Low-histamine lunches to take with you

You can cook ahead with histamine intolerance if you store food the right way: cool it quickly, put it straight in the fridge and eat it within 24 hours – or freeze it right away. Here you'll find stews, bowls and stir-fries that are easy to prepare ahead, all following our low-histamine rule, based on the SIGHI list.

Low-histamine meal prep recipes

Creamy one-pot pasta with mushrooms – 430 kcal
Chicken and broccoli bake with a cheese crust – 510 kcal
Vegan mushroom and chestnut soup with thyme – 260 kcal
Low-carb sweetheart cabbage and beef mince bake – 380 kcal
Mild chicken and rice soup with fennel – 320 kcal
Vegan potato and celeriac soup – 210 kcal
High-protein creamy chicken strips with mushrooms and rice – 480 kcal
High-protein chicken and sweet potato bake with rosemary – 470 kcal
Vegan creamy broccoli and almond soup – 280 kcal
Creamy sweet potato and carrot soup with turmeric – 260 kcal
Vegan potato and leek soup – 200 kcal
Gluten-free creamy broccoli and potato soup – 310 kcal
Vegan pumpkin and ginger soup with coconut milk – 220 kcal
Vegan wholewheat pasta with broccoli and garlic – 480 kcal
Pumpkin and ginger soup with toasted pumpkin seeds – 220 kcal
High-protein wholewheat pasta with turkey strips – 550 kcal
High-protein salmon and quinoa bowl – 580 kcal
High-protein rice pan-fry with courgette and turkey breast – 410 kcal
Vegan cassava and seaweed stew – 320 kcal
High-protein beetroot soup with fresh cottage cheese – 320 kcal
Warming sweet potato and ginger soup with coconut – 350 kcal
High-protein turkey and pearl barley stew with sweetheart cabbage and carrots – 387 kcal
Vegan savoy cabbage and pearl barley stew with mushrooms – 269 kcal
Vegan okra and millet stew with sesame – 340 kcal

Frequently asked questions

Can I cook ahead with histamine intolerance?

Yes, with a little planning. Histamine forms when protein-rich food is stored for longer, especially while warm. Cool your food quickly, chill it straight away and eat it within 24 hours – or freeze it in portions and thaw it in the fridge.

What can I take to work?

Stews and bowls with rice, millet, quinoa or potatoes, plus chicken or turkey and veg such as carrots, courgette or squash. Keep it chilled in a glass or stainless steel box and reheat it at lunchtime.

Can I cook fish and mince ahead?

Freshness matters most here, because histamine builds up quickly in stored fish and mince. Eat these dishes on the same or the next day, or freeze the portions as soon as they have cooled.

Related ideas

Plan and calculate

Low-histamine meal plan