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Pumpkin Pie- Low Histamine Diet

This recipe has been tailored for a POTSie on a low histamine diet. A little extra salt, cinnamon and ginger, which has some anti-inflammatory properties. A little less ginger and egg yolks should make this one easy on the stomach and ultra-low histamine. This version has less sugar than your traditional recipe too.


  • 1/2 cup granulated sugar 
  • 1 teaspoon salt
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground ginger
  • 3 egg yolks
  • 1 can pumpkin (15 oz.)
  • 1 can evaporated milk or full fat coconut milk (12 oz.)
  • unbaked 9-inch pie shells (graham cracker crust is a great option!)

Note 3 egg yolks were substituted for 2 whole eggs, because egg whites can be considered a “high histamine” food. SIGHI also details that ginger is usually well tolerated in small amounts.


PREHEAT oven to 425° F.

MIX sugar, cinnamon, salt, and ginger in small bowl.

BEAT eggs in large bowl.

STIR in pumpkin and sugar-spice mixture, then gradually stir in evaporated milk.

POUR into pie shell.

BAKE at 425° F for 15 minutes. Reduce temperature to 350° F, and bake for 40 to 50 minutes or until knife inserted in center comes out clean. Let cool.

Sprinkle with extra cinnamon and eat! Add fresh real whipped cream if you like too. Cut up the remaining into slices and freeze for later!


TLDR: Pumpkin pie provides some real nutrition.

Pumpkin is officially categorized as a powerhouse vegetable by the CDC, meaning it provides an average of 49% daily value per calorie of 17 vital nutrients.[1] Also, ginger is an anti-inflammatory spice, being shown to block prostaglandin synthesis.[2] Prostaglandins are mast cell mediators that many with MCAS try to block and reduce. Cinnamon is also anti-inflammatory, an antioxidant, and even is demonstrating benefits for neurological disorders.[3]  Don’t be shy about shaking on some extra cinnamon.

More Recipes…


[1] CDC Defining Powerhouse Fruits and Vegetables:

[2] Ginger–an herbal medicinal product with broad anti-inflammatory actions.:

[3] Cinnamon: A Multifaceted Medicinal Plant:


Published in Low Histamine Diet Treatment & Help

One Comment

  1. Marlene E Marlene E

    Yum! Made a few substitutes for my personal issues: white sugar is no-no for me, I’ve found the best, most economical (buy locally in bulk!) sugar sub is xylitol; Roasted a pumpkin from last fall, strained it as regular pumpkins (vs good subs like butternut, Kuri or kabocha winter squash) tends to be a bit watery.; I need gluten free and was lazy so opted for a simple custard in glass bowls vs piecrust, placed individual bowls in a large roasting pan with water about 1/2way up, it regulates the temp so eggs cook evenly 😉); used about 1/2″ +/- each fresh/frozen grated gingerroot and turmeric (why not? might help pain!) + few twists freshly ground black pepper for the turmeric’s curcamin bioavailability … You won’t notice it (per Rachel Ray keep fresh ginger, turmeric roots in freezer – buy organic only! and grate as needed, no need to peel)
    Just realizing I may have POTS as well as fibromyalgia/chronic fatigue and MAST syndromes 😳🙄😒 plus gluten and white sugar sensitivities.. Oyyyyyy 😳 so yeah I’m sick and tired of being sick and tired. I need easy schmeezy and not much thinking (tho s a prior chef, I 💓 to cook! no energy tho😞). Just my 2¢ if it helps anyone else. Hang in there everyone!
    And thx so much for this excellent site 🥰

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