Today we’re going to take a focused look at low histamine breakfast ideas. I’ll cover low histamine breakfasts that will be good for cold mornings, busy mornings, and more. I’ll also share some great recipes and ideas that are freezer friendly so you can batch cook and get ahead (be sure to use the table of contents below to jump around).
Honestly, THAT is the big takeaway, before you even get started. None of us, myself included, have the time/desire/energy to cook so many times a day, every single day. So, with that in mind, I want you to think about foods you can batch cook so you can comfortably eat 50% of your meals from your freezer stock each week. It’s going to make following a low histamine diet feel SO MUCH easier, I promise.
Important Note: This article focuses more on ideas and techniques. I also include basic ratios, instructions, and ingredient combinations to get you started. It’s like I’m teaching you how to fish, rather than handing you a low histamine fresh caught fish. If you’d rather read more about low histamine breakfast ideas with recipe links, read one of these articles instead.
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Great Ingredients to Keep on Hand
When it comes to putting together a fantastic low histamine breakfast, you’re going to want to have your fridge and pantry stocked with tasty low histamine foods to pull from. Remember, there’s ongoing research and just because someone like me publishes a list doesn’t mean every item on the list will be safe for you. Not only that, but each person will have different tolerance levels and mast cell triggers. It means you may be able to have some high histamine foods that aren’t listed, some lower histamine foods that aren’t listed, and so on.
With this kind of special diet, it’s what I like to call hyper individualized. The easy way to know what’s going to work for you is to keep a detailed food journal starting yesterday. A detailed journal will help you quickly understand what your histamine bucket looks like in terms of size, and how quickly it fills.
- Chia Seeds & Hemp Seeds
- Psyllium (great if you want to bake gluten free bread at home)
- Sweet Potatoes, Yams, Potatoes
- Milk or Dairy Free Milk (coconut milk, macadamia milk, homemade milk, tolerated cow’s milk, tolerated sheep’s milk, etc.)
- Quail Eggs if Tolerated
- Fresh Herbs (basil, parsley, and sage are a great starting point)
- Dried Low Histamine Spices (sweet paprika, cardamom, etc.)
- Granulated Sweeteners (maple sugar, date sugar, coconut sugar, etc.)
- Liquid Sweeteners (maple syrup, date syrup, etc.)
- Flour Made From Gluten-Free Grains (brown rice,
- Cooking Oils (olive oil, coconut oil, tiger nut oil [tuber, not a tree nut])
- Ground Low Histamine Meat
Fresh Vegetables That are Low Histamine
This list is going to focus more on fresh vegetables that are breakfast friendly. Now, you can eat anything, anytime, so keep that in mind as you review the list. If you’d like to see more of my low histamine food lists, be sure to grab a copy of my Low Histamine Cookbook.
- Asparagus
- Beets
- Bell Peppers (sweet, not hot)
- Carrot
- Celery
- Cucumber
- Lettuce
- Squash
- White Onion
- Zucchini/Courgette
Low Histamine Fruits to Purchase
When it comes to fresh fruit, there’s a LOT of conflicting information available. You may notice that my list of fresh fruits is smaller when compared to others, and that’s because I compile available data from many major institutions including the SIGHI list and other notable institutions and doctors. This is a non-exhaustive list, and you can see more in my Low Histamine Cookbook.
- Apple
- Apricot
- Blackberry
- Cherry
- Coconut
- Dates
- Dragon Fruit
- Melon (excluding watermelon)
- Peach
- Pomegranate
- Starfruit
Oat Milk: The Histamine Information You Need
If you’re new to managing a low histamine diet, it’s important that you familiarize yourself with food processing in general. The more you understand how packaged foods are made, the easier it will be to know if something might be safe for you to consume. With commercial oat milk, there’s a fermentation process that you won’t find on the label, or on a company’s website.
However, to get commercial oat milk, the oats go through several processing steps, including fermentation, which is a big fat no for those who follow a low histamine diet. The great news however is that you can make low histamine oat milk at home if you can’t have cow’s milk.
Homemade oat milk can be made in large batches, and you can freeze amounts that make sense for your needs. For example, if you’re one person, consider making 4.5L/20 cups at a time. Then, freeze your milk in 2 – 3 cup increments. Each time you thaw a milk container, make a batch of muffins, some pancakes, some overnight oats, and have a little left over for a creamy pasta.
