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A list of easy, tasty, and affordable low-histamine dinner recipes is just what you need to diversify your meal plan while on this elimination diet. From savory, meat-based dishes you can pop in the slow cooker to quick and easy dishes you can prep in 20 minutes, you can find everything here.
Thinking about what to cook for dinner can be hard enough. Throwing in a low-histamine aspect can make it even more challenging. So, I’ve compiled some of my absolute best dinner recipes that fit perfectly with the low-histamine diet!
Table of Contents (click to view)
Best Low Histamine Ingredients for Dinner
First things first, what ingredients should you focus on when making low-histamine meals? I use the SIGHI Histamine Intolerance List to plan my meals. According to this list, the best foods for people with histamine sensitivity include:
Meat
Fresh and minimally processed meat is the best option for the low-histamine diet (or any diet, for that matter). Here are some of my go-to’s:
Natural fresh meat, as fresh as possible, packaged and dated: e.g. cutlet, fillet, chicken legs, turkey breast, etc.
Frozen meat that is thawed rapidly
Cooked ham (without yeast extract or glutamate)
Eggs (chicken, quail, etc.)
Absolutely freshly caught fish
Frozen fish (no long-time storage), e.g. pollock, cod, trout, whitefish, perch, organic pangasius
Dairy Products
Sadly, aged cheeses have the highest amounts of histamine among all the dairy products. You can still enjoy a moderate amount from time to time, but there are plenty of other options, such as:
All oils are safe for the low-histamine diet, so you can use any fat source you want to cook your low-histamine meals. All seasonings are okay too except hot spices, whether dried or fresh. As for sweets, here are some of the well-tolerated options:
Sugar
Agave syrup
Honey
Stevia
Jams from low-histamine fruits
Beverages
What can you drink alongside your low-histamine dinners? Try these:
Now that you have a list of low-histamine ingredients you can use, it should become easier to think up suitable meals. However, it’s also important to learn about high-histamine ingredients you should avoid (but not necessarily eliminate):
Meat
Generally, it’s best to avoid preserved meats as histamine levels tend to rise as the meat ripens, according to this 2021 study by the Journal of Veterinary Research. Try to keep these options out of your grocery list:
Canned meat, cured, dried, marinated, smoked, or otherwise preserved meat (e.g. dry-cured ham, bacon)
Bone-matured or dry-aged meat, long hung meat (ask your butcher)
The list of high-histamine fruits and vegetables is thankfully quite short. For vegetables, high-histamine options include:
Sauerkraut
Spinach
Tomatoes (including ketchup, tomato juice, etc.)
Eggplant
Avocado
Olives
Legumes (lentils, beans, soy, soy products such as tofu)
Pickled vegetables
As for fruits and nuts, here are some options you should avoid. However, this doesn’t mean you should eliminate them completely from your diet.
Strawberries
Raspberries
Lemons
Oranges and other citrus fruits
Banana
Pineapple
Kiwi
Pears
Papaya
Guava
Nuts, especially walnuts, cashews, and peanuts
Spices and Sweets
What about spices, seasonings, and sweets? Here are several high-histamine options you should use less of:
Vinegar (especially wine vinegar and balsamic vinegar)
Yeast extract
Flavor enhancers (glutamate, sodium glutamate)
Bouillon, broth
Soy sauce
Hot spices
Cocoa
Cocoa mass
Brown chocolate
Dark chocolate
Carob
Beverages
Alcohol is the biggest issue when it comes to the low-histamine diet. According to Texas Health Resources, many alcoholic drinks have high levels of histamine due to the fermentation process, which incorporates histamine into the product. Red wine and beer are the most common culprits, but you might also want to avoid other drinks like:
Soy milk
Energy drinks with theobromine
Juices and sodas with unsuitable ingredients
Nettle tea
Best Low Histamine Dinner Recipes to Try
If you’re looking to keep your histamine levels in check without giving up on great meals, we’ve got you covered with some top-notch low histamine dinner ideas. These recipes are super tasty and simple to make, ensuring you can enjoy dinner without the worry. Plus, they’re perfect for anyone who wants to eat well but needs to avoid those pesky histamines that can cause discomfort.
1
Easy Cheeseburger Pie
Craving comfort food but need to keep it low histamine? This easy cheeseburger pie is a game-changer. It's all the deliciousness of a cheeseburger in a simple, satisfying pie that won't trigger your histamine issues. Perfect for weeknight dinners, this recipe will quickly become a family favorite. Plus, it’s so quick and easy to make, you’ll have more time to relax and enjoy your evening.
This green bean hamburger casserole is not only low in histamine but also incredibly tasty and easy to make. It's a one-dish wonder that combines ground beef and green beans for a filling, nutritious meal. No more dinner dilemmas with a dish that everyone will enjoy without any histamine worries. The best part? Cleanup is a breeze, making your nights even simpler.
