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    Home Β» Low histamine

    Published: Sep 24, 2019 Β· Modified: Sep 19, 2022 by Claire Β· This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases Β· 4 Comments

    Low Histamine Breakfast Ideas and Shopping List

    One thing I get asked most often over on my Instagram is for low histamine breakfast ideas. I know it can be tricky as regular cereals often have problem ingredients and many people prefer to be gluten-free so toast isn't an option. A traditional English breakfast is also a challenge as we need to avoid tomatoes, mushrooms, sausages, bacon and hash browns - which doesn't leave too many items on the plate!

    These low histamine breakfast ideas largely follow the SIGHI list, using foods that score a 0 or 1 on their scale, but please be aware of your own food sensitivities as we are all different in what we can tolerate. I hope you find some you enjoy!

    For ten exclusive recipes not posted here on the blog check out my low histamine breakfast recipes ebook!

    graphic of herbs on a white background with text saying low histamine breakfast ideas and shopping list.
    Jump to:
    • Porridge and oat-based recipes
    • Quinoa porridge
    • 'Few ingredient' cereals
    • Egg dishes
    • Chia pudding
    • Breakfast hash
    • Jam on toast or rice cakes
    • Nut or seed butters on rice cakes
    • Smoothies
    • Fruit salad
    • Drinks
    • Low histamine breakfast ideas shopping list (US)
    • πŸ’¬ Comments

    Porridge and oat-based recipes

    As I have said, I love, love, love porridge. As a child I hated it, and refused to eat it, but I've come to realise that it is all about the flavourings and toppings (and, for me, not using just water). I tend to use gluten-free oats such as Bob's Red Mill gluten-free rolled oats, and cook them in a plant-based milk such as Oatly or the Alpro coconut milk.

    Porridge recipes

    There are lots of porridge recipes on the site to choose from:

    Carrot cake porridge

    Apple pie porridge

    Baked peach and coconut oatmeal

    Granola recipes

    Oats are really versatile, so if porridge isn't your thing, then why not make some of my granola? There are lots of granola recipe on the site, but here are a few of them:

    Ginger brazil nut granola

    Maple coconut granola

    Low histamine nut and seed muesli

    chia seed granola
    Chia seed granola

    And pizza and cookies!

    For a bit of a change, why not try my granola breakfast pizza? Kids will love this fun breakfast, and have no idea it fits in with your low histamine breakfast needs!

    And if you are pressed for time and having breakfast on the go, then my coconut macadamia nut cookies are fun and healthy (ish!).

    Quinoa porridge

    A few people have mentioned to me that they aren't able to tolerate oats too well, even if they are gluten-free ones. If that is the case then how about my blackberry quinoa porridge? It cooks the same as oat porridge, but with quinoa. Full of plant-based protein, it's delicious!

    There's also my blackberry quinoa breakfast bake, which is lovely for a weekend brunch.

    blackberry quinoa breakfast bake
    Blackberry quinoa breakfast bake

    'Few ingredient' cereals

    Did you ever eat Frosties as a kid and beg your mum to let you put even more sugar on them? Yes, that was me. I was hardly ever allowed to do it, but I always tried to get the full-blown sugar experience . . . Most cereals are likely to be off-limits if follow a low histamine diet, but there a few that may be OK and I've done a lot of searching on this!

    Cornflakes

    The SIGHI list states that cornflakes are OK but to be careful of the additives malt and folic acid. One of the brands I have found that doesn't have these stated on the ingredients list is Barbara's bakery organic corn flakes. Two other options are Whole Earth organic cornflakes, which has the ingredients of corn, raw cane sugar, salt and soya lecithin (if OK with the last ingredient) and Nature's Path honeyed cornflakes, which has the ingredients of corn and/or yellow corn flour, evaporated cane juice, honey and sea salt.

    Puffed rice cereal

    Aside from cornflakes what about puffed rice cereal? The Arrowhead Mills brand has only puffed whole grain brown rice listed as its ingredients. Kallo organic gluten-free puffed rice cereal is also 100% wholegrain brown rice, which is certified organic.