This kind of batch cooking can really come in handy, as pausing everything to make more milk can be a bit of a pain. One last note: if you see a product in stores that contains oat milk, there’s a very good chance that it’s fermented commercial oat milk, and the product won’t be safe. However, some free-from bakeries like the one that I opened and ran for years made the milk fresh, and it would be safe. So, don’t hesitate to reach out to brands and eateries, but also don’t get your hopes up too high.
Mammal & Cow’s Milk: The Histamine Information You Need
Interestingly, a lot of milk products are considered low histamine, however, not all are. Be sure to review extensive lists, as this is a short list to get you started. The gist is simple: fermented and aged products are off the menu. If you’ve had allergic reactions to milk, be sure check out my Ultimate Guide to Dairy Free Substitutes. It covers milk, butter, and a whole lot more. It’s not a low histamine focused article, so keep your individual needs in mind as you read over the different options.
Generally speaking, these milks are considered low histamine:
- Raw Cow’s Milk
- Whole Cow’s Milk
- Goat’s Milk
- Sheep’s Milk
Milk products that are usually considered low histamine include:
- Cream Cheese
- Sweet Cream (that’s not fermented, and contains no additives)
- Regular, Unfermented Butter
- Young Gouda Cheese
- Mascarpone Cheese
- Ricotta Cheese
You’ll usually want to avoid:
- Lactose Free Milk
- All Fermented Milk Products (kefir, buttermilk, yogurt, sour cream, etc.)
- Milk Powder
- Aged Cheeses (Parmesan, etc.)
- Milk products with additives
Dairy Free Milk: The Histamine Info You Need
In addition to the base ingredients, this is another area where food processing may be a problem for those with histamine sensitivities. First, know which types of milks to look for.
Dairy free milk types to avoid:
- Almond Milk
- Cashew Milk
- Oat Milk
- Pea Milk
- Soy Milk
- Walnut Milk
Dairy free milk types to look into:
- Coconut Milk
- Macadamia Milk
- Pistachio Milk
- Tiger Nut Milk (tuber, not a tree nut)
- Rice Milk
When it comes to these milks, when purchasing in stores, you’ll run into issues with additives and extra ingredients. An easy way to avoid all of the processing issues is to make dairy free. milk at home. It’s an easy process, and doesn’t have to be super expensive. For ease, check out the Almond Cow.
Depending on the types of low. histamine breakfasts you’d like to make, you will need some kind of milk. If you haven’t settled on one yet, you can stick to breakfast hashes, sheet pan meals, bars, and more.
Meat & Fish: What You Need to Know on a Low Histamine Diet
For those who manage histamine issues, it’s important to source low histamine meat. Northstar Bison is one producer that understands the needs of this community, and they have a whole line of low histamine meats. If you have questions, or manage other food allergies, reach out to them. They’re super helpful and very knowledgable.
The two most important things to know about eating meat when you’re low histamine: cook with fresh meats (or thawed from frozen when it was fresh), and freeze leftovers. Histamine develops as meats age, both cooked and uncooked. If you purchase fresh meat from a framer’s market, freeze it as soon as you get home. After cooking said meat, freeze your leftovers to ensure histamine development isn’t continuing.
If you’re only one person, and you want to eat meals that aren’t freezer friendly, plan to eat something twice in one day, or scale back the size of recipes when following them.
When it comes to fish, it’s so important to remember that this is a hyper-individualized medical condition. Some low histamine folks can eat fresh fish until they’re blue in the face whilst others are strictly fish and shellfish free.
If you decide that trying fish is a good idea for you, talk with your medical team about which species are the best to trial first. For best results, purchase fish that’s been frozen at sea. This means it was caught, skinned/processed and frozen right on the boat whilst it was still out. You’ll usually pay more, as this tends to be a higher quality fish. If you happen to live near a good body of water, explore your local fish market, as you may be able to purchase same-day catch items.
Delicious Low Histamine Breakfast Recipes and Ideas
Before you go any further, full disclosure: these low histamine breakfast ideas all center around ingredients with the lowest histamine levels. That’s to ensure that people with different histamine intake thresholds can all benefit from these ideas. If you’re someone who has access so a lot more ingredients, use them, liberally. It will be easy to make ingredient swaps in these low histamine breakfast ideas, and that also makes a rotation easier if you need that as well.
Low Histamine Smoothie
There are so many different ways to make a smoothie. Honestly, you just need to start with low-histamine ingredients that are safe for you, and you’ll be able to make a lot of combinations to rotate thru. Here are five delicious smoothie ideas to get you started.
