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Low Histamine Recipes

Updated: Apr 10

Following on from my blog post on histamine intolerance I felt it would be a good idea to share some tried and tested low histamine recipes. I’ve included a delicious option for mid-week supper plus a tasty bite-sized treat.

Let me know what you think!

Pan fried chicken fillets with rosemary and turmeric

2 chicken breasts cut into small fillets

1 tablespoon rosemary leaves picked, finely chopped

1 teaspoon turmeric

2 tablespoon apple juice

1 tablespoon olive oil

1 garlic clove finely diced


black pepper optional

oil for frying


  1. Place the chicken breast fillets in a bowl and add the apple juice, oil, garlic, turmeric, rosemary, salt and pepper (if using). Combine so the fillets are coated in the herbs and spices. Cover the bowl and marinate in the fridge for an hour or so (low histamine readers see note above).

  2. In a large pan, heat a little oil and then fry the chicken fillets for 4-5 minutes on each side or until they are cooked through. Use a meat thermometer for an internal temperature of 165F or ensure the chicken is white throughout.

Mango Apple Chutney

1/2 onion

2 Tbsp. coconut oil

3 medium apples, peeled and cubed

1 mango, cubed

pinch sea salt

1 stick cinnamon

1/4 cup water


  1. In a medium saucepan on medium heat, saute the onions and coconut oil for 5 minutes.

  2. Add the apples, mango, salt, cinnamon stick, and water. Cover and cook on medium-low heat for 20-30 minutes or until apples are tender.

  3. Remove cinnamon stick and enjoy warm or chilled.

Carrot cake bites for a sweet treat

3–4 dates

1–2 carrots, grated finely

1/4 cup rolled oats

1/4 cup instant oats

1/4 – 1/3 cup pecan nuts

1 tbsp chia seeds

1 tbsp acacia fiber (optional)

2g finely grated fresh ginger

2 tbsp desiccated coconut to roll in


  1. Grate the carrots finely, place them in a food processor.

  2. Grate the ginger very fine, or pass it through a garlic press. Add the ginger to the carrots.

  3. Add all the remaining ingredients to the food processor. And process until all ingredients has been fully incorporated and no big chunks of nuts are left.

  4. Use a tsp to scoop up small amounts of ‘dough’, roll them to little balls with your hands and roll them in desiccated coconut to cover or leave them bare.

  5. Place in the refrigerator to firm up a bit before sinking your teeth into them. Honestly I think they are best after a night in the fridge.

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