    Egg dishes

    Eggs are a controversial food when it comes to histamine, and definitely seems to be individual in terms of tolerability on a low histamine diet. The SIGHI list states that egg yolks are low histamine, while egg whites are high. However, other histamine lists describe that egg whites are low histamine as long as they are thoroughly cooked.

    If you can tolerate eggs, then there are a staple breakfast for many. Whether fried, scrambled, poached or hard-boiled, you can pair eggs with bread if you are OK with wheat or perhaps some rice cakes or fried potatoes and other veggies if not. An omelette is always nice on the weekend when you are likely to have a bit more time to cook.

    peach chia pudding
    Peach chia pudding

    Chia pudding

    I'll be honest, for years I thought people were a bit odd for liking chia pudding. As my niece says, 'it looks like tadpoles'(!) and I wasn't sure how it could taste nice. Well, I made this maple chia pudding a while ago and loved it. It's full of healthy fats from the chia seeds, and really fills me up. I do find that it needs some extra flavour so I like to use coconut milk as the liquid to soak the chia seeds in, and top with my blueberry chia jam and some fresh fruit and pumpkin seeds.

    More chia pudding recipes:

    Peach chia pudding

    Blueberry chia pudding

    Blackberry and ginger chia pudding

    Golden milk chia pudding

    Some chia pudding recipes say to soak the chia seeds in milk overnight, but food storage can be an issue for some with histamine issues. I find that an hour or two in the fridge in a sealed container works for me. Just remember to give it a stir now and again to stop the chia seeds from sticking together.

    mango granola parfait
    Mango granola parfait

    Breakfast hash

    My sweet potato and corn breakfast hash is so simple to make and has become one of my favourites. It's a great brunch idea too, and I have it for lunch and dinner - it's so versatile! And who doesn't love a 'stick it in the oven' meal now and again . . . The red pepper sauce I pair this with is a bit more fiddly, but is entirely optional. Sometimes I sprinkle a little of the violife cheese* (non-dairy - made of coconut oil and potato starch) on top for a little extra taste if I don't do the sauce. *check ingredients are suitable for your own tolerances.

    Jam on toast or rice cakes

    Freshly made jam is one of my favourite discoveries. I had always thought it was super fiddly and time-consuming, but chia jam is so easy to make and the chia provides some protein and healthy fats too. Spread on toast or rice cakes.

    Chia jam ideas:

    Blueberry chia jam

    Blackberry chia jam

    blackberry chia jam
    Blackberry chia seed jam

    Nut or seed butters on rice cakes

    If wheat isn't your thing, then rice cakes are a great alternative and I have eaten these since I was a kid. I like to top mine with the Meridian pumpkin seed butter, and then some fresh fruit and a sprinkle of other seeds or nuts that are low histamine. If you are able to eat almonds (they score 1 on SIGHI), then both the Meridian almond butter and Meridian coconut and almond butter are delicious - I have to ration myself on these ones they are so good!

    Smoothies

    Smoothies have definitely been my favourite low histamine breakfast ideas recipe (and snack!) this summer. I often make it into a smoothie bowl by using a little less milk and then top with the apple and pumpkin granola for that great crunch! Adding a touch of protein powder is always an option too.

    Smoothie recipes (selected):

    Apple pear smoothie

    Turmeric and pomegranate smoothie

    Melon, peach and chia smoothie

    Blackberry and blueberry smoothie

    Blueberry smoothie bowl

    Low histamine green juice

    blueberry smoothie bowl
    Blueberry smoothie bowl

    Fruit salad

    If I'm not feeling too hungry, a fruit salad is a great option and is especially nice in the summer months. Luckily there are lots of low histamine fruits to choose from including apples, peaches, blueberries, apricots, blackberries and more. If you are able to tolerate it, then why not pair with some non-dairy coconut yoghurt? I was recommended the Nush brand by a dietician. Unfortunately it doesn't seem to be available on either the US or UK Amazon, so look out for it in the grocery store.

