Have histamine intolerance? Eat safely with these delicious low-histamine recipes! Everything from breakfast to dinner to dessert.

20+ low-histamine recipes. RaiasRecipes.com

20+ Delicious Low-Histamine Recipes

Rashes, allergies, headaches, diarrhea, asthma, flushing… If you have ever dealt with histamine intolerance, you know that it can be quite the beast. And if you have dealt with it, you probably know that there are certain foods that make it worse, and some that make it better!

For instance, if you eat a can of tuna, or some tomato sauce on pasta, your histamine tolerance might be at the end of its rope. And that’s no fun! But if you snack on some fresh blueberries, bell peppers, or pumpkin seeds, your body may remain nice and calm.

While there are a ton of foods that contain high levels of histamine, or will lower your body’s tolerance of histamines, there are actually quite a few safe foods. And thankfully, while staying away from histamines you can still make so many delicious things!

Here I’ve rounded up quite a few low-histamine recipes to help you as you work to calm down your body’s response to histamine.


Salted Caramel Granola from The Histamine Friendly Kitchen


Faux Banana Bread – You can still enjoy the same texture and sweetness of a ‘nana loaf, using low histamine ingredients with this recipe from Fact vs. Fitness!

Low-Histamine Breakfast Muffins – Feel like the queen of your own coffee house, with these delicious low-histamine, high-awesome breakfast muffins from Food Dehistified.

Oat-Free Granola – Delicious and perfect for breakfast or a snack, you’ll love this oat-free granola from Fork Broccoli.

Coconut Sorghum Pancakes – These easy and filling pancakes are a hit with the family. They’re gluten and dairy-free, and vegan too.

Salted Caramel Granola – This vegan salted caramel granola from The Histamine Friendly Kitchen is deliciously crunchy and extremely difficult to keep your hands off!

Low-Carb Blueberry Muffins from The Harvest Skillet

Blueberry Muffins – These blueberry muffins from Low Histamine Baby are a delicious and convenient breakfast or snack.

Easy Egg & Potato Breakfast Muffins – Need an easy, grab-n-go breakfast? These gluten-free egg & potato breakfast muffins are for you! They’re hand-held, grain-free, and Whole30!

Low-Carb Blueberry Muffins – These low-carb blueberry muffins from the Harvest Skillet are one of my favorite breakfasts of all time. Super easy and healthy! Low-histamine, paleo, gluten-free, grain-free, and dairy-free.

Carrot Ginger Juice – This carrot juice from Healthy Substitute doesn’t just provide you with some great brain and skin benefits, it’s also an incredibly refreshing drink as well with its own natural sweetness.

Easy Egg & Potato Breakfast Muffins from Raia’s Recipes

Pomegranate Juice – If you are looking for a great way to boost your immune system and keep your histamine bucket from overflowing then this anti-inflammatory pomegranate juice recipe from The Histamine Friendly Kitchen is perfect!!!

Easy Homemade Apple JuiceNo more buying nutritionally worthless apple juice from the store, this homemade apple juice in the blender is easy peasy and packed with goodness!

Low Oxalate Bread – This bread from Eat Beautiful is a wonderfully textured bread with no yeast — an easy quick bread recipe. Perfect for a breakfast toast!

Easy French-Style Omelette – You don’t need to be a chef to make a gorgeous omelette! This easy French style omelette is a delicious paleo and GAPS-friendly treat that’s sure to become a favorite.

AIP Mexican Stew from Eat Beautiful

Main Dishes

Coconut & Kale Fried Rice – Ready to try this Asian fusion recipe with a low histamine twist? This coconut and kale rice from Fact vs. Fitness is a delicious meal without all of those histamine containing and liberating ingredients!

Porcupine Meatballs – Parents and kids alike will enjoy these fun and delicious porcupine meatballs with easy pan gravy. With only a few naturally gluten-free ingredients, they’re an allergy-friendly meal the whole family will love!

Low-Histamine Cassava Pizza Crust – No need to miss out on pizza with this little cassava pizza crust from The Histamine Friendly Kitchen. Top it with this histamine-friendly pumpkin pizza sauce.

Nomato Sauce & Lamb Meatballs – This nomato sauce from Fork Broccoli is made from beets, onions, celery and some Italian spices all blended together to make the most delicious alternative to tomato sauce.


Grain-Free Skillet Pizza from Raia’s Recipes

Grain-Free Skillet Pizza – Don’t miss out on pizza night again with this easy thin crust, grain-free skillet pizza! Only three ingredients needed for the crust, but the possibilities for toppings are completely up to you! Made on a cast iron skillet, this pizza starts out on the stove-top, then gets broiled to give the cheese a nice crispiness that is so delicious. Use a nomato sauce to keep your pizza low-histamine.

