5 EASY Low Histamine Breakfast Ideas - Gluten Free Friendly

Do you ever find yourself struggling to make a satisfying and delicious breakfast while also sticking to your low histamine diet? Trust me, I know the feeling. As someone who loves to sleep in and hit snooze one too many times, the thought of making a complicated breakfast first thing in the morning is less than appealing.

 

But don’t worry, I’ve got you covered with some easy and delicious low histamine breakfast ideas that will leave you feeling energized and ready to take on the day. These recipes are not only low histamine, but also simple and quick to prepare, so you can enjoy a tasty breakfast without the stress!

What makes a recipe low histamine?

A low histamine recipe is made up of ingredients that are lower in histamine levels or do not trigger the release of histamine in the body. This includes foods that are fresh, minimally processed, and free from artificial preservatives or additives that may increase histamine levels. Low histamine recipes may also avoid common trigger foods for histamine intolerance, such as fermented foods, aged cheese, alcohol, and processed meats.

What can I eat for Breakfast on a low histamine diet?

Fortunately, there are plenty of delicious and easy low histamine breakfast options that you can enjoy! From simple avocado toast to gluten-free oatmeal, there are a variety of options that can fit your dietary needs. The key is to focus on whole, minimally processed foods and be mindful of high histamine ingredients. With a little creativity and planning, you can start your day with a healthy, low histamine meal.

1. Apple Coconut Oatmeal 

For those of us who are big fans of the Quaker Oats Apple Cinnamon flavor, here is an alternative recipe using fresh ingredients that is delicious and loaded with fiber, vitamins, and antioxidants to keep you fueled and satisfied throughout the day.

 

Prep Time: 15 minutes

 

Ingredients:

  • 1/2 cup rolled oats
  • 1 cup water
  • 1/2 cup coconut milk
  • 1/2 apple, peeled and diced
  • 1 tablespoon coconut oil
  • 1 tablespoon shredded coconut (unsweetened)
  • 1 tablespoon maple syrup (optional)

Optional Toppings:

  • Chopped nuts (such as almonds, pecans, or walnuts)
  • Dried fruit (such as raisins, cranberries, or apricots)
  • Fresh fruit (such as sliced bananas or berries)
  • Honey
  • Nutmeg

Instructions:

  1. In a medium saucepan, bring the water to a boil over high heat.

  2. Add the oats and reduce the heat to low. Stir occasionally for 5-7 minutes or until the oats have absorbed most of the water.

  3. Add the coconut milk, diced apple and coconut oil to the saucepan. Stir well to combine.

  4. Continue to cook the oatmeal over low heat for an additional 5-7 minutes, or until the apple is soft and the oatmeal is creamy.

  5. Remove the oatmeal from the heat and stir in the shredded coconut.

  6. If you prefer a sweeter oatmeal, drizzle with maple syrup.

  7. Serve warm and enjoy!

2. Low Histamine Smoothie

A smoothie can be a great choice to start your morning! Especially for those with histamine intolerance, since it allows for easy incorporation of low histamine ingredients in one delicious and nutrient-dense drink. Plus, it can be customized to fit individual taste preferences and dietary restrictions.

 

Prep Time: 10 minutes

 

Ingredients:

  • 1 cup frozen blueberries
  • 1/2 cup unsweetened almond milk
  • 1 tablespoon chia seeds
  • 1 teaspoon honey (optional)

Optional Ingredients: 

  • Ginger
  • Hemp seeds
  • Honey

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Serve immediately.

3. Scrambled Eggs with Zucchini

Scrambled eggs and zucchini make for a quick and easy low histamine breakfast that’s also packed with protein and nutrients. Here’s how to make this simple dish!

 

Prep Time: 20 minutes

 

Ingredients:

  • 2 eggs
  • 1/4 cup unsweetened almond milk
  • 1 tablespoon olive oil
  • 1/2 cup of sliced zucchini
  • Salt and pepper to taste

Optional Ingredients:

  • Fresh herbs (such as basil, parsley, or chives)
  • Diced bell peppers
  • Red pepper flakes

Instructions:

  1. In a small bowl, beat the eggs with the almond milk.
  2. Heat the olive oil in a non-stick pan over medium heat.
  3. Add the zucchini to the pan and sauté until tender.
  4. Pour the egg mixture into the pan and stir until the eggs are cooked.
  5. Season with salt and pepper.

4. Chia Seed Pudding

Chia seed pudding is a delicious and nutritious alternative to overnight oats. It’s a perfect breakfast option for those who want to streamline their mornings by doing all the prep the night before, and it’s packed with healthy fats, fiber, and protein.

 

Prep Time: 5 minutes

 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1/4 cup chia seeds
  • 1 teaspoon honey (optional)

Optional Ingredients:

  • Fresh fruit such as blueberries or blackberries 
  • Unsweetened shredded coconut 
  • Nuts or seeds such as almonds, pecans, or pumpkin seeds

Instructions:

  1. Combine all ingredients in a bowl.
  2. Whisk until well combined.
  3. Refrigerate for at least 2 hours or overnight.
  4. Serve chilled.

5. Rice Cake with Almond Butter

This low histamine breakfast recipe of rice cake with almond butter is not only delicious but also simple to make, taking only a few minutes to prepare. With the added health benefits of almond butter, it’s a great way to start your day with a nutritious and satisfying meal.

 

Prep Time: 5 minutes

 

Ingredients:

  • 1 rice cake
  • 1 tablespoon almond butter

Optional Toppings:

  • Fresh fruit such as blueberries
  • Hemp, Chia, or Pumpkin seeds 
  • Unsweetened coconut flakes

Instructions:

  1. Spread almond butter on the rice cake.

Get Eating!

These low histamine breakfast ideas are easy to make and packed with flavor, making it simple to start your day off right. Experiment with different ingredients and combinations to find your favorite breakfast dishes that work best for you and your dietary needs.

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