Blueberry Smoothie
- Frozen Zucchini
- Medjool Dates
- Frozen Blueberries
- Milk of Choice
- Vanilla
Dragon Fruit Smoothie
- Frozen Dragon Fruit Cubes
- Maple Syrup
- Frozen Nectarine (will have to be homemade, this isn’t something sold in stores)
- Milk of Choice
- Vanilla
Carrot Smoothie (hear me out… it’s AMAZING)
If you miss thick rich creamy ice cream like creations, KEEP READING. I discovered this by chance many years ago whilst thinking outside the box. I had been hired to develop custom recipes for someone with a very limited range of safe ingredients combined with an underlying genetic issue that impaired parts of digestion. The point is… steamed carrots are your ticket to AMAZEBALLS.
To make this, you need to wash, peel, and steam carrots. You’ll want the pieces to resemble the size of an ice cube. Once steamed, transfer the cooled carrots to a large baking tray lined with parchment paper. Freeze the entire tray. When the carrots are solid, transfer them to a freezer baggie. Now you have steamed carrot ice cubes and can proceed with this smoothie.
- Frozen Steamed Carrots
- Maple Syrup
- Milk of Choice
- Vanilla
- 3 – 4 Tablespoons Organic Tiger Nut Oil (tuber, not a tree nut)
When you blend this one up…. just yes. It’s like having a sweet ice cream you weren’t expecting. The key is also to use the least amount of milk possible. Only use enough to bring it all together, taste, then only add more if you want a thinner texture.
Creamy Coconut Cherry Smoothie
- Full Fat Organic Coconut Milk
- Milk of Choice (only a small amount to thin out the full fat milk)
- Frozen Cherries
- Beet Powder (for aded nutrition, the flavour will be pretty well masked)
- Maple Syrup
- Vanilla
Creamy Peach Smoothie
- Frozen Organic Peaches
- Full Fat Organic Coconut Milk
- Milk of Choice (only a small amount to thin out the texture as needed)
- Pinch Organic Ground Cardamom
- Maple Syrup OR Medjool Dates
Boosted Smoothie Nutrition
If you need to make sure you’re hitting daily numbers for specific nutrients, you can absolutely add more ingredients to your breakfast smoothies. You can purchase or make vegetable powders at home, use seeds, and even dried herbs as ways to add in extra nutrients.
Homemade Low Histamine Snack Bars or Power Balls
Snack bars, granola bars, soft baked bars, and power balls can all be awesome quick breakfasts. If you have extra time, you can pair these types of items with side dishes like oven roasted veg or a small portion of seasoned low histamine meat. Here are five ideas with the basic ingredients needed to get you started:
Millet Cereal Snack Bar
- Puffed Millet Cereal
- Organic Coconut Oil (melted)
- Chia Seeds or Pumpkin Seeds
- Chopped Dates (small amount)
- Organic Maple Syrup
- Optional: Safe-For-You Fruit Powder
Rice Cereal Snack Bar
- Puffed Rice Cereal
- Organic Coconut Oil (melted)
- Sliced Organic Tiger Nuts (tuber, not a tree nut)
- Chopped Dates
- Organic Cardamom
- Shredded Carrots (small amount)
Date + Oat Protein Power Balls
- Organic GF PP Rolled Oats
- Organic Chia Seeds
- Organic Hemp Seeds
- Medjool Dates
- Organic Tiger Nut Butter (tuber, not a tree nut)
- Organic Safe-For-You Fruit Powder
Cherry Granola Bars
- Organic GF PP Rolled Oats
- Sliced Organic Tiger Nuts (tuber, not a tree nut)
- Salt
- Organic Cherry Powder
- Organic Coconut Oil (melted)
- Chopped Apricots (not a lot)
- Chopped Medjool Dates (not a lot)
Apple & Date Trail Mix (it’s bar adjacent, so it totally counts)
- Maple Coated Oven Toasted Organic GF PP Rolled Oats
- Dried Apple
- Freeze Dried Apple
- White Chia Seeds
- Chopped/Crushed Brazil Nuts (not too many)
Low Histamine Overnight Oats
I’m not exaggerating when I say there are about a million overnight oats recipes online. Go ahed and look. I’ll wait….
Like smoothies, it’s really easy to modify overnight oats recipes you find online. They’re incredibly forgiving and usually have a little sweetness from maple syrup or honey, making them a great way to start the day.
To make overnight oats, place all of your ingredients into a glass mason jar. Pop the lid on, then dance whilst you shake it to combine. Alternatively, you can stand, without dancing, and simply stir. It’s less fun, but just as effective.
