Low-histamine baking: cakes, muffins, bread and pancakes

Everything here rises with baking powder instead of yeast or sourdough and is sweetened with maple syrup, honey or fruit such as apple and blueberries. Cocoa, chocolate, walnuts, banana and citrus fruit stay out: all recipes follow our low-histamine rule, based on the SIGHI list. How much histamine you tolerate is individual.

Low-histamine bakes

Paleo apple and cinnamon pancakes – 290 kcal
High-protein cottage cheese pancakes for breakfast – 340 kcal
Fluffy protein pancakes with hot berries – 450 kcal
Vegan spelt Spekulatius (speculoos cookies) with flaked almonds – 197 kcal
Keto macadamia and blueberry muffins – 590 kcal
Gluten-free blueberry almond pancakes – 420 kcal
Spekulatius (speculoos cookies) with wholemeal rye and honey – 190 kcal
Vegetarian vanilla blueberry pancakes – 318 kcal
Pumpkin spice protein muffins – 250 kcal
Low-carb almond and cinnamon pancakes – 598 kcal
High-protein quark blueberry pancakes – 340 kcal
Honey Pfeffernüsse (spiced gingerbread drops) with rye flour and aniseed – 157 kcal
Moist wholemeal apple cake – 220 kcal
Gluten-free chestnut flour cookies – 480 kcal
Pumpkin pecan muffins – 195 kcal
Oat Vanillekipferl (vanilla crescent cookies) with almonds and butter – 220 kcal
Vegan blueberry muffins – 320 kcal
Keto almond and cinnamon waffles – 583 kcal
Low-carb waffles with almond flour and cinnamon – 617 kcal
Spelt apple cake – 250 kcal
Scottish-style shortbread with spelt and sea salt – 207 kcal
High-protein pancakes with cottage cheese and blueberries – 330 kcal
Hazelnut butter cookies with honey – 246 kcal
High-protein gingerbread pancakes with quark and cinnamon plums – 410 kcal

Frequently asked questions

Can I bake with yeast if I have histamine intolerance?

Our rule leaves out yeast and sourdough because they are often seen as critical with histamine intolerance. Baking powder or bicarbonate of soda make the bakes rise instead. Whether you tolerate fresh yeast bakes is best tested in small amounts.

Which flour should I use?

The recipes use spelt, wheat, oat and rice flour as well as ground almonds and hazelnuts. Our rule leaves out buckwheat.

How do I sweeten low-histamine bakes?

With maple syrup, honey or fruit such as apple, pear and blueberries. The recipes leave out cocoa, chocolate, bananas and strawberries.

How long do low-histamine bakes keep?

Sponge cakes and muffins keep for two to three days in a tin; bakes with quark go in the fridge. Anything you won't eat soon is best frozen in portions.

Related ideas

Plan and calculate

Low-histamine meal plan