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Free Low Histamine Diet Recipes

This is a FREE resource. In lieu of paying for a cookbook, please instead donate to Dysautonomia International or The Mastocytosis Society.

Free Recipes

This is a growing collection of free recipes that are low in histamine. Click the photos below to view them. The goal here is to not feel totally deprived, though making some of these might be for more spoon-plentiful days.


Omit pepper where listed! Of course, know each person with a mast cell disease is unique with their specific food sensitivities, so alter any recipe as needed. Chances are you will need to alter or even skip some of these altogether… I do myself. Your diet and therefore your recipes are by the very nature of mast cell disease going to be highly individualized and tailored to YOU. This is why there may be little sense in buying a cookbook, when you’ll essentially need to curate your own recipe collection. Seasonings can always be omitted, the recipe might just be a little blander. Butter can easily be swapped out for your olive oil, coconut oil or other grease of choice. For most recipes dairy milk can be replaced with your milk of choice. Also know that many of these recipes are high in salicylates, which is an additional sensitivity for some with mast cell disease.

More Info

These recipes are selected for their ingredients based on the popular Swiss histamine list by SIGHI. More information about the diet and resources are at the Low Histamine Diet Page! For basic shopping and really simple meal ideas… see the Low Histamine Grocery List. For even more recipe inspiration, you can also check out SIGHI’s free preview of their ebook!


Slow Cooker Blueberry Oatmeal
Cinnamon Roll Oatmeal
Fig Currant Toast with Whipped Mascarpone
Pumpkin Pancakes
Tropical Oatmeal,
Zucchini Bread
Mango Mint Smoothie
Chia Seed Pudding
Blueberry Mango Carrot Smoothie
Chia Seed French Toast (egg-free)
Lazy Microwave French Toast (can use egg yolks only)

Main Dishes

Asparagus and Mozzarella Stuffed Chicken
Beet Soup
Mozzarella Mac N Cheese
Butternut Squash Bisque
Chicken Pot Pie
Radish and Butter Sandwich
Honey Garlic Chicken with Rosemary
Perfect Steak
Mozzarella Apple Panini
Ricotta Pea Sandwich
Pumpkin Cream Chicken Pasta
Broccoli Soup
Cauliflower Alfredo
Chicken Nuggets with Apricot Sauce
Roasted Red Pepper and Mozzarella Grilled Sandwich


Basil Dipping Sauce
Roasted Radishes
Quinoa Side with Parsley & Thyme (omit onion and lemon)
Roasted Turmeric & Ginger Cauliflower
Coconut Rice
Steamed Buttered Broccoli
Roasted Butternut Squash
Garlic Butter Quinoa
Mashed Sweet Potatoes
Corn Bread
Garlic Roasted Asparagus
Simple Cranberry Sauce (can add optional ingredients except pecans, orange zest & allspice)
Honey Roasted Carrots


Kale Chips
Perfect Popcorn
Beet Chips
Sweet Potato Fries
Ricotta Honey Spread
Bavarian Pretzels
Cantaloupe Mint Popsicles
Apple Chips
Microwave Sweet Potato Chips (it works!)


French Apple Bread Pudding
Carmel Apple Pie Oatmeal
Layered Mango Cheesecake Parfait
Whipped Cream
Pumpkin Pie for POTSies
Thai Coconut Black Rice Pudding
Mascarpone Apple Panini
Grilled Peaches with Mascarpone and Honey
Blackberry Peach Sorbet (use milk of choice)
Scottish Shortbread Cookies (great with jam or made with cookie cutters for holidays)

For really simple meal ideas see the Low Histamine Grocery List


Last updated January 11th, 2018

Published in Low Histamine Diet Treatment & Help


  1. Deb Deb

    Id’m confused – many of these recipes have cinnamon, vanilla, sugar, bread with yeast; how are they low histamine?

    • brandy brandy

      Hi, Deb! Cinnamon and sugar are actually listed as a “zero” on the extensive Swiss Interest Group for Histamine Intolerance list all my posts are based on. The list includes vanilla and bread as “one.” I try to reference it everywhere… please check it out!

      My POTS doc has said that they’re seeing some POTS patients that do feel better after eliminating wheat despite not testing positive for celiac. I gave it go and didn’t see a marked improvement myself. Processed sugar is of course something we should all aim to keep to a minimum in our diets, but a lot of us still want that sense of normalcy if our body allows it.

  2. Gaylene Gibson Gaylene Gibson

    Hi do you have a recipe book with all these yummy recipe .

    • brandy brandy

      Hi! No, but this page itself is basically the recipe book. Thanks!

  3. N Rose B N Rose B

    This is such a spectacular collection! Thank you so much.

    • brandy brandy

      Hi and thanks! So glad it’s being useful!

  4. Sharon Sharon

    Thank you for finding these recipes. I fell like I will have some normal back in my life instead of picking around and checking all the foods out for what is in them.

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