28 Low Histamine Recipes for Histamine Intolerance
Primal Edge Health participates in the Amazon Services LLC Associates Program and other affiliate programs and therefore, may collect a share of sales or other compensation from the links on this page. This comes at no additional cost to you, and all the prices and availability are accurate at the time of publishing.
Are you looking for low-histamine recipes to make your meal plans easier? You came to the right place! As someone who wants to cater to as many diets as possible, I’ve compiled some of the best recipes over the years that are as low in histamine as possible.
Let’s face it, for a kind of restrictive diet that focuses on a particular substance—in this case, histamine—finding meals that are both easy and delicious can be tricky. This is why I’ve made it my mission to make recipes that check all those boxes. Below are some of my low-histamine favorites for breakfast, lunch, and dinner that you might want to try, too.
Table of Contents (click to view)
What is the Low Histamine Diet?
A low-histamine diet revolves around reducing the intake of dietary histamine. This could mean focusing on low-histamine foods, finding low-histamine alternatives, or both. Either way, the goal is to avoid eating too much histamine and the symptoms of histamine intolerance.
Following a low-histamine diet can seem daunting at first, but it’s not as difficult as it seems. For me, I like to find swaps for my favorite high-histamine foods or drinks, like low-histamine alcohol and low-histamine salad dressings. However, the easiest way to stick to this kind of diet is to focus on low-histamine recipes.
Talk to your doctor before making any significant changes to your diet, especially when it comes to food restrictions. They may recommend a low histamine diet for histamine intolerance or Mast Cell Activation Syndrome (MCAS). Whatever the case may be, it’s important to seek professional medical advice to rule out any other possible issues or food intolerances.
Low-Histamine Breakfast Recipes
A low-histamine breakfast is the best way to start off the day right without any histamine flare-ups, and I make it a point to eat a good meal before taking my low-histamine probiotics and other supplements so there isn’t any gut upset.
Luckily, a lot of common breakfast foods are relatively low in histamine. Here are some of my easiest low-histamine recipes that you can make ahead or whip up in minutes in the morning:
1
2 Ingredient English Muffins
Jumpstart your morning with our no-fuss 2-ingredient English muffins! Perfect for those watching their histamine intake, you only need eggs (or just whites if you don't want the egg yolks) and shredded cheese (avoid aged cheese!) to whip up these fluffy, tempting muffins. They're fast, straightforward, and wonderfully low-carb, making them ideal for homemade breakfasts on those rushy mornings.
Welcome the day with a warm, soothing cup of our bone broth latte. It's an energizing, low-histamine drink that marries the richness of bone broth with a subtle caffeine lift. This comforting beverage is just what you need for a healing start to the day, particularly when time is of the essence.
Whisk together a hassle-free breakfast with our cream cheese pancakes. Combining just a few simple ingredients, these pancakes are a quick fix to a delicious, satisfying morning while keeping both histamines and carbs on the low. Ready in a flash, they're simply fantastic, ensuring your mornings start on a high note. Top with honey or maple syrup for a hint of sweetness.
Plunge into our carnivore casserole made with hearty ground beef for a breakfast that keeps histamines in check. It's straightforward to prepare, filling, and low in carbs. This dish is a lifesaver for meal prepping, promising a tasty and robust meal whenever it's called for, ensuring your mornings are off to a delicious and hassle-free start.
Serve up a batch of our 2-ingredient flourless waffles for an effortlessly delightful breakfast. They're a dream for anyone mindful of histamines and carbs, delivering crispy, tasty waffles with minimal fuss. These waffles make mornings a breeze, giving you more moments to relish the day and ensuring you start your day on the right foot.
Lunch is something that should be easy and filling, especially if you don’t have time to make a fresh meal in the middle of the day. Here’s a list of simple meal ideas without any high histamine ingredients that you can meal-prep for your lunches.
6
Easy Cheeseburger Pie
Get ready for an Easy Cheeseburger Pie that'll make your lunchtimes exciting and low-histamine! It's super simple to make with everyday ingredients, offering a budget-friendly, delicious meal that's quick to become everyone's favorite. Your new best friend for a no-fuss, nutritious lunch that hits the spot every time.
Shake up your lunch with our Ground Beef Philly Cheesesteak Skillet, a speedy, single-pan meal that's low in histamines and high in satisfaction. It's the go-to choice for a tasty, filling lunch whipped up in moments, ensuring smiles all around the table without any hassle.
Unleash the flavor of Blackened Pork Chops for a lunch that's low in histamines, quick to cook, and absolutely delicious. Just 15 minutes to a mouthwatering meal, these chops are perfect with a side salad for a well-rounded dish. They're the quick, tasty solution to busy lunchtimes. Pair with a low-histamine salad dressing for best results.
Indulge in the comfort of our Ground Beef and Egg Casserole, the low-histamine dish that's a breeze for any meal. Simply combine, bake, and serve for a rich, satisfying casserole that's as nutritious as it is delectable. It's your shortcut to a fulfilling meal that feels like home.
Whip up a comforting Green Bean Hamburger Casserole for a dinner that's cozy, low in histamines, and loaded with flavor. This economical, easy-to-make dish combines the goodness of ground beef, green beans, and cheese for a meal that's sure to become a family staple.
