15 Low-Histamine Recipes for Better Health
15 Low-Histamine Recipes for Better Health
Easy, wholesome recipes designed for mindful, feel-good eating.
If you're managing histamine intolerance, finding delicious meals that fit within dietary guidelines can feel like a challenge. This recipe collection is here to make things easier! These carefully crafted dishes offer low-histamine, tasty, and simple options, helping you maintain variety in your meals while avoiding common triggers.
Whether you're new to the low-histamine lifestyle or already well-versed, these recipes can support your journey toward improved well-being. With fresh ingredients and thoughtful preparation methods, they provide satisfying meals without the worry.
To learn more about the low-histamine diet and how it may help reduce symptoms like headaches, skin issues, and digestive discomfort, check out The Rily Guide to the Low-Histamine Diet by our in-house nutritionist, Damien Zielinski. Happy cooking!
Cinnamon Oat Pancakes
Recipe by Tina Gravalos
These gluten-free pancakes, made with oat and coconut flour, are perfect for those following a low-histamine diet. Oats are known for being gentle on the digestive system, and coconut flour provides a light, high-fibre alternative. Ground cinnamon adds a warm, comforting flavour without triggering histamine sensitivity, making this breakfast a great way to start the day. With minimal ingredients, these pancakes are low in histamine and packed with essential nutrients like fibre, which support heart health and digestion, making them a wholesome and easy-to-make option for a satisfying morning meal.
Black Sesame Latte
Recipe by Fran Allen
This cozy, caffeine-free latte is ideal for those on a low-histamine diet. Black sesame tahini provides a rich, nutty flavour while being gentle on the stomach, and oat milk is naturally low in histamines, making this drink a soothing and relaxing alternative to traditional coffee. The combination of maple syrup and vanilla extract adds a touch of sweetness without introducing common histamine triggers, creating a comforting drink that's perfect for mornings or as an evening treat. Enjoy this simple beverage for a calming and anti-inflammatory start or end to your day.
Tahini Maple Roasted Carrots
Recipe by Tina Gravalos
These roasted carrots are a great addition to a low-histamine diet, as they feature simple, wholesome ingredients. Carrots are naturally low in histamines and packed with vitamins, making them a healthy choice for overall wellness. The tahini and maple syrup provide a creamy, slightly sweet dressing that complements the carrots' natural flavour without adding histamine triggers. This easy-to-make dish is perfect for hormone balance and digestive health, making it a nutritious and gentle option for a side dish or holiday meal.
Cilantro Ginger Lamb Chops
Recipe by Megan Horsley
Lamb chops infused with fresh ginger, cilantro, and orange zest create a vibrant and flavourful dish that's perfect for a low-histamine diet. Ginger is known for its anti-inflammatory properties and is an excellent choice for those with histamine sensitivity. The absence of common histamine-rich ingredients, like fermented products or aged spices, makes this dish both soothing and satisfying. Pair with a fresh, vegetable-based side dish for a balanced, nutrient-rich meal that's easy to digest and enjoyable for those managing histamine intolerance.
Gluten-Free Pumpkin & Sage Ravioli
Recipe by Megan Horsley
This gluten-free ravioli, filled with pumpkin and sage, is an excellent low-histamine meal. Pumpkin is rich in antioxidants and beta-carotene, which support immune health and are gentle on the digestive system. Sage adds a fragrant, aromatic touch without triggering histamine sensitivities. With a simple dough made from gluten-free flour and eggs, this ravioli is a comforting, easy-to-make dish that provides essential nutrients while avoiding common histamine-rich ingredients, making it a great option for a healthy, soothing meal.
Whole Roasted Cauliflower with Dressing
Recipe by Megan Horsley
Cauliflower is naturally low in histamine, making it an ideal choice for those on a low-histamine diet. This whole roasted cauliflower is paired with a tahini-based dressing that adds a creamy, nutty flavour without introducing histamine triggers. Avocado oil and lemon juice are both anti-inflammatory and gentle on the digestive system. This dish is perfect for supporting liver and digestive health while providing a flavourful, comforting meal. The simplicity of the ingredients ensures this recipe is easy to make and well-suited for anyone managing histamine intolerance.
BBQ Chicken Stuffed Sweet Potatoes
Recipe by Tina Gravalos
This easy-to-make dish featuring BBQ chicken and baked sweet potatoes is a perfect choice for those on a low-histamine diet. Sweet potatoes are rich in vitamins and antioxidants and are naturally low in histamines, making them a safe and nutritious base. The BBQ sauce used here is histamine-friendly and simple to prepare. This dish is a great source of protein, fibre, and essential nutrients, offering a healthy, satisfying meal that's both gentle on the stomach and packed with flavour.
