Low Histamine Recipes to Enjoy...with September updates!

Like every family our there, we have a lot going on! In our case it is homesteading with gardening, and tending to the chickens and the land. Learning about our new home state of Texas, and exploring all that we can when we have open time. As well as time with family, and getting ready for the next celebration. Here recently we have had to add something else...a Low Histamine eating plan. 

When you hear talk of histamine, it is natural to think of our sinuses. 

But histamines are everywhere. Including in our food. Some food sources have more histamines than others, and what can happen is that in time, our ability to naturally digest/dispose of histamines can become impaired. When we do not make enough of the enzyme needed to take care or clean out the histamines in our gut, they build up. This is called Histamine Intolerance or Histamine Overload. But often this can be turned around with an elimination diet and then a reintroduction phase to return to your normal eating pattern. The goal of the elimination diet is to allow your gut to rest and once again begin making enough Diamine Oxidase the digestive enzyme needed to handle and properly dispose of histamines in the gut. Depending upon personal circumstance, you may also add a DAO enzyme capsule to your meal plans. 

Why do I know about this? 

Because I have been in a state of Histamine Overload for some time now. However I did not even know about it, as a condition, until the most unlikely thing occurred. My very own homemade whole wheat sourdough bread was giving me a stomachache. What?! Please, say it isn't so! I have been baking bread for my family for decades. I bake the bread my grandson eats. Baking bread for my family now spans three generations. Bread and specifically my homemade bread has always been the one thing I could always eat. Even when I had an active ulcer. And I have had my share of ulcers through the years....but all of a sudden my bread, my homemade bread, was not settling in with me. Worse, it was causing pain. Pain from a lack of proper digestion...

Because the bread issue was completely new. I knew something was up.

So I began researching and luckily came across an article talking about Histamine Overload, including foods that are considered high histamine foods, and what the side effects of too much histamine are. And immediately I saw myself! Right there, smack dab in the middle of that article. Not only that, I realized that from time to time in the past it had flared up, without my understanding what was happening. I might even have thought it was another ulcer. After researching Histamine Overload, I knew I had to make some changes to my diet in order to be able to heal and have my system clear out the overloaded histamines. To be able to return to normal functioning.  

• However before we go any further, I want to say Histamine Overload has nothing to do with gluten intolerance. Even though wheat is a major source of histamines, as well as gluten. They are completely separate disorders. 

• And that while I am not a medical professional, I am a woman who has (before retirement) worked in the medical field for 20+ years. And I know how to research! 

• And yes, I do recommend that you speak to your healthcare professional if that is your usual and preferred way to take care of health concerns and or have questions. 

• Also if you have an interest in doing your own research, at any time, this website has been my "go-to" for those same 20+ years. And this is the article that I read: from Healthline: Understanding Histamine Tolerance. 

But since we still have to eat, how about some naturally low histamine recipes? 

The list of the high histamine foods to be avoided is long. But the good news is that the list of naturally low histamine foods is too! My purpose with this offering is to help you with delicious, scratch made food using low histamine ingredients. There are no special ingredients to buy, as most of these recipes call for basic pantry staples. And honestly these are the same recipes I have been making for years. They are also the same recipes that I have already shared on Scratch Made Food! & DIY Homemade Household. Nothing new, nothing too fancy to make, and nothing we haven't been eating all along. They have simply been highlighted and shared here for the low histamine ingredients called for.   

But why make a list of recipes?

Because when the available menu of what you can eat shrinks, the quality of the food that you do get to eat, is very very important. Plus having recipes available, will keep you cooking and eating healthy meals. And honestly, eating can still be a joy. Eating well is very important during any condition you might be healing from. Including this one. 

I have the recipes in meal time order. 

I will confess right now, breakfast is hard, around here currently it is oatmeal in one form or another or eggs. But I do have some great granola recipes to offer. And I am working on other options as well. Lunch is also a bit difficult, but leftovers from dinner work very well! And then we will move on to main dish ideas, side dish ideas, which also work well for lunches, and yes, desserts. Rest assured that as new recipes come to light, I will update this collection. Why? Because I don't like eating the same thing everyday either...

