5 Simple and Easy Low-Histamine Recipes to Try Today

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Eating a low histamine diet can be challenging, but it doesn’t have to be complicated. Our recipes are designed to be easy to make and use only fresh and whole ingredients, making it easier for you to stick to your low histamine diet without sacrificing taste or convenience. Whether you’re new to low histamine eating or looking for new ideas to add to your repertoire, we’ve got you covered. So put on your apron and get ready to whip up some delicious, low histamine meals!

Note: In a low histamine diet, it’s essential to avoid processed foods that may contain hidden sources of histamine and other allergens. Instead, prioritize using fresh produce, lean proteins, and whole grains to ensure the food you consume is nourishing and histamine-free. 

1. Grilled Chicken Breast with Veggies

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Servings: 2

 

Ingredients:
  • 2 boneless, skinless chicken breasts
  • 1 large sweet potato, peeled and cubed
  • 1 cup fresh green beans, trimmed
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • Salt and pepper, to taste
Instructions:
  1. Preheat the oven to 425°F (218°C).
  2. Season the chicken breasts with garlic powder, dried oregano, salt, and pepper. Set aside.
  3. Toss the cubed sweet potatoes in 1/2 tablespoon of olive oil and season with salt and pepper. Spread them out in a single layer on a baking sheet and roast in the oven for 20-25 minutes, or until tender and lightly browned.
  4. In a separate baking dish, toss the green beans in the remaining 1/2 tablespoon of olive oil and season with salt and pepper. Roast in the oven for 10-15 minutes, or until they are tender and starting to brown.
  5. Heat a grill pan over medium-high heat. When hot, add the chicken breasts and grill for 6-7 minutes per side, or until they are cooked through and have grill marks.
  6. Serve the grilled chicken with the roasted sweet potatoes and green beans.
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  • Gut Health
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2. Grilled Salmon with Steamed Broccoli and White Rice

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 2

 

Ingredients:
  • 2 salmon fillets (skin on)
  • Salt and pepper, to taste
  • 1 tablespoon olive oil
  • 1 head of broccoli, cut into florets
  • 1 cup of white rice
  • 2 cups of water
Instructions:

  1. Preheat grill to medium-high heat.

  2. Rinse the salmon fillets and pat dry with paper towels. Season with salt and pepper, to taste.

  3. Brush the salmon fillets with olive oil and place them on the grill, skin-side down. Grill for 5-7 minutes on each side, until cooked through.

  4. While the salmon is cooking, prepare the rice. Rinse 1 cup of white rice in a fine mesh strainer until the water runs clear. In a medium pot, bring 2 cups of water to a boil. Add the rice and reduce the heat to low. Cover and simmer for 18-20 minutes, or until the rice is tender.

  5. In a separate pot, steam the broccoli florets for 5-7 minutes, or until tender.

  6. Serve the grilled salmon with the steamed broccoli and white rice.

3. Turkey Lettuce Wraps 

Total cook time: 15 minutes

 

Ingredients:
  • 1 pound ground turkey
  • 1 tablespoon olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 head of butter lettuce, leaves separated and washed
  • 1 small cucumber, sliced
  • 1 small avocado, sliced (if tolerated)
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons lemon juice (if tolerated)
Instructions:
  1. In a large skillet, heat the olive oil over medium heat. Add the ground turkey and cook until browned, breaking it up into small pieces with a wooden spoon.
  2. Season the turkey with sea salt and black pepper. Stir well to combine and cook for 2-3 more minutes.
  3. Remove the skillet from the heat and stir in the chopped fresh parsley and lemon juice.
  4. To assemble the lettuce wraps, take a lettuce leaf and spoon some of the turkey mixture onto it. Top with cucumber slices and avocado slices.
  5. Roll the lettuce leaf up like a burrito and repeat with the remaining lettuce leaves and turkey mixture.
  6. Serve the lettuce wraps immediately.
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4. Zucchini Noodles 

Total cook time: 10 minutes

 

Ingredients:
  • 4 medium zucchinis, spiralized into noodles
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon dried oregano (optional)
  • 2 tablespoons chopped fresh parsley
Instructions:
  1. Heat the olive oil in a large skillet over medium-high heat. Add the minced garlic and cook for 1-2 minutes, until fragrant.
  2. Add the zucchini noodles to the skillet and toss them with the garlic and oil.
  3. Season the zucchini noodles with sea salt, black pepper, and dried oregano (if using). Toss everything together to combine.
  4. Cook the zucchini noodles for 2-3 minutes, stirring occasionally, until they are tender and slightly softened.
  5. Remove the skillet from the heat and sprinkle the chopped fresh parsley over the top.
  6. Serve the zucchini noodles immediately.
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5. Baked Cod with Roasted Asparagus and Mashed Sweet Potatoes 

Total cook time: 30-40 minutes

 

Ingredients:
  • 4 cod fillets (about 6 ounces each)
  • 1 pound asparagus, tough ends trimmed
  • 2 medium sweet potatoes, peeled and cubed
  • 2 tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 2 cloves garlic, minced
  • 1 tablespoon chopped fresh thyme
Instructions:
  1. Preheat the oven to 400°F (200°C).
  2. In a large bowl, toss the asparagus and sweet potato cubes with 1 tablespoon of olive oil, 1/4 teaspoon of sea salt, and 1/8 teaspoon of black pepper.
  3. Arrange the seasoned vegetables in a single layer on a baking sheet and roast for 20-25 minutes, until they are tender and lightly browned.
  4. While the vegetables are roasting, prepare the cod fillets. Place the cod fillets in a baking dish and season with 1/4 teaspoon of sea salt and 1/8 teaspoon of black pepper.
  5. In a small bowl, mix together the minced garlic, chopped fresh thyme, and remaining 1 tablespoon of olive oil.
  6. Spoon the garlic and thyme mixture over the top of each cod fillet.
  7. Bake the cod fillets in the oven for 10-15 minutes, until they are cooked through and flaky.
  8. Serve the baked cod fillets alongside the roasted asparagus and sweet potatoes.
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  • FODMAP
  • Gut Health
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Get Cooking!

These 5 delicious low-histamine recipes are just the tip of the iceberg when it comes to the variety and creativity that can be incorporated into a low-histamine diet. By experimenting with different ingredients and flavor combinations, you can discover an endless array of satisfying and nourishing meals that won’t trigger histamine intolerance symptoms.

 

With a little bit of planning and preparation, you can enjoy delicious food while still managing your histamine intolerance effectively.

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