Now, if you’re not a fan of cold oatmeal, that’s OK. You can still make overnight oats to start the cooking process. The magic is in the soaking, and that’s what softens the oats so they feel like they’ve been cooked and are creamy. You can take a jar of overnight oats and heat it up on the stovetop for a few minutes until it’s hot, and boom. You’ve got hot oatmeal. Will this save you time? Yes. On the flip side though, you’ll have an extra pot to wash. Oops? Anywho, here are five overnight oat ideas to get you started (remember, I’m keeping these ideas to ultra low histamine options, so expand if you have more ingredients available to you)
Nectarine & Date Overnight Oats
- Organic GF PP Rolled Oats
- Milk of Choice
- Chopped Nectarines
- Chopped Dates OR Organic Date Syrup (this is the one that I use)
- Organic Chia Seeds
Creamy Apricot & Raisin Overnight Oats (think oatmeal cookie)
- Organic GF PP Rolled Oats
- Milk of Choice
- Chopped Dried Apricots
- Organic Raisins
- Organic Chia Seeds
- Organic Maple Syrup (small amount as needed)
Winter Persimmon Overnight Oats
- Organic GF PP Rolled Oats
- Milk of Choice
- Chopped RIPE Persimmon (nothing is worse than an unripe persimmon)
- Chopped Dates OR Organic Date Syrup (this is the one that I use)
- Organic White Chia Seeds
- Pinch Organic Ground Cardamom
To enjoy this year round, you could use dried persimmon. At some farmer’s markets, there are vendors with organic options that are mighty tasty during the winter months.
Shredded Apple Overnight Oats
- Organic GF PP Rolled Oats
- Milk of Choice
- Shredded Apples (green apple could be fun, as could something sweet like Fuji apples)
- Chopped Dates OR Organic Date Syrup (this is the one that I use)
- Organic White Chia Seeds
- Pinch Organic Ground Cardamom
If you’re not a fan of the shredded texture, you cube your apples instead. Peeling is optional.
Date & Cardamom Overnight Oats
- Organic GF PP Rolled Oats
- Milk of Choice
- Chopped Nectarines
- Chopped Dates OR Organic Date Syrup (this is the one that I use)
- Organic Chia Seeds
Root Vegetable Low-Histamine Breakfast Hash
A breakfast hash is essentially cooked potatoes, usually a meat, and some kind of veg. It’s cooked on the stovetop in a large skillet and the end result is pretty tasty. Here are some basic ingredient combinations you can use for a low-histamine breakfast hash:
- Shredded Sweet Potatoes + Small Diced Pork Shoulder + Organic Baby Kale + Salt + Spices
- Cubed Red Potatoes + Ground Bison + Shredded Carrots + Shredded Beets + Salt + Spices
- Shredded Fuji Apple + Shredded Gold Potatoes + Small Diced Pork Chop + Chopped Dates + Salt + Spices
- Cubed Japanese Yam + Ground Beef + Riced Cauliflower + Juniper Berry Powder + Salt + Spices
- Shredded Russet Brown Potatoes + Ground Duck + Pitted & Chopped Cherries + Sliced & Diced Fennel + Salt + Spices
If shredded vegetables are something you want to use often, consider purchasing a large food processor like the one that I have (this one is the updated model). I kid you not, you can shred veg in mere SECONDS. If you have a stand mixer, this KitchenAid attachment is another fantastic option. SECONDS!!
How to Make a Breakfast Hash
If you’ve never made a breakfast hash before, here are some very general/loose instructions. You can also look up a basic hash online to get an idea for cook times, then use ingredients that are safe for you.
Prep up all of your ingredients (wash, peel, shred, season, etc.). Heat a large pan on medium-high heat (I really like this brand for pans). I usually cook a hash on heat 7/10. Once the pan is hot, add your cooking oil, then your potatoes and salt. How much salt will vary, based on your preferences, and the amount of potatoes used.
Allow the potatoes to cook for 10 – 15 minutes, and stir as needed to prevent burning. Now, add the other ingredients, salt, and spices. If you’re using a ground meat, you’ll break it into small pieces as it cooks.
Continue to cook for another 10 – 12 minutes. When the meat is cooked all the way through, your potatoes should be soft, and your hash is ready to serve.
Low Histamine Sheet Pan Breakfasts
A sheet pan meal is simply a collection of ingredients that you mix together in cooking oil, spread over a tray, and bake in the oven. The tray is ready when the item with the longest cook time is done (usually potatoes or a root vegetable).