Transform your lunch with a Cheeseburger-Style Omelet, an innovative, low-histamine meal that's simple yet packed with flavor. It's a creative twist on traditional cheeseburgers, offering all the taste without the histamine worry. A delicious, straightforward dish that's sure to delight.
Build an Allergy-Friendly Burger that respects your low-histamine and gut health needs without sacrificing flavor. Our easy carnivore bun makes this classic dish accessible, topped with your favorite additions for a safe, enjoyable burger experience every time. It's the ultimate meal prep hero for a satisfying lunch.
Add the unique, nutritious world of organ meats with our Organ Meat Pie to your food list, a low-histamine twist on comforting classics. Easy to prepare, this pie offers a rich blend of flavors, making it a great way to introduce nutrient-packed animal products into your diet with a touch of homestyle cooking.
Lighten up your lunch with our Lettuce Wraps, featuring Turmeric Infused Ground Beef for a low-histamine, vibrant meal. Inspired by the freshness of a Mexican salad, these wraps are a fun, nutritious option that's easy to make and even easier to enjoy. A perfect, fuss-free way to brighten your midday meal.
End the day with a nutritious, satisfying meal and maybe even a glass of low-histamine wine. For low-histamine dinners, I’ve picked out meat-based recipes that you can prep in less than an hour or throw in the slow cooker or instant pot.
Bring zest to your dinner table with our Lemon Pepper Pork Chops, the perfect low-histamine dish to satisfy your protein needs. Choose from grilling, stovetop, or oven methods and pair with a fresh salad or steamed greens for a simple yet fulfilling meal. With a spritz of lemon juice, these pork chops promise a zesty flavor kick to brighten your evening.
Settle in for a cozy dinner with our slow-cooked Beef Shank, a low-histamine delight that guarantees melt-in-your-mouth tenderness and rich, aromatic flavors. Served over cauliflower mash, this dish offers a comforting, low-carb alternative to traditional meals, perfect for gathering the family around the table.
Reinvent comfort food with our Chicken Zoodle Soup, a warm, low-histamine embrace in a bowl. Made in the slow cooker, this soup combines tender chicken and fresh vegetables in a zesty broth, swapping noodles for zoodles for a hearty yet healthy family meal that’s easy to love.
Experience the comfort of Shepherd's Pie with a low-histamine, low-carb twist. Cooked in a crockpot and topped with creamy cauliflower mash, this dish is a fulfilling, easy-to-reheat meal that's perfect for busy weeknights or meal prep, delivering flavor and nutrition in every bite.
Whip up a low-histamine Vegetable and Ground Beef Skillet in no time for dinner tonight. This one-pan, budget-friendly dish uses less than 10 simple ingredients, offering a nutritious, flavorful meal that simplifies cooking without sacrificing taste, making it ideal for a quick and satisfying dinner.
Embrace the timeless comfort of a Pot Roast with this low-histamine original recipe, effortlessly brought together in a slow cooker. Enjoy fresh meat, tender vegetables, and a rich, savory gravy in this classic dish that's been simplified for modern life, promising a stress-free, delectable dinner for the whole family to cherish.
If you want to create your own low-histamine recipes, I’ve created a short cheat sheet of ingredients to avoid and ones to focus on based on the SIGHI Histamine List. Take note of the following:
Foods to Limit
Meat and Seafood: Smoked, canned, cured, dried, marinated, and other highly processed meat, fish, and seafood.
Dairy: Aged cheese, raw milk, yogurt, sour cream, acidified buttermilk, dairy-free milk like soy
Vegetables: Sauerkraut, pickled vegetables, spinach, tomatoes and tomato products, legumes
Fruits: Strawberries, banana, pineapple, kiwi, papaya, pears, guava, oranges and other citrus fruits
Nuts and Seeds: Walnuts, cashews, peanuts
Spices and Condiments: Vinegar, yeast extract, soy sauce, hot spices
Sweets: Cocoa, dark chocolate, carob, white chocolate
Beverages: Alcoholic beverages
Foods to Focus On
Meat and Seafood: Natural fresh meat, frozen meat thawed rapidly, eggs, fresh fish, frozen fish
Dairy: Regular milk, cream cheese, cottage cheese, mozzarella, and other non-aged cheeses
Grains: Potatoes, sweet potato, rice, corn, millet, quinoa, oats, pasta
Vegetables: All veggies except the ones mentioned. Best ones are broccoli, asparagus, watercress, kale, eggplant
Fruits: Coconut milk, fresh fruits like mango, blueberries, peaches, apples, cherries, and avocado
Spices and Condiments: Fresh or dried herbs like parsley and basil, table salt, garlic, ginger
Fats and Oils: Butter, ghee, coconut oil, olive oil, tallow
Sweets: Sugar, agave, honey
Beverages: Water, herbal teas, almond milk
Low-Histamine Meals Don’t Have to Be Boring
See? A low-histamine diet doesn’t have to be restrictive, nor does it require any fancy specialty ingredients. Try these recipes for your next meal plan and tell me what you think in the comments below. If you need something to feel you up in between meals, try homemade and store-bought options for low-histamine snacks.
Say goodbye to high-histamine foods and focus on options that won’t trigger allergic reactions. If you need more tips, recommendations, and recipes for a low-histamine diet, don’t hesitate to explore the Primal Edge Health blog!