    Drinks

    As coffee can't be tolerated by some on a low histamine diet, you may like to try:

    Ginger turmeric latte

    Honey ginger warm milk

    Pomegranate ginger tea

    And don't forget some herbal tea! The Clipper organic peppermint tea is my favourite as it's good quality, tastes great and they use unbleached tea bags. I also love the Clipper organic chamomile tea for more stressful days when I want to start with some calm!

    honey ginger warm milk
    Honey ginger warm milk

    To make the recipes mentioned above, or your own versions, there are some kitchen store cupboard staples that can help you put together delicious low histamine breakfast ideas to start your day. I hope my breakfast shopping list is helpful too!

    I’m always in the kitchen, so come join me onΒ Instagram, FacebookΒ and Pinterest to be the first to hear of new recipes. And please do leave a star rating on the posts if you've tried the recipes!

    Low histamine breakfast ideas shopping list (US)

    Oats & cereals

    Bob's Red Mill gluten free oats

    Arrowhead Mills puffed rice cereal

    Barbara's bakery cornflakes

    Whole Earth organic cornflakes

    Nature's path honeyed cornflakes

    Kallo organic gluten free puffed rice cereal

    Kallo organic rice cakes

    Syrups, oils & seasonings

    Tiptree clear honey

    Coco vita coconut oil

    Bertolli extra virgin olive oil

    Sherpa pink Himalayan salt

    Anthony's organic turmeric root powder

    Nuts & seeds

    Bob's Red Mill organic chia seeds

    Terrasoul organic pumpkin seeds

    Terrasoul organic brazil nuts

    Butters

    Meridian pumpkin seed butter

    Meridian almond butter

    Meridian coconut and almond butter

    Milks & tea

    Alpro coconut milk alternative

    Clipper organic peppermint tea bags

    Clipper organic chamomile tea bags

    Miscellaneous

    Violife provolone cheese

    Fresh fruit

    Fresh vegetables

    Eggs

    Don't forget to pin the post!

    bowl of oats, apple and maple syrup with text saying low histamine breakfast ideas

    Low histamine breakfast ideas shopping list (UK)

    The links above are US links, for my UK readers:

    Oats & cereals

    Wholefood Earth organic gluten-free oats

    Rude Health puffed rice

    Kallo organic puffed rice cereal

    Whole Earth cornflakes

    Kallo organic rice cakes

    Syrups, oils & seasonings

    Tiptree clear honey

    Coco vita extra virgin coconut oil

    Silk Route pink Himalayan salt

    Nuts & seeds

    Bulk powders chia seeds

    Buy Whole Foods organic pumpkin seeds

    Buy Whole Foods brazil nuts

    Butters

    Meridian almond butter

    Meridian pumpkin seed butter

    Meridian coconut and almond butter

    Milks & tea

    Clipper organic peppermint tea bags

    Clipper organic chamomile tea bags

    Miscellaneous

    Violife provolone - not available on Amazon

    Eggs

    Fresh fruit

    Fresh vegetables

    ***

    This post on low histamine breakfast ideas contains affiliate links. Thank you for your use of these links, at no extra cost to you, to help support the running of Through the Fibro Fog.

    Please follow the advice of your doctor as to all medical treatments, supplements, and dietary choices, as set out in my disclaimer. I am not a medical professional, and this post, as well as all other posts on this blog, are for informational purposes only.

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    Reader Interactions

    Comments

    1. Sheryl Chan says

      January 05, 2021 at 10:51 am

      Such a useful resource. I'll bookmark it for reference and also to share with others who might need it!

      Reply
      • throughthefibrofog says

        January 05, 2021 at 6:45 pm

        Thanks so much Sheryl! So glad it's helpful πŸ™‚

        Reply
    2. Melissa says

      January 04, 2021 at 6:56 pm

      Thank you for all these ideas and links for inspiration! I find breakfast so hard and get stuck in the same rut. Especially with the kiddos, often I've fed them and then realise I have to eat a protein bar on the run!

      Reply
      • throughthefibrofog says

        January 04, 2021 at 9:55 pm

        Ah I can see how that would happen! Maybe some chia pudding and granola that you can meal prep in advance might be useful - although the kiddos might steal some too πŸ™‚

        Reply

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    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.

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