Personally, I like to prep up all of the ingredients, place them in a large mixing bowl, add the salt, spices, and cooking oil, then mix. From there, I transfer it to a baking tray that’s lined with parchment paper, then oven roast at 400f/205c or 425f/218c. Don’t skip the parchment paper, as it makes clean up a breeze.
Here are five low histamine ingredient combinations to get you started on a sheet pan breakfast:
- Cubed White Meat (rabbit, chicken, pork chop, etc.) + Large Quartered Zucchini/Courgette + Salt + Spices
- Medium Diced Japanese Yam + White Onion + Sliced Carrot + Pork Shoulder + Chopped Dates + Salt + Spices
- Cubed Red Potatoes + Beef Roast Cubes + Cubed Beets + Salt + Spices
- Large Diced Gold Potatoes + Large Diced White Onion + Bison Roast or Loin Cubes + Salt + Spices
- Cubed Sweet Potatoes + Sliced Cabbage + Medium Sliced Carrots + Cubed Pork Chop + Medium Diced Apples + Salt + Spices
Tip: Have an instant read meat thermometer handy. This allows you to ensure that cooked meats have reached the proper temperature before removing them from the oven.
Chia Pudding
Chia pudding is a fantastic way to start the day! It’s also so easy to make a child can do it without help (ages 8+, assuming they know how to use a blender safely). Like overnight oats, there are a truck tonne of recipes online for chia pudding. It can be made with mammal/cow’s milk, or dairy free milk. A super basic ratio for chia pudding is:
- 450mL Milk of Choice (16 ounces/2 cups)
- Liquid Sweetener of Choice
- 12 TBSP Organic Black Chia Seeds
- Flavouring Agent of Choice (fruit powder, diced fruit, etc.)
- Optional: Vanilla
The real key is the milk to seed ratio. You want enough seeds to make it pudding like, but not so many that you can’t taste anything else. The magic of chia seeds is how they expand and plump up. That’s really what will give you a great pudding experience.
Here are some chia pudding flavor combinations to try:
- Carrot Cardamom
- Apple Cinnamon
- Chunky Cherry
- Nectarine Blackcurrant
- Vanilla Coconut
Low Histamine Muffins
Did you know, it’s entirely possible to make delicious gluten free, egg free, low histamine compatible muffins? I’ve done it quite a bit, and it’s absolutely worth the effort. Plus! Muffins are usually freezer friendly, so you can batch cook and get ahead. My Low Histamine Cookbook has aa few muffin recipes so you can get a feel for ingredients needed, and the ratios. Here are muffin flavours to explore:
- Shredded Carrot & Raisin Muffins
- Shredded Apple & Chopped Date Muffins
- Vanilla Tiger Nut Muffins (tuber, not a tree nut)
- Pistachio Muffins
- Macadamia White Chocolate Muffins (yes, some brands of white chocolate chips fall under the lovely low histamine umbrella)
When I serve my kids muffins for breakfast, I tend to add a side of oven roasted veg to make a bit more balanced.
Dairy Free Low Histamine Breakfast Cheesecake
Bet you didn’t see this idea coming. Well, maybe you did if you reviewed the table of contents, but either way, we’re here. Now, what makes a cheesecake a breakfast cheesecake and not a regular cheesecake? You’ll lean more into the raw food principles when making the crust and filling.
For the crust, you’ll want to use a combination of:
- Tiger nut flour (tuber, not a tree nut)
- Chia seed binding agent (3 TBSP chia seeds + 9 TBSP water)
- Crushed macadamia nuts
- Medjool dates
Combine those in your food processor. You can pulse to have a crust with texture/chunks, or you can fully process until smooth. There’s no right or wrong answer, just how you want your crust to eat.
For the filling, coconut oil is the big secret. Here’s a basic ratio to get you started:
- 350g Fruit Mass (green apple, blackberries, etc.)
- 180mL Organic White Grape Juice (without additives, like this one)
- 100g Organic Macadamia Nuts
- 1 TBSP Organic Vanilla
- 1/2 tsp Sea Salt
- 280g Organic Coconut Oil, melted (10 ounces)
In your blender, combine everything but the coconut oil. Mix VERY well. It needs to be ultra smooth. Once smooth, add the oil and blend again on high.
To Assemble
You’ll want mini springform pans like these, or 8-ounce glass jars with a wide mouth opening and lids. Place a portion of crust into the pan/jar, and press all the way in. You can add more crust dough and press sup the sides as well if that’s your jam. There’s no right or wrong way on this.