Coconut Salmon Chowder
Recipe by Jaclyn Irwin
This creamy coconut salmon chowder is a low-histamine alternative to traditional chowders. Made with full-fat coconut milk, it's a rich, anti-inflammatory base that complements the mild flavour of salmon. The addition of turmeric and ginger helps support digestion and reduce inflammation, making this dish not only delicious but also gentle on the digestive system. Free of dairy and processed ingredients, it's a nourishing and soothing option for those following a low-histamine diet, making it perfect for a comforting meal.
Spatchcock Chicken & Vegetables
Recipe by Bianca Osbourne
This simple, roasted spatchcock chicken dish features tender chicken and hearty vegetables like carrots and potatoes. The spices used—kosher salt, cayenne powder, and rosemary—are all histamine-friendly and add delicious flavour without overwhelming the digestive system. This easy-to-prepare, one-pan meal is a perfect option for those following a low-histamine diet, offering protein, fibre, and essential nutrients in a single, satisfying dish. The absence of histamine-triggering ingredients makes it a great option for those seeking a soothing, balanced meal.
Low Histamine Red Pepper & Garlic Pasta
Recipe by Megan Horsley
This comforting red pepper and garlic pasta is an excellent choice for those following a low-histamine diet. The combination of roasted red peppers, garlic, and rice pasta is gentle on the digestive system, while the creamy coconut milk adds richness without triggering histamine sensitivities. With fresh parsley and a touch of Italian seasoning, this dish is simple, flavourful, and easy to digest. Perfect for a cozy night in, it's a nourishing and satisfying option that avoids common histamine-rich ingredients.
Chicken with Dairy-Free Creamy Mushroom Sauce
Recipe by Jaclyn Irwin
This creamy mushroom sauce made from soaked cashews is a great low-histamine alternative to traditional creamy sauces. Cashews provide a rich texture without dairy, and the use of fresh garlic and mushrooms adds flavour while keeping the dish gentle on the stomach. Chicken breasts serve as a lean protein, making this a balanced and satisfying meal that's perfect for those with histamine sensitivity. The combination of ingredients ensures this dish is both nourishing and easy to digest, making it a great option for anyone on a low-histamine diet.
Skillet Turkey Meatballs
Recipe by Tina Gravalos
These turkey meatballs are a fantastic low-histamine meal option. Turkey is a lean protein that's easy to digest, and the fresh parsley and garlic used in the recipe add flavour without triggering histamine sensitivities. The inclusion of gluten-free breadcrumbs ensures this dish remains easy on the digestive system, while the minimal seasoning makes it a versatile, soothing meal. These meatballs are perfect for a quick, healthy weeknight dinner and can be paired with a variety of low-histamine sides to complete the meal.
Brown Butter Smashed Sweet Potatoes
Recipe by Jaclyn Irwin
These smashed sweet potatoes are a perfect low-histamine side dish. Sweet potatoes are naturally low in histamines and provide a rich source of beta-carotene, which is beneficial for eye health and immune function. The brown butter and crispy sage add flavour without overwhelming the dish, while the walnuts provide a crunchy texture. This dish is an excellent alternative to traditional mashed potatoes and is gentle on the digestive system, making it an ideal choice for anyone looking for a soothing, nutrient-packed side dish.
Grilled Zucchini Salad with Hot Honey
Recipe by Fran Allen
This grilled zucchini salad is a light and refreshing low-histamine option. Zucchini is naturally low in histamines and provides a mild, nutritious base for this dish. The addition of fresh herbs like parsley and mint, along with a touch of hot honey, creates a flavourful dressing that enhances the zucchini's natural taste without triggering histamine sensitivity. The salad is topped with feta cheese, which is a histamine-friendly option when consumed in moderation. This simple, nutrient-packed dish is perfect for a quick, easy, and satisfying meal.
GF Chocolate Oat Breakfast Cookies
Recipe by Megan Horsley
These gluten-free breakfast cookies are perfect for anyone following a low-histamine diet. With ingredients like almond butter, oats, and banana, they offer a nutrient-dense, quick breakfast or snack. The absence of high-histamine ingredients like dairy, gluten, and refined sugars makes them a soothing option for sensitive systems. The blend of cinnamon and a touch of maple syrup provides just the right amount of sweetness without triggering histamine responses. Packed with healthy fats from almonds and protein from the vegan chocolate protein powder, these cookies support sustained energy levels. Easy to prepare and perfect for busy mornings or a midday snack, these cookies are a simple, delicious addition to a low-histamine diet.
