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Healthy & Low Histamine Recipes and Resources

A selection of easy to make, delicious and healthy(ish!) recipes to enjoy with friends and family. These recipes hope to show that a low histamine diet can be full of flavor and fun meals, and snacks and sweet treats too of course.

Spring Favorites

Find fun, flavorful and easy to make spring recipes for a tasty lunch or dinner!

  • mascarpone chicken with asparagus and mashed potatoes on a light brown plate.
    Mascarpone Chicken
  • vegetarian gnocchi soup in a white bowl on a beige cloth next to a spoon and small bowl of parsley.
    Vegetarian Gnocchi Soup
  • creamy pesto gnocchi in a white bowl with a spoon next to fresh basil leaves.
    Creamy Pesto Gnocchi
  • broccoli asparagus pasta in a bowl with a brown rim with forks on a white cloth next to it.
    Broccoli Asparagus Pasta
  • air fryer chicken bites without breading on lettuce on a cream plate.
    Air Fryer Chicken Bites
  • ricotta stuffed chicken breast on a cream plate next to herbs, arugula and sweet potato.
    Herb Ricotta Stuffed Chicken Breast
  • vegetable soup without tomatoes in a white bowl with a spoon in it next to a small bowl of fresh parsley.
    Vegetable Soup without Tomatoes
  • celery and leek soup in a white bowl with a spoon in it on a blue cloth next to a bowl of herbs.
    Celery and Leek Soup

See more dinner recipes →

Trending Posts and Recipes

Low histamine resources that will help guide those largely following the SIGHI list, as well as the most popular recipes loved by readers.

  • graphic og herbs with text overlay saying low histamine recipes collection
    Healthy & Low Histamine Recipes
  • chia pudding topped with berries in a white bowl with text, low histamine breakfast ideas and shopping list.
    Low Histamine Breakfast Ideas and Shopping List
  • baked rosemary thyme chicken on a white plate next to arugula.
    Baked Rosemary Thyme Chicken
  • chicken thighs on a cream fluted plate garnished with herbs.
    Air Fryer Boneless Skinless Chicken Thighs
  • creamy paprika chicken in a light grey skillet.
    Creamy Paprika Chicken
  • stack of grated potato fritters on a white plate with fresh herbs and glass of water in the background.
    Grated Potato Fritters
  • honey spelt cookies on a wire rack.
    Honey Spelt Cookies
  • cooked frozen cauliflower rice garnished with parsley in a cream bowl on a blue cloth.
    How to Cook Frozen Cauliflower Rice

Explore these categories

  • Smoothies and Juices
  • Soups
  • Salads
  • Pasta

About Claire

Hi, I'm Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

Learn more about me →

Breakfast

Start the day with a tasty breakfast. Find smoothies, oatmeal, chia pudding and so much more to enjoy.

  • mango oat smoothie in two glasses next to fresh mangoes.
    Mango Oat Smoothie
  • cottage cheese fruit smoothie in a glass garnished with fresh mint leaves and blueberries, next to a bowl of blueberries.
    Cottage Cheese Fruit Smoothie
  • applesauce overnight oats in two glass jars next to red apples.
    Applesauce Overnight Oats
  • pear applesauce in a white bowl with a wooden spoon next to red apples and pears.
    Pear Applesauce

See more breakfast recipes →

Lunch

From soups to salads, and many other ideas, check out tasty and healthy lunch ideas.

  • pesto quinoa in a bowl next to a jar of pesto, fresh basil leaves and olive oil.
    Pesto Quinoa
  • beet kale salad in a light brown bowl next to fresh beets and a bottle of olive oil.
    Roasted Beet Kale Salad
  • air fryer chicken mini fillets on a light brown plate garnished with fresh herbs.
    Air Fryer Chicken Mini Fillets
  • cauliflower fennel soup in a light green bowl next to thyme leaves, garlic cloves and a spoon.
    Creamy Cauliflower Fennel Soup

See more lunch recipes →

Dinner

Find easy weeknight dinner ideas as well as delicious evening meals for special occasions to enjoy with friends and family.

