Low-histamine breakfast: recipes for the morning

Breakfast has plenty of pitfalls if you have histamine intolerance: orange juice, chocolate spread, aged cheese or yeasted bakes. These recipes leave out the well-known histamine sources and histamine releasers – so no citrus, cocoa, banana, raspberries, tomato, vinegar, yeast or walnuts. Instead you'll find oat porridge, protein pancakes, almond and cinnamon waffles and blueberries. How well you tolerate each ingredient is individual – try new foods in small amounts first.

Low-histamine breakfast recipes

Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
High-protein quark semolina bake with cherries – 350 kcal
Vegan blueberry chia pudding – 210 kcal
Vegan berry quinoa bake – 410 kcal
Vegan vanilla chia pudding – 180 kcal
Vegetarian sweet potato omelette – 380 kcal
Paleo apple and cinnamon pancakes – 290 kcal
Protein porridge with blueberries – 310 kcal
High-protein cottage cheese pancakes for breakfast – 340 kcal
High-protein colourful pepper omelette wrap – 320 kcal
Fluffy protein pancakes with hot berries – 450 kcal
Gluten-free apple and cinnamon porridge – 340 kcal
Gluten-free quinoa breakfast bowl – 340 kcal
Gluten-free blueberry almond pancakes – 420 kcal
Vegetarian vanilla blueberry pancakes – 318 kcal
Protein coconut porridge with fresh mango – 410 kcal
Vegan overnight mango coconut chia pudding – 290 kcal
Vegetarian cottage cheese porridge – 340 kcal
Low-carb almond and cinnamon pancakes – 598 kcal
High-protein quark blueberry pancakes – 340 kcal
Vegan overnight oats with apple and cinnamon – 320 kcal
Keto asparagus frittata with goat's cheese – 390 kcal
Gluten-free baked pumpkin oats – 340 kcal
Vegan cooked apple and cinnamon purée – 180 kcal

Frequently asked questions

What can I eat for breakfast with histamine intolerance?

Fresh, lightly processed ingredients usually work well: oats, millet, fresh milk, oat or almond milk, cream cheese, quark, egg yolk and fruit such as blueberries, apple or pear. Aged cheese, cured meats, citrus, bananas, raspberries, cocoa, soya milk and yeasted bakes are more likely to cause problems.

Can I eat bread for breakfast with histamine intolerance?

Yeast and sourdough are considered a problem, so the recipes here contain no classic bread. Try porridge, pancakes or waffles made with baking powder instead. Whether you tolerate small amounts of yeasted bakes is best worked out during a test phase with your GP or a dietitian.

How are recipes classed as low-histamine?

Automatically, 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. It doesn't replace checking what you personally tolerate.

Related ideas

Plan and calculate

Low-histamine meal plan