Low-histamine recipes for lunch and dinner

These main meals work for lunch or dinner: pan dishes, bakes, gnocchi and oven dishes with fresh meat, potatoes, rice or veg. All are low-histamine, so no tomato, spinach, aged cheese or vinegar. How much histamine you tolerate is individual.

With histamine intolerance, lunch and dinner are often harder than breakfast: tomato sauce, parmesan, soy sauce, stock, wine and vinegar turn up in lots of classics. The recipes on this page leave them out completely and use fresh ingredients such as chicken, potatoes, sweet potatoes, squash, courgette, coconut milk and herbs. Cook them fresh and eat them soon – the histamine content of cooked, protein-rich leftovers can rise while they're stored.

Low-histamine main meals

Gluten-free oven-baked sweet potato fries – 260 kcal
High-protein creamy chicken strips with mushrooms – 450 kcal
Keto celeriac rösti with herb quark – 320 kcal
Paleo beef and mushroom pan-fry – 410 kcal
High-protein air fryer steak with parsnips and horseradish – 537 kcal
Vegetarian ricotta and pumpkin gnocchi – 480 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
Creamy one-pot pasta with mushrooms – 430 kcal
Gluten-free courgette and oat fritters with herb quark – 310 kcal
Air fryer potato pancakes (Kartoffelpuffer) with apple purée – 521 kcal
High-protein colourful pepper omelette wrap – 320 kcal
Low-carb sliced turkey in creamy mushroom sauce – 450 kcal
High-protein turkey strips with courgette noodles – 390 kcal
Vegan tray-roasted rosemary potatoes – 240 kcal
Paleo chicken and mushroom pan-fry – 340 kcal
Vegan bread soup from stale bread with onions and marjoram – 244 kcal
FODMAP-friendly fennel and carrot mash – 180 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
Chicken and broccoli bake with a cheese crust – 510 kcal
Roasted vegetables with chicken thighs and herb butter – 520 kcal

Frequently asked questions

What can I eat for lunch and dinner with histamine intolerance?

Freshly cooked dishes with poultry, fresh meat, potatoes, rice, millet and veg such as courgette, squash, carrots or broccoli are a good fit. Season with fresh herbs rather than soy sauce, stock cubes or vinegar.

Why are there no tomatoes or spinach?

Tomatoes and spinach either contain histamine themselves or are considered histamine releasers. That's why you won't find tomato sauce, ketchup or spinach dishes here – they're the most common hidden triggers in main meals.

Can I cook low-histamine dishes ahead?

Only to a point. If you cook ahead, cool leftovers quickly, freeze them in portions and eat them soon. If you're sensitive, reheated food from the day before often doesn't agree with you as well as freshly cooked food.

Related ideas

Plan and calculate

Low-histamine meal plan