Low-histamine snacks for in between

Freshly made snacks with oats, spelt, almonds, macadamias, butter and maple syrup work well. All recipes here follow our low-histamine rule, based on the SIGHI list: no cocoa, walnuts, cashews, peanuts, citrus fruit, banana, strawberries or yeast. How much histamine you tolerate is individual.

Low-histamine snacks

Vegan vanilla no-bake fudge – 294 kcal
Vegan millet and hazelnut squares – 480 kcal
Vegan purple sweet potato açaí boat – 360 kcal
Vegan berry no-bake fudge – 294 kcal
Candied almonds with coconut sugar and cinnamon – 182 kcal
Keto macadamia and blueberry muffins – 590 kcal
Spekulatius (speculoos cookies) with wholemeal rye and honey – 190 kcal
Crispy oven-baked apple chips – 160 kcal
Honey Pfeffernüsse (spiced gingerbread drops) with rye flour and aniseed – 157 kcal
Moist vegan coconut and almond balls – 140 kcal
Oat Vanillekipferl (vanilla crescent cookies) with almonds and butter – 220 kcal
Keto almond and cinnamon waffles – 583 kcal
Scottish-style shortbread with spelt and sea salt – 207 kcal
Air fryer roasted chestnuts with rosemary butter – 217 kcal
Hazelnut butter cookies with honey – 246 kcal
Low-carb courgette crisps with sea salt – 120 kcal
High-protein quinoa chicken bites – 380 kcal
Stuffed cucumber rolls with cottage cheese – 109 kcal
Paleo air fryer beef dripping fries with rosemary salt – 257 kcal
Paleo cinnamon cookies with pecans and dates – 221 kcal
Vegetarian Nussecken (nut corners) with hazelnuts and honey – 204 kcal
High-protein hazelnut cookies with quark and cinnamon – 315 kcal
Butter Spekulatius (speculoos cookies) with wholemeal spelt and almonds – 160 kcal
Low-carb broccoli and cheese patties – 290 kcal

Frequently asked questions

Which snacks are low in histamine?

Freshly made food from minimally processed ingredients: oats, spelt or rice flour, almonds, macadamias, butter, maple syrup, apple, pear and blueberries. Chocolate, walnuts, cashews, peanuts, bananas, strawberries, citrus fruit and aged cheese are best avoided.

Which nuts can I use?

Our rule leaves out walnuts, cashews, peanuts and pistachios. Almonds, hazelnuts and macadamias stay in – try them in small amounts to see how well you tolerate them.

Can I make the snacks ahead?

Bakes and bars keep for a few days in a tin, and you can freeze them too. With histamine intolerance, protein-rich snacks like quark dips or eggs are best eaten on the day you make them.

Related ideas

Plan and calculate

Low-histamine meal plan