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!

Porridge and oat-based recipes

As I have said, I love, love, love porridge and it's such an adaptable low histamine breakfast recipe. 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.

Check out my post on oatmeal and a low histamine diet for more ideas on oats, toppings and milk choices!

Porridge / oatmeal recipes

There are lots of porridge recipes (also known as oatmeal!) on the site to choose from, including my super popular apple pie porridge, warming pear ginger porridge and mixed berry porridge.

Some more ideas:

Carrot cake porridge

Carrot cake baked oatmeal

Granola recipes

Oats are really versatile and are a low histamine food on the SIGHI list, 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

Fruit compote

Fruit compotes are a very simple recipe, can easily be made as a low histamine breakfast idea and are so good for topping your oatmeal, granola or even cereal if you like!

Have a peek at my most popular apple pear compote for a tasty idea, and my rhubarb apple compote and mango compote for seasonal recipes too.

And cookies!

And if you are pressed for time and having breakfast on the go, I can help you out with some low histamine cookies! You'll love my coconut macadamia nut cookies and my cardamom oatmeal cookies which are both 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.

For something a little different, but sort-of like porridge(!), I think you will love my oat milk rice pudding (or use another plant milk to your preference). It's equally perfect as a low histamine breakfast as dessert I think!

'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 for histamine 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.

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 oat milk 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 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.

If you're interested in planning meals ahead and how to freeze (not chia pudding!), then have a peek at my low histamine meal prep post.

And why not try my warm chia pudding for a change - it's perfect for the colder months!

Low histamine breakfast hash

My sweet potato and corn breakfast hash is so simple to make and has become one of my favourites as a low histamine breakfast recipe for when I'm after a savory option. 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 . . .

And around the holidays (but enjoy all year!), my turkey sweet potato hash is so hearty and perfect for a weekend brunch.

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 my blueberry chia jam or my blackberry chia jam on toast or rice cakes!

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 and juices

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

All my smoothies are made to be low histamine by being yogurt and banana free. Instead, I use oats, frozen cauliflower, hemp seeds or other ingredients to help thicken them. You may get more ideas on my yogurt substitutes post!

Fruit smoothies

For fruit-based smoothies I think you'll love my apple pear smoothie, blackberry and blueberry smoothie and blueberry smoothie bowl which feel especially perfect for the fall months.

In the summer months when you may like a lighter fruit smoothie, I recommend trying my mango cherry smoothie, my pomegranate mango smoothie, my cherry blueberry smoothie and my mango blueberry smoothie.

Vegetable-based smoothies and juices

Looking for some more vegetable-based low histamine smoothies and juices? Do have a peek at my celery cucumber smoothie, my low histamine green juice and my celery cucumber juice.

And for a real dose of anti-inflammatory goodness, my apple ginger turmeric juice is so popular!

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.

And for a super simple fruit option, my air fryer pears are so juicy and delicious!

Drinks

As coffee can't be tolerated by some on a low histamine diet, you may like to try my cozy and warming ginger turmeric latte, honey ginger warm milk, cardamom milk and nutmeg milk.

Or if you like a lighter fruit tea, my pomegranate ginger tea is delicious!

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!