Once the crust is in place, pour the filling in. Cover the pans, or put the lids on your glass jars. Place in your fridge overnight to set.
For a stronger set: use more coconut oil.
Grape Juice: This is a non-traditional way to sweeten the cheesecake, and it won’t scream SWEET when done this way. You can swap it for another liquid sweetener you enjoy. You can also use fresh organic grapes in its place for an even less sweet read.
Flavor Combinations to Explore
- Carrot Raisin Cheesecake (use steamed carrots in place of the fruit mass)
- Sweet Potato Cheesecake (use oven roasted sweet potatoes in place of the fruit mass, steam for a less intense flavour)
- Date Vanilla Cheesecake
- Blackberry Coconut Cheesecake (blend the blackberries and strain thru a chinois or mesh strainer for a seedless experience)
- Cherry, Goji Berry, Vanilla Cheesecake
This is just scratching the surface. Once you’ve made a raw cheesecake (or cooked veg cheesecake) and get the hang of things, review ingredients that are safe for you and get busy experimenting.
Low Histamine Baked Fruit Breakfast Pies
What makes something a breakfast pie? It’s something that I bake with unrefined sweeteners, and less sweetener than what you’d normally use in a pie. Outside of that, it’s got a delicious pie crust base, the cooked fruit, and maybe a little more crust on top. When I make these, I rotate thru the different fruit fillings, and they’re freezer friendly. That makes breakfast come together quickly because you can thaw a few cups at a time in the fridge. Pair this with oven roasted, air fried, or steamed veggies.
For this style of pie, I start with a pie crust that will be baked (flour + oil + salt + water in the food processor to form a dough). If you can have eggs, look up a gluten free pie crust recipe with eggs online. If you can’t have eggs, look up a gluten free + vegan pie crust recipe online.
Whilst the dough bakes in mini pie pans or glass jars (makes freezing easier), dice and cook your fruit on the stovetop. Fill cooked pie crusts, top with more crust (or crumbles of crust) and bake until golden.
You can use ANY cooked fruit as the filling. Use fresh organic fruit, a pinch of salt, and maple syrup for a little sweetness. You can use spices such as cinnamon, cardamom, etc., that will pair well with your fruit. Here are some filling ideas:
- Blackberry + Nectarine or Peach
- Cherry + Blackberry + Vanilla
- Apricot + Cherry + Crushed Macadamia Nuts
- Apple + Cinnamon and/or Cardamom + Vanilla
- Currant + Nectarine + Vanilla
Homemade Low Histamine Sausages & Pancakes or Waffles
This is where meal plans and batch cooking can really be your new best friend. Here’s what I like to do: spend a weekend making at least 5 different flavours of low histamine sausage (different proteins, tweak the seasonings each time), as well as low histamine waffles and low histamine pancakes. Get a LOT cooked up, then freeze them. In one weekend, I can usually make 5 sausage flavours, 3 pancake batters, and 5 waffle flavours (waffles are easier since it’s hands off cooking and no flipping involved).
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Additional Pancake and Waffle Flavor Ideas:
- Peach & Pomegranate
- Apple Cinnamon
- Cherry White Chocolate Chip
- Coconut Date
The easiest way to incorporate fruit into your pancakes is to dice it, cook on the stovetop to soften (think pie filling/compote), then fold that into your batter. It’s the same process for waffles.
Low Histamine Granola Breakfast Cookies
Whilst I don’t have ratios for you, this idea is something you can look up online. The key is to look up a “gluten free vegan breakfast cookie recipe”. From there, you should be able to easily adapt the recipe to be low histamine.
- Where they call for an all purpose gluten free flour, use your safe-for-you gluten free flour blend.
- If they call for a flax binding agent and you can’t tolerate flax, use a chia seed binding agent instead. 3 TBSP chia seeds to 9 or 10 TBSP water is a good bind.
- You’ll want to use your safe butter in the recipe as well.
From there, it’s all about finding flavour combinations that speak to you. Here are some ideas to get you started:
- Shredded Carrot + Chopped Date
- Dried Cherries + Chopped Pistachios
- Dried Apricot + Rasin + Vanilla
- Shredded Apple + Shredded Carrot + Cinnamon or Cardamom (ginger is great as well if you can tolerate it)
- Shredded Beet + White Chocolate
Sweet or Savory Oatmeal
There are so many delicious ways to make a good hearty bowl of oatmeal. To reinforce the flavour, you can use a homemade oat milk when making your oatmeal. Here are some ideas to get you started. In this article, I detail how you can make some of these oatmeal combinations.
