Low-histamine, gluten-free and lactose-free recipes

Every recipe here is low-histamine, gluten-free and lactose-free at the same time. They’re cooked with fresh chicken, turkey or salmon, potatoes, rice and veg; for breakfast there’s chia pudding, porridge and almond flour pancakes. How much you tolerate is individual. If you have a medical condition, talk to your GP or a dietitian.

All low-histamine, gluten-free and lactose-free recipes

Gluten-free oven-baked sweet potato fries – 260 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
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
Fresh vegan beetroot and apple juice – 140 kcal
Keto duck breast with Brussels sprouts – 590 kcal
Beef mince and sweet potato pan-fry – 460 kcal
Vegan millet and hazelnut squares – 480 kcal
Gluten-free blueberry almond smoothie – 240 kcal
Low-carb sliced turkey in creamy mushroom sauce – 450 kcal
Vegan purple sweet potato açaí boat – 360 kcal
Gluten-free apple and cinnamon porridge – 340 kcal
Vegan tray-roasted rosemary potatoes – 240 kcal
Candied almonds with coconut sugar and cinnamon – 182 kcal
Gluten-free blueberry almond pancakes – 420 kcal
Paleo chicken and mushroom pan-fry – 340 kcal
Oven-baked salmon fillet on a colourful veg bed – 350 kcal
Chicken breast with colourful roast vegetables – 430 kcal
High-protein beef brisket with parsnips – 560 kcal

Frequently asked questions

What can I cook without gluten, lactose or histamine?

Fresh chicken, turkey or fresh fish with potatoes, sweet potatoes, rice or quinoa, and veg like courgette, carrots or parsnips. For breakfast, try chia pudding with coconut milk, quinoa or amaranth porridge with blueberries, and almond flour pancakes.

Is there cake that’s low-histamine, gluten-free and lactose-free?

Yes – for example blueberry muffins with almond streusel, pumpkin and pecan muffins or a vegan sesame and almond cake. They’re baked with almond flour, coconut oil and plant milk instead of wheat flour, butter and milk.

How do you check the three rules?

Each label follows a fixed rule based on the ingredient list: low-histamine according to the SIGHI list; gluten-free with no wheat, spelt, rye, barley or anything made from them; lactose-free with no milk, butter, cream, yoghurt, quark or cream cheese. Only recipes that meet all three appear here.

Related ideas

Plan and calculate

Low-histamine meal plan