Easy low-histamine recipes with few ingredients

Easy here means no more than 10 ingredients, no more than 8 steps and no tricky techniques. All the recipes are low-histamine, so no aged cheese, cured meats, tomato, citrus or vinegar. How much histamine you tolerate is individual.

If you watch your histamine intake, cooking fresh is best – and on busy days that only works with simple recipes. These dishes need just a few easy-to-find ingredients: potatoes, rice, millet, oats, chicken, courgette, squash, carrots and fresh herbs. You'll find pan dishes, bakes, gnocchi, pancakes and porridge. No soy sauce, stock cubes or parmesan needed. Try new ingredients in small amounts first.

All easy low-histamine recipes

Low-carb blueberry cheesecake in a glass – 280 kcal
Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
Vegan vanilla no-bake fudge – 294 kcal
Gluten-free oven-baked sweet potato fries – 260 kcal
High-protein quark semolina bake with cherries – 350 kcal
High-protein creamy chicken strips with mushrooms – 450 kcal
Vegan blueberry chia pudding – 210 kcal
Vegan berry quinoa bake – 410 kcal
Vegan vanilla chia pudding – 180 kcal
Keto celeriac rösti with herb quark – 320 kcal
Paleo beef and mushroom pan-fry – 410 kcal
Vegetarian sweet potato omelette – 380 kcal
Paleo apple and cinnamon pancakes – 290 kcal
Vegan redcurrant and apple juice – 80 kcal
Vegetarian quark and berry bake – 280 kcal
High-protein quark and berry crumble – 320 kcal
Protein porridge with blueberries – 310 kcal
Fresh vegan beetroot and apple juice – 140 kcal
Vegetarian ricotta and pumpkin gnocchi – 480 kcal
Keto macadamia vanilla bites – 240 kcal
Vegetarian blueberry and skyr dessert – 150 kcal
Keto duck breast with Brussels sprouts – 590 kcal
Beef mince and sweet potato pan-fry – 460 kcal
Keto chicken and mushroom pan – 510 kcal

Frequently asked questions

Which low-histamine dishes are easy?

For example, pan dishes with chicken and rice, roasted veg with potatoes, squash or carrots, bakes and gnocchi. For breakfast, try porridge and pancakes. They all need few ingredients and hardly any prep.

Which ingredients should I keep in for low-histamine cooking?

Good staples are potatoes, rice, millet, oats, veg such as courgette, carrots, squash and broccoli, fresh herbs, olive oil, and fresh or straight-from-frozen meat. Aged cheese, cured meats, tomatoes, spinach, pulses, citrus, stock and vinegar don't appear in these recipes.

What does “easy” mean for these recipes?

A recipe counts as easy if it has no more than 10 ingredients and no more than 8 steps and needs no tricky techniques. We check this with the same fixed rules for every recipe.

How are recipes classed as low-histamine?

Using fixed rules: a recipe only counts as low-histamine if none of its ingredients is on our list of known histamine sources and histamine releasers, which is based on the SIGHI list. What you personally tolerate is best worked out with your GP or a dietitian.

Related ideas

Plan and calculate

Low-histamine meal plan