Also I would like to share the following information I have learned from my own Low Histamine eating plan: 

Each individual in Histamine Overload will react to histamines in the foods they eat, differently. Some more severely than others. The important thing to remember is keeping track of what you may have eaten. And that all food even those foods that are naturally low histamine, still has histamines. You may find that even low histamine foods, will cause a reaction. (I found this to be true for me.) You may also find, like me, that adding a DAO supplement is necessary to purge off the excess histamine. 

Considering leftovers. I do not eat leftovers for lunch every day. It is simply to many histamines. Leftover food (especially meat based recipes) will have more histamines than freshly cooked food. For this reason I now use a DAO supplement when having leftovers for any meal. Speaking for my family home, our food budget has always included utilizing leftovers, and honestly will continue to do so. Silly as it sounds, it took me awhile to realize that the oatmeal I cooked yesterday, is a leftover...

Also some of the high histamine foods were important to remain in my meal plan, due to the nutrition they offer, so again when eating these foods (bananas and avocados come to mind) I do take a DAO supplement. 

If I am eating with friends or a family gathering, I also use a DAO supplement in order to enjoy the meal. This saves googling all the ingredients or asking to see a recipe. I automatically stay away high histamine foods, including pasta, bread, cakes (all food made with wheat) etc. But having a meal with friends is good for us in so many ways! And once you are familiar with your favorite low histamine foods, it is easy to stay away from everything else. 

And lastly, there are NO foods that are histamine free. Even consuming low histamine foods exclusively will result in consuming histamines. If you have become severely affected by histamines (I am/was in that category.) you may want to use a DAO supplement from the beginning to help your gut and digestion system to heal. So that you will begin making the needed enzyme on your own. 

Let's get started shall we?

Breakfast offerings:

Honey and Almond Granola. The standard deliciousness that granola is! Sweetened with honey and added protein from the almonds. 

A Better Bowl of Oatmeal Easy technique to add an egg to up the protein content of your bowl of oats. 

Maple Pecan Granola Real maple syrup and pecans take this granola to a new level of crunchy deliciousness!

For the Irish Oatmeal fans! Irish Oatmeal that Pretty Much Cooks Itself. For low histamine, skip the sliced bananas garnish, opt for apple slices.

Let's Go Coconuts Granola is coconut all the way! Calling for shredded coconut, coconut oil and coconut sugar. You will get a delicious bowl of caramel crunch to enjoy!

Lunch and Beverage Offerings: 

Mushroom and Potato Soup.  Soup is a good choice for lunch, this one is just as delicious from a mug or a bowl. Skip the sour cream garnish for low histamine, instead garnish with diced hard cooked eggs. 

When made with pecans Cottage Apple Salad. is a crunchy and delicious lunch. 

Once pureed this soup is quite lovely, in a mug or a bowl. While Chock Full of Vegetables Sipping Soup does contain tomato paste, even with the small amount it would still be considered a low histamine food. You may also leave the tomato paste out, if desired. 

A pitcher of cantaloupe Aqua Fresca  would be perfect along side your lunch, especially on a warm day!

Main Dish Offerings:

With no bread used in the filling, Beef and Potato Meatloaf is a delicious low histamine dinner option. 

When made with broth Oven Braised Beef and Pork will be a delicious low histamine dinner offering. Plus it makes a good sized pan of braised meat. Enough for leftovers, if desired. 

Chicken Baked with Peaches Thyme and Dijon Mustard. Most condiments tend to be high histamine, yet Dijon is considered a low histamine food. All the ingredients in this recipe are considered to be low histamine and come together deliciously.

Pork Steaks Braised in Milk.  Nothing could be easier, or tastier! The gravy is perfect over mashed potatoes. Do use the cornstarch option when making the gravy. 

Curry Maple Dijon Chicken Thighs.  Flavor like this is always a good idea for dinner, especially a dinner this easy to get into the oven. 

Using broth as your braising liquid, Easy to Make Shredded Beef.  Perfect to be used in a corn tortilla taco or even a baked potato bar!

Use the cornstarch option for breading the chicken, for Pan Fried Chicken with Broccoli and Brown Rice. This is a one pan dinner idea. 

Mini Pot Roast Dinner in Under an Hour. A complete dinner, perfect for those nights when you are hungry and don't want to spend a lot of time in the kitchen!

Got guests coming for dinner? Pepper Thyme Chicken over Polenta with Bitter Greens, from Laurie Colwin. Note: crushed red pepper is a high histamine food, but 1/2 teaspoon is of little consideration for this recipe. You may omit if desired. 

