecans into smaller pieces if they are large.

– Once the onions and chicken are getting close to heating up (or finishing cooking), put all the lettuce, arugula and cilantro in a bowl (we like to chop it up more into smaller pieces).

– Add in your desired amount of Olive Oil (a lot goes a long way), a handful of Pumpkin Seeds, a handful of Pecans, Salt, Cooked Chicken, Caramelized Onions, Pomegranate Seeds, and toss together.


Best Snack Low Histamine Recipes

Low Histamine Popcorn Snacks

Snacks

Snacks are pretty important on a low histamine diet because if you’re anything like me, you’ll get hungry often in between these meals.

All of these snack ideas are low histamine but they are just really good snacks in general. We continue to eat all of them and take them with us when we travel.

Lesser Evil’s Organic Himalayan Salt Popcorn cooked in coconut oil is one of the only snacks we could buy from the store. They also have one flavor of puff chips that are okay as well.

These Ginger Cookies are so tasty for dessert, a snack, or whenever! These cookies also come from the The 4-phase Histamine Reset Plan book by Becky Campbell, and the only adjustments we make are switching the Molasses for Maple Syrup and doubling the recipe so we can make more cookies.

We found her book at our local public library so definitely check there first if you’re not able to buy the book. The cookies also freeze perfectly and can be heated up in the microwave but are better heated for about 10 minutes in the oven.

This Maple Trail Mix is one of our favorite snacks (low histamine or not) and is great for on the go. You simply mix all of the ingredients together and bake in the oven on top of parchment paper (it’s sticky) for 20 minutes.

– 2 cups Pumpkin Seeds

– 1 cup Almonds

– 1 cup Pecans

Salt

– 5 Tablespoons Maple Syrup

*all organic ingredients

These Coconut Macaroon Balls come from one of our favorite what’s good and what’s bad resources, The Food Babe. We follow everything except we add almond pieces to the balls.

– 1 cup Coconut Flakes

– 2 Tablespoons Maple Syrup

– 2 Tablespoons Coconut Oil

– 1/2 cup Almond Flour (more if the balls aren’t sticking together)

– 1 teaspoon Vanilla Extract

– handful of Almond Pieces

*all organic ingredients

Find the Directions here.


Eating on a low histamine diet and finding good low histamine recipe ideas is difficult and very different from the way most eat. It is a lot of work and a lot of preparation but it feels great eating real food that is good for your body. We’re always trying to find more recipes but these ideas made our first three months on the low histamine diet much easier.

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