  • mascarpone pesto pasta on a white plate next to basil leaves.
    Mascarpone Pesto Pasta
  • cottage cheese stuffed chicken breast with asparagus and mashed potatoes on a plate.
    Cottage Cheese Stuffed Chicken
  • air fryer chicken and vegetables on a plate garnished with fresh parsley.
    Air Fryer Chicken and Vegetables
  • chicken ricotta pasta in a white bowl next to a blue cloth and fresh herbs.
    Chicken Ricotta Pasta

See more dinner recipes →

Recent Recipes

Have a peek at the latest recipes here on Through the Fibro Fog.

  • blueberry peach smoothie in a glass next to fresh peaches and blueberries.
    Blueberry Peach Smoothie
  • roasted beet and carrot salad on a white plate.
    Beet and Carrot Salad
  • cucumber celery salad on a white plate next to fresh mint leaves and olive oil.
    Cucumber Celery Salad
  • diced vegetables, parsley, thyme and garlic in water to make vegetable stock in a pot.
    Low Histamine Vegetable Stock

Recently Updated

  • green apple smoothie in a glass next to Granny Smith apples and kale leaves.
    Green Apple Smoothie
  • blackberry chia pudding in two glass jars topped with fresh blackberries and mint leaves.
    Blackberry Chia Pudding
  • hemp seed smoothie with blueberries in two glasses.
    Hemp Seed Smoothie with Blueberries
  • honey ginger grilled chicken on a white plate with red bell pepper and parsley.
    Honey Ginger Garlic Chicken

Quick Weeknight Meals

If you only have around 30 minutes to prepare dinner, I have you covered with these easy yet flavorful family meals.

  • air fryer shredded chicken in a beige bowl next to forks and a blue cloth.
    Air Fryer Shredded Chicken
  • air fryer paprika chicken thighs on a beige plate with fresh herbs.
    Air Fryer Paprika Chicken
  • gnocchi with ricotta sauce in a light grey bowl with a spoon on a blue cloth.
    Gnocchi with Ricotta Sauce
  • chicken mascarpone pasta in a light grey bowl with a fork in it.
    Chicken Mascarpone Pasta

See more quick weeknight meals →

Low Histamine Recipe Collections

If you're looking for some low histamine recipe inspiration, then check out these fun round-ups for meals, snacks and drinks!

  • bowl of chia seeds with a wooden spoon on top on a round wooden board.
    Low Histamine Nuts and Seeds (per the SIGHI list, with Recipes)
  • whipped cottage cheese in a cream bowl.
    Low Histamine Cheeses (per SIGHI, with Recipes)
  • lemongrass tea in two glasses and a glass jug.
    Low Histamine Teas (and Coffee Alternatives) with Recipes
  • bunches of rosemary and sage.
    Low Histamine Herbs and Spices (and Recipes to Enjoy!)

Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

More about me →

Spring Dinner Ideas

  • mascarpone chicken with asparagus and mashed potatoes on a light brown plate.
    Mascarpone Chicken

  • broccoli asparagus pasta in a bowl with a brown rim with forks on a white cloth next to it.
    Broccoli Asparagus Pasta

  • vegetarian gnocchi soup in a white bowl on a beige cloth next to a spoon and small bowl of parsley.
    Vegetarian Gnocchi Soup

  • creamy pesto gnocchi in a white bowl with a spoon next to fresh basil leaves.
    Creamy Pesto Gnocchi

  • ricotta stuffed chicken breast on a cream plate next to herbs, arugula and sweet potato.
    Herb Ricotta Stuffed Chicken Breast

  • vegetable soup without tomatoes in a white bowl with a spoon in it next to a small bowl of fresh parsley.
    Vegetable Soup without Tomatoes

Featured On

collage of brand names including Parade, Feed Feed, Big Oven, MSN, Food Gawker and Finding Vegan.

Popular Recipes

  • chicken thighs on a cream fluted plate garnished with herbs.
    Air Fryer Boneless Skinless Chicken Thighs

  • stack of grated potato fritters on a white plate with fresh herbs and glass of water in the background.
    Grated Potato Fritters

  • creamy paprika chicken in a light grey skillet.
    Creamy Paprika Chicken

  • cod fillet, roasted potatoes and vegetables on a white plate.
    Air Fryer Frozen Cod

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Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical or dietetic advice in any way.

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