Ground Beef Tacos – With this ground beef taco recipe from Fact vs. Fitness, it’s time to turn your dinner table into a low histamine Mexican fiesta… in under 20 minutes!

Low-Histamine Lasagna – This low histamine lasagna from the Histamine Friendly Kitchen is nightshade-free, dairy-free, and picky-eater approved! It’s a dream come true for moms.

Crispy Coconut Pan-Fried Salmon – Easy and delicious, this crispy coconut pan-fried salmon is a winner every time! With minimal prep and only a few paleo-, keto-, and Whole30-friendly ingredients, you won’t mind making it often. 

AIP Mexican Stew – This delicious stew from Eat Beautiful is a “dump and go” recipe, quickly made in the Instant Pot. You’ll LOVE this delicious, savory dinner, the exciting flavors and having leftovers for easy dinners ahead.


Porcupine Meatballs from Raia’s Recipes

Zoodles with Low-Histamine Pesto & Turmeric Chicken – Enjoy turmeric chicken with pesto and zoodles for a delicious low-histamine dinner from the Histamine Friendly Kitchen.

Coconut Soup – This lovely anti-inflammatory coconut soup from the Histamine Friendly Kitchen is filled with veggie goodness, is easy and quick to make, and you can play around with the filling to suit your needs and tolerance level.

Chicken & Sweet Potato Stew – Low-histamine Instant Pot chicken & sweet potato stew from Eat Beautiful is a delicious gluten-free, paleo, Whole30 or AIP dinner. A one-pot dump & cook recipe — easy and fast to make!

Fall-Apart Tender Short Ribs in the Instant Pot – No need to stress about prep with these easy and delicious fall-apart tender short ribs in the Instant Pot! Plus they’re Whole30, paleo, and GAPS-friendly, too.

Family Friendly Roast Chicken – This family favorite roast chicken is a simple go-to for dinner! It’s easy to make fit paleo, GAPS, keto, and Whole30 lifestyles.

Vegetable Stock from The Histamine Friendly Kicthen


Carrot Ketchup – There are a lot of recipes for “nomato” ketchup out there, and I have tried out a few of them. This one from the Histamine Friendly Kitchen is delicious!

Cauliflower Carrot Hummus – This cauliflower carrot hummus from the Histamine Friendly Kitchen is a go-to for snack time!

Low-Histamine Nomato Sauce – Nomato sauce from Low Histamine Baby made with fresh ingredients with a faster cooking time in the Instant Pot.

Red Bell Pepper Sauce – Perfect for pasta or sautéed veggies, this creamy vegan red bell pepper and cauliflower sauce from the Histamine Friendly Kitchen will be a hit.

Vegan Ranch – This ranch from Low Histamine Baby is creamy and full of flavor and perfect for dipping veggies and drizzling on salads!

Vegetable Stock – Learn how to make a beautiful low-histamine vegetable stock with this recipe from the Histamine Friendly Kitchen.

Creamy Cauliflower White Sauce – Need a dairy-free alternative to alfredo sauce? This creamy cauliflower white sauce will do the trick! It’s easy, paleo, GAPS, and super-tasty!

Vegan Blueberry Zucchini Cake from The Histamine Friendly Kitchen


Raw Cookie Dough Bites – life is way too short to miss out on delicious food – so give these raw cookie dough bites from Southern In-Law a try!

Personal Pan Apple Pie – Need a grain-free, sugar-free treat for one? This personal pan apple pie is the answer. It’s free of grain, sugar, and dairy, making it perfect for paleo and GAPS lifestyles.

Carrot Cake Muffins – So moist, so tasty, so indulgent! These muffins from Low Histamine Baby are loaded with carrots, so they’re basically like eating a vegetable.

Coconut Watermelon Popsicles – With only 2 ingredients, these naturally-sweetened coconut watermelon popsicles are a super easy favorite for the summer! They’re naturally vegan and paleo, too!

3-Ingredient Keto Angel Food Cake from Raia’s Recipes

Vegan Blueberry Zucchini Cake – This ugly duckling of a cake from the Histamine Friendly Kitchen definitely deserves all the love in the world!

Cassava Flour Angel Food Cake – Enjoy angel food cake once again with this easy and delicious cassava flour angel food cake! It’s free from refined sugars, nuts, and dairy and oh-so tasty. 

Maple Oatmeal Cookies – This little maple oatmeal cookie from Learning to Eat Allergy Free satisfies the snack craving when dessert time comes around.

Paleo Mug Cake – Bring the mug cake back with this easy, low histamine and paleo recipe from Fork Broccoli!

3-Ingredient Keto Angel Food Cake – This 3-ingredient paleo and GAPS angel food cake is an easy and delicious treat! Perfect for a first birthday cake or for a healthy shovel for berries and whipped cream… Keto option included!

Over 20 gluten-free low-histamine recipes. raiasrecipes.com