Simplify your dinner routine with this beef and broccoli, a slow cooker recipe that’s both low histamine and low hassle. Just toss in the ingredients and let the slow cooker work its magic. You'll end up with a flavorful, healthy meal that's perfect for busy nights and gentle on your histamine levels. Enjoy the convenience of a meal that practically cooks itself while you get on with your day.
This slow cooker pot roast recipe is a must-try for those managing histamine levels. It’s a set-it-and-forget-it meal that results in tender, juicy beef every time. Enjoy a stress-free dinner that’s rich in flavor but low in histamines, making your evenings both easy and delicious. You’ll love how effortless it is to prepare and how happy it makes everyone at the table.
Spice up your dinner with this Korean ground beef recipe that’s low histamine low-carb. It’s a quick and easy dish that brings bold flavors without the histamine overload. Perfect for a tasty weeknight meal that everyone will love and feel good about eating. This dish is so flavorful and satisfying, you’ll forget it’s part of your healthy eating plan.
Enjoy a hearty meal without the histamine headaches with this beef stew recipe. Using your crock pot, you can create a rich, savory stew that’s perfect for chilly nights. This dish is simple to make, low in histamines, and high in satisfaction. There’s nothing better than coming home to a hot, ready-to-eat meal after a long day.
Indulge in this cheesy meat pie with coconut flour crust, a low-histamine dinner that feels like a treat. It’s rich, comforting, and surprisingly easy to prepare. This pie is perfect for satisfying those comfort food cravings while keeping your histamine levels in check. Your family will love the cheesy goodness, and you’ll love how easy it is to make.
These blackened pork chops are a bold and flavorful option for your low-histamine diet. With minimal ingredients and maximum taste, they’re perfect for a quick and satisfying dinner. Enjoy a delicious meal that’s easy to make and friendly to your histamine levels. The smoky, spicy flavors will have everyone coming back for seconds.
Experience the creamy goodness of chicken ala king without worrying about histamines. This dish is packed with tender chicken and a rich sauce that’s sure to satisfy. It’s an easy, low-histamine recipe that transforms weeknight dinners into something special. Your taste buds will thank you, and you’ll love how simple it is to prepare.
Warm up with this chicken paprikash, a low-histamine recipe that’s both hearty and delicious. The rich paprika-infused sauce and tender chicken make for a comforting meal. Easy to prepare and perfect for family dinners, this dish will be a hit without the histamine issues. It’s a comforting classic made simple and healthy.
This beef shank slow cooker recipe is a no-fuss, low-histamine dinner that delivers deep, rich flavors. Let your slow cooker do the work while you enjoy a tender, fall-off-the-bone beef shank. It’s an effortless way to create a satisfying and histamine-friendly meal. There’s nothing like a dish that feels gourmet but is as easy as setting a timer.
Try something new with this braised beef heart recipe that’s perfect for a low-histamine diet. Slow-cooked to perfection, this dish is surprisingly easy and incredibly flavorful. It’s a nutritious and delicious option that adds variety to your dinner routine without the histamine stress. Give your family a meal that’s both adventurous and comforting.
Cozy up with a bowl of this chicken noodle soup made right in your slow cooker. It's a great low-histamine dinner option, perfect for those chilly nights when you want something warm and comforting. Just skip the vinegar to keep it safe for your diet. Packed with tender chicken and low-carb noodles, it’s a meal that’s super easy to make and even easier to enjoy.
Enjoy a creamy, savory bowl of beef stroganoff from your crock pot. This low histamine dinner is a hit, and by leaving out the vinegar, it stays perfect for your needs. The tender beef and rich sauce make it an ideal meal for busy weeknights. Just set it and forget it, and you'll come home to a tasty, hassle-free dinner.
Spice up your dinner routine with this easy cajun dirty rice with ground beef. It's a low-histamine dish that's full of flavor and super easy to make. The Cajun spices and ground beef come together for a tasty meal that won't mess with your histamine levels. Perfect for nights when you want something quick and satisfying.
Make dinner a breeze with this vegetable and ground beef skillet, a low-histamine meal that's both delicious and simple to whip up. With fresh veggies and savory ground beef, this skillet dish offers a nutritious and satisfying dinner without any fuss. This recipe is a game-changer for anyone managing histamine sensitivities but still wanting to enjoy flavorful meals.
A lot of people might think that following a low-histamine diet is going to be restrictive, so I hope this article clears up that misconception! As you can see, there are plenty of low-histamine dinner recipes to choose from, from easy 20-minute meals to slow-cooker dishes.
If you want your breakfasts to be hassle-free as well, here’s my list of the best low-histamine breakfast recipes. Need something to hold you over until your next meal? Check out these low-histamine snacks!