Side Dish Offerings:

Mashed potatoes will be your new best friend! Mashed Potatoes, no drain Instant Pot Easy. 

For those times you have leftover mashed potatoes, Fried Mashed Potatoes, my grandmother's potato cakes. 

Brown Rice. I cook this up ahead and freeze for easy dinners. Life is easy with some recipes cooked and in the freezer waiting. 

Cabbage New Potato and Onion Skillet. This goes with everything or perfect as a fill in side dish. 

Skillet Braised Sweet Potatoes and Peas. While this sounds unusual, it is a delicious combination and a side dish you will make again and again. 

Cilantro Brown Rice and Red Potatoes. Unusual and delicious! Wonderful as a side dish or perfect with a main dish that offers a sauce or gravy. 

Roasted Root Vegetables, a slow cooker recipe. The perfect way to get your 5 a day!

Oven Roasted Brussels Sprouts with Apples and Pecans. When you see plump and fresh brussels sprouts in the market, you will want to make this delicious recipe!

Coconut Brown Rice. Delicious with spicy foods, but leftover Coconut Brown Rice makes a lovely porridge for breakfast when drizzles with honey. 

 

Butter and Cinnamon Glazed Carrots. This will make any meal special!

Slow Cooker Roasted Potatoes, a perfect way to enjoy potatoes or cook them ahead!

Easy Baked Mushrooms with Thyme and Garlic. Mushrooms seem to turn any meal into a feast. You will love these...

Traditional Irish Champs are delicious. Turn leftovers into Colcannon by folding in softly sautéed cabbage. 

You might not think of radishes as a cooked vegetable for a side dish. But Oven Roasted Radishes are quite delicious! 

Dessert Offerings: 

Honey and Cinnamon Baked Apples.  Apples are one of the few fruits that can be eaten raw, or cooked and the histamine level remains low. 

These Little Almond Wafers are buttery and not too sweet. Made with almond flour they are a low histamine treat! Perfect beside the Peach Compote highlighted below...

When using juice packed peaches, Easy Peach Compote.  is a delicious surprise to enjoy for dessert!

Maple and Butter Baked Apples.  An apple a day, keeps the doctor away, was a common saying in my youth, We might as well enjoy them for dessert. 

Honey Vanilla Custard. Another delicious 5 ingredient recipe, for low histamine, skip the whipped cream...

Dessert Apple Slices. This cup of apple slices tastes just like pie! For low histamine, do skip the whipped cream. 

Maple Custard.  Easy and delicious, only calling for 5 ingredients. For low histamine skip the whipped cream...

Extra Offerings: 

Whole Fruit Organic Applesauce. so easy in your Instant Pot. Make ahead and freeze. 

Crunchy Protein Spoonful's are perfect over cereal. cut avocado or anywhere you would like a crunchy delicious flavor! Use the pecan option for low histamine.

Easy to Peel Hard Cooked Eggs. Made easy in your Instant Pot. Great to have on hand, and these peel quite easily! For those who do not use an Instant Pot, I also have this stovetop process. 

Honey Simple Syrup, is perfect in a cold beverage or drizzled over fresh fruit. 

Roasted Garlic the Easy Way. Perfect to have on hand to easily add garlic flavor to vegetables, mashed potatoes and rice. 

UPDATED: 09.14.2025

#wholefoodingredients

#scratchmadefoodforyourfamily

#lowhistaminerecipes

Thanks for stopping by!

We offer new and delicious recipes as well as DIY ideas for your home, regularly. Feel free to drop us an email request for any question or recipe you may be looking for. In addition, like all our guests, we invite you to come for a visit again and again for new recipes, and my down-home take on frugal ways to keep your home in tip top shape.

Hey you, don’t miss a post! Please consider following Scratch Made Food! & DIY Homemade Household. To follow by email, and/or by RSS feed, complete the application located on the right-hand side of the blog. Please Note, some posts may contain affiliate links, thank you for supporting Scratch Made Food! & DIY Homemade Household. 

PS, friends, and family who love good food and household ideas might love us too! Tell them about us, and thanks for the referral! 

You may also enjoy, Creative writing From the Heart... stories of life, living, and family. Now, From the Heart Vol II can be found here. 

Scratch Made Food! & DIY Homemade Household proudly shares with these generous link parties featured here.