10+ Lower-Histamine Recipes

lots of meal inspo

A few weeks ago I started a histamine reset protocol & during this time my symptoms dramatically decreased — which was a huge relief. If you have no idea wtf I am talking about btw — start here:

We are Allergic to Stress

Low histamine eating is not meant to be long term because there are so many amazing foods that do have histamine, including most of my favorite foods — and I have slowly started to reincorporate those (like saurkraut, vinegar, raw cheese, sourdough — and have felt really good). I am doing everything slowly though. Years ago I did low histamine when my health was at it’s worse and I remember feeling so tortured with what I could and couldn’t eat. This time around I honestly had a lot of fun with it. I really focused on all the foods that I could eat (abundance vs. scarcity) which helped a lot, and it made for a fun time getting creative in the kitchen.

Today I am sharing a few of my favorite low-histamine meals. So whether you are on a histamine reset, have MCAS, need some new meal inspo, or are just looking for some delicious recipes — these are for everyone!!

I kind of threw these recipes together as a guideline to what I made, but I really encourage you to have fun with it and measure with your heart <3

PS — most protein I made was always cooked from frozen OR occasionally I would use the water method to thaw it. Just because that was the best way to minimize histamines for me — but I encourage you to cook your proteins however you like.

On the Menu

• Egg-Breakfast Bowls

• Berry Buckwheat Bowl

• Savory Buckwheat Bowl

• Chicken Teriyaki Bowl

• Salmon Bowl

• Ginger-Chicken Pad Thai

• Colorful Chopped Salad

• Salmon Spring Rolls

• Chicken & Rice Bowl

• Steak & Potatoes

• Butternut Squash & Broccoli Brown Rice Pasta

• Also — 10 of my Fav Snacks

Let’s get intoooo itttt….

---

Egg Breakfast Bowls

Since eggs are lower-histamine (yay!) I made a lot of savory breakfast bowls — I didn’t write up physical recipes for these ones but hopefully they can act as some inspo:

• Breakfast Tacos

  • Scrambled eggs in ghee, basil, cilantro micro-greens, almond flour tortilla, EVOO salt & pepper, side of grapes, and gut healthy crispy potatoes

• Savory Brekky Bowl

  • Spring greens and arugula doused in evoo salt and pepper, sautéed onion and bell pepper in ghee, crispy potatoes, soft boiled eggs, cilantro micro-greens, watermelon & purp radish, dill, lots of flakey salt + almond flour tortilla

• Breakfast Scramble

  • Sauteed red onion, bell pepper and sweet potato with egg scramble cooked in ghee, parsley, flakey salt, almond flour tortilla

Berry Buckwheat Bowl

*serves 1*

Ingredients

• 1/2 cup buckwheat hot cereal

• 1/4 cup oats

• 1 cup coconut milk

• 1/2 cup frozen berries (I did raspberries & blueberries)

• 1 tbsp ghee

• 1 tsp vanilla

• Toppings: 1/2 stewed apple, almond butter, bee pollen, flakey salt, dash of milk and honey drizzle

Recipe

1. Melt ghee in a small pot, add in buckwheat and oats, stir around to coat

2. Add in berries and mix

3. Pour over coconut milk, mix and bring to a light boil

4. Reduce heat to low and cover for about 10 minutes, remove from heat and stir in vanilla, let sit for a couple more minutes

5. Add to a bowl and top with toppings and enjoy!!

Savory Buckwheat Bowl

*serves 1*

Ingredients

• 1 cup buckwheat

• 2 cups filtered water

• 1 tbsp ghee

• 2 eggs

• 1 cup arugula

• 2 carrots

• salted sprouted sunflower seeds

• salt & pepper

• evoo

Recipe

1. Melt ghee in a pot and stir in buckwheat, add in water and bring to a light boil then reduce to low and cover, cook for about 20 minutes

2. For soft boiled eggs — bring water to a roiling boil and lightly drop in eggs, cooking for just under 7 minutes — Prepare an ice bath so when the time is up drop them in the ice bath — peel after 5-10 minutes

3. Add arugula into a bowl and shave carrot ribbons into bowl — toss with olive oil, salt, pepper and sunflower seeds

4. Once buckwheat is done add onto the salad, add eggs and drizzle more evoo on top plus flakey salt and any other toppings you enjoy (herbs would be yum!), ENJOY!

Chicken Teriyaki Bowl

*serves 2*

Ingredients