Sweet Leaning Oatmeal Ideas
- Carrot Cake (carrots, dates, cinnamon or cardamom, raisins)
- Apple Pie (apple, dates, cinnamon or cardamom, nutmeg if tolerated)
- Cherry Pie (cherries, dates, vanilla, coconut cream)
- Peach Dream (peaches, coconut cream, vanilla, maple syrup)
- Pomegranate (pomegranate, vanilla)
Savory Leaning Oatmeal Ideas
- Asparagus and Beef Oatmeal
- Onion and Duck Oatmeal
- Quail Egg Oatmeal
- Maple Pork Oatmeal
- Carrot and Bison Oatmeal
The easiest way to think about savory oatmeal is this: oatmeal is replacing rice or pasta. Once you wrap your head around that, it’s a little easier to get on board and give it a try.
Rice & Quinoa Breakfast Bowls
When putting together a breakfast grain bowl, you’ll want to lean into classic breakfast flavours. Here are some ideas to get you started:
- Sushi Rice + Quail Egg + Chopped Cooked Low Histamine Breakfast Sausage
- Jasmine Rice + Grilled Peppers + Maple Seasoned White Meat
- Quinoa + Shredded Carrots + Chopped Macadamia Nuts + Dates + Pork Shoulder
- Sushi Rice + Pomegranate Arils + Maple Pork + Chopped Dates + Chopped Greens of Choice
- Quinoa + Quail Eggs + Sweet Peppers + White Onion + Seasoned Ground Beef
Breakfast Pasta: A Delicious & Creamy Wild Ride on the Low Histamine Diet Train
OK, it wouldn’t be me if I didn’t share at least one VERY out of the box idea with you. Now, before you look at the train and pass, know that I floated this idea to several free-from people, and there’s some merit here. Plus, it turns out, this is a thing online. So long as you love pasta, this can work.
To make a breakfast pasta, you’re going to want something like these breakfast sausages, and this white gravy. Cook up enough pasta for your breakfast, then add chopped sausage, the white gravy, sautéed white onion, and maple. You don’t want it sickly sweet, but mapley enough to say, “Oh hey, I’m breakfast”.
Mix everything together for a creamy breakfast pasta that won’t disappoint. I suggest a bow tie (farfalle) shape, macaroni/elbow shape, malfada shape, or caserecce shape. Jovial sells a great gluten free variety pack that includes these.
Low Histamine Recipes for Breakfast
As promised, here are some delicious recipes to try. Each of these low histamine breakfast recipes is gluten free, dairy free, egg free, top 9 free, and more.
- Gluten Free, Dairy Free, Egg Free French Toast Recipe
- Easy Baked Vegan Oat Bars Recipe
- Sweet Potato & Apple Crumble Recipe
- Easy Protein Power Balls Recipe
- Creamy Dairy Free Breakfast Potatoes Recipe
- Carrot Cake Waffles Recipe (gluten free, dairy free, egg free, top 14 free)
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What is a Low Histamine Diet?
A low histamine diet is one that is made up of low-histamine foods. Now, what does that really mean? There’s histamine content in al of the food that you eat. However, when someone has a histamine intolerance, the breakdown of histamine doesn’t happen properly and this creates food allergy-like symptoms. A low histamine diet removes foods that are high in histamine or are histamine liberators (more on this further down).
If you’re new to all of this, Mind Body Green has a great (long) intro on histamine intolerance and what you need to know about a low-histamine diet.
The Importance of Fresh Foods
Fresh meat, for example, is very important if you’re following a low-histamine diet. As meat ages, there’s a natural release of histamine, and that can cause symptoms. The same is true of leftover cooked meat, that at it ages, the amount of histamine increases. The great news is that freezing your leftovers is the perfect way to avoid this issue.
It’s so important that you have the right containers on hand. In these situations, I can’t suggest enough having individual portion style containers that are freezer friendly. This allows you to only thaw what you need, and prevent your cooked foods from further histamine-based aging.
It’s important to remember, no two people are the same. People who follow a low-histamine diet each have personal histamine tolerance levels. To better understand your personal limits, keep a food journal/food diary for at least the first two months of your new diet. The journal should include food, stress levels, restroom, sleep cycle, any symptoms, and other details your medical team may benefit from knowing.
As you go about avoiding high-histamine foods, your overall histamine load should decline and you should start to see a reduction of the symptoms of histamine intolerance. However, if you’re not feeling any symptom relief (or very little relief), absolutely follow up with your health care provider. There could be an additional underlying condition that needs to be addressed.
Common High Histamine Breakfast Ingredients to Avoid
Whilst this is not an exhaustive list, here are some common foods you’ll want to avoid if you don’t have histamine tolerance. RAISE has a lot more recipes and resources on the topic. I will warn you, as you look online for more information, you’re going to find a lot of conflicting information. Sift through it all, and make a plan that makes sense to you and your medical team. Not all foods will work for everyone.
As you prepare to make foods at home, you’ll also want to avoid pre-made spice blends and make your own blend at home. This is because there are a range of ingredients, common to spice ingredients, that you won’t be able to eat on a low histamine diet.
- Cured Meats (such as salami, deli ham, dried meats, ham, etc.)
- Preserved vegetables (pickles, olives, etc.)
- Egg Whites
- Tomato
- Mushroom
- Hard/Aged Cheeses
- Nuts
- Avocado
- Lemon Juice & Citrus Fruits
Common Histamine Liberators to Avoid
Also not an exhaustive list, but this will give you an idea of what some common histamine liberators are. Histamine liberators are foods that aren’t naturally high in histamine, but can trigger the release of histamine from your immune system. Remember, everyone will have a different immune response so it’s critical that you keep a detailed food journal. This will help you track your responses to food, and help your medical team with your treatment plan.
- Alcohol
- Artificial Dyes
- Banana
- Fish
- Chocolate
- Pineapple
- Strawberries
More Low Histamine Resources
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Answering Your Low Histamine Breakfast Questions
Is it possible to purchase low histamine bacon?
Nationwide, no, you won’t be able to find a low histamine compatible bacon. However, if you live in an area with really good farmer’s markets and hog farmers, you may be able to find something super niche in your area that’s low histamine. The key is that you need uncured, and nos-smoked. It’s a tall order.
However, you can make low histamine bacon-like meat at home. You’ll need to start with pork belly, slice it thin, and add organic maple sugar, organic paprika, and organic ground celery powder. This will get you close, so make sure you manage your expectations.
If I have mast cell activation syndrome, do I need to follow a low-histamine diet?
It’s not uncommon for medical professionals to have someone with MCAS try different elimination diets, including a low histamine diet. The low-histamine diet is usually a great way to help someone with mast cell activation syndrome experience relief from symptoms. If you’re new, be sure to check out the SIGHI list, as it’s one of the more popular food lists. There are others, but many patients resonate with that one quite a bit.
If your medical team has you start a low-histamine diet, remember, this is a hyper individualized medical condition, and no two people are the same. The food list(s) may or may not be a perfect fit for your needs. Keep a detailed food journal so you understand your mast cells, not Sally Jane’s across the street. Additionally, speak with your medical team about a four day rotation, as that may also provide an additional layer of relief, when combined with a low histamine diet.
Is there a good soy sauce alternative that’s low histamine?
Honestly, not really, and that’s because of the fermentation process. The deep, rich umami flavour is coming from the fermentation of soy beans. Now, there are a few other low histamine friendly ingredients that you can lean into, but nothing will really come close to soy sauce.
I suggest experimenting with low histamine spices and seeds such as star anise, cinnamon, juniper berries, caraway, pumpkin seeds, and sage. You may be able to work some funky combinations that bring a soy sauce cousin to the table, but make sure you manage your expectations.
Mushrooms aren’t a low histamine ingredient, however, if you can tolerate them, mushroom powder + date syrup + paprika + salt can create a great soy-adjacent flavour profile.
Is there a low histamine protein powder I can use to add to breakfast smoothies?
You’ll be hard pressed to find a protein powder that’s low histamine. Usually, protein powders have a lot of extra ingredients, or additives that aren’t considered low histamine. If you happen to be dairy free, you have about a 3% chance of finding a low histamine compatible protein powder. If you can have milk, you have a 40 – 60% chance of finding a simple, organic, unflavored milk-based protein powder.
I don’t have any brands to suggest, however, I can share this: tap into seeds. Seeds such as chia seeds and hemp seeds are great sources of protein and fiber, and you can add them to smoothies.
If you don’t have a nut allergy, I’d encourage you to lean into low histamine tree nuts as well, including macadamia and Brazil nuts. These can be added to smoothies without noticeably disturbing the taste or texture.
