This low histamine nut and seed muesli (without dried fruit) is a lovely breakfast option for topping smoothie bowls or pairing with fresh fruit and non-dairy milk. It comes together in less than 30 minutes and is vegan and gluten-free (using suitable oats).
Finding muesli or granola that is suitable for a low histamine diet can be a bit challenging when it comes to store-bought. If you would like to make your own, then my chia seed granola and ginger brazil nut granola are both easy to make and so tasty!
Muesli is a real breakfast staple, but the vast majority of brands include dried fruit such as raisins, dried apricots and dates. I wanted to come up with a version of muesli without dried fruit that was suitable for a low histamine diet per the SIGHI list, but that still had a good crunch and different ingredients for flavour.
Have a peek at my low histamine breakfast recipes page for more ideas!
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🌰 Ingredients
- Oats - use rolled oats rather than the very fine quick-cook oats that are more of a powder texture.
- Pumpkin seeds - for that good crunch! I like the Terrasoul organic pumpkin seeds.
- Flaked almonds - a really nice creamy taste, but swap out if you aren't able to tolerate as they score slightly higher as a '1' on the SIGHI list.
- Brazil nuts - a low histamine nut on the SIGHI list, the Terrasoul organic brazil nuts are good.
Make sure to see the recipe card below for the full ingredients and their quantities!
🔪 Step by step instructions
Just a few steps to make this granola and all are very easy to do:
Step 1
Preheat the oven to 170C / 340F and line two baking trays with parchment paper.
Add the oats to one tray and sprinkle on the cinnamon (if using) and salt. Add the nuts and seeds to the other tray. Bake for 12 minutes, watching for any signs of burning after 10 minutes. Have the oats at the top of the oven, and the tray with nuts and seeds towards the bottom.
Step 2
Remove the tray with nuts and seeds from the oven and set aside. Remove the tray with oats and stir. Return to the oven and bake for a further 4-5 minutes or until they are very slightly golden brown but not burning(!).
Once the oats and nuts and seeds have cooled, mix together to combine.
🌰 Low histamine nuts and seeds
I want to say from the outset that you should always follow the advice of your doctor or dietician in relation to nuts. Some low histamine lists say that you should restrict all nuts.
The SIGHI list gives 'scores' for histamine for different nuts and seeds, and this recipe uses those that score 0 on the list other than almonds, which score 1. My low histamine nuts and seeds post gives an overview of those SIGHI describe as lower histamine. You can easily swap nuts and seeds in and out for those you best tolerate or prefer.
Examples of higher histamine seeds are sunflower seeds (which are also a liberator), and higher histamine nuts include peanuts and walnuts (SIGHI).
🍯 Cinnamon
Cinnamon is a controversial ingredient in terms of histamine. Some lists such as the SIGHI food compatibility list rate cinnamon as low histamine, whereas others say it is high. It's one of many foods where there isn't an agreement.
This low histamine nut and seed muesli has cinnamon as an optional ingredient, so I would suggest only using it if you know you can tolerate it. Cardamom is a good swap.
🥣 Gluten-free oats
If you are coeliac or have a gluten sensitivity then be sure to use appropriate oats that are certified gluten-free, such as the Bob's Red Mill organic gluten free rolled oats.
And definitely use rolled oats when you make muesli rather than very fine quick-cook oats!
🍽 How to serve
Muesli is great on its own with fruit and a splash of non-dairy milk, but is even better when sprinkled onto a smoothie bowl. You may like to try out my blueberry smoothie bowl for a tasty option!
🍯 More tasty breakfast recipes
Choose from so many fun low histamine breakfast recipes including my chia seed granola, apple pie oatmeal and my sweet potato and corn hash, as well as these recent recipes:
For exclusive recipes not on the blog then have a look at my low histamine breakfast recipes ebook!
I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes! And please do leave a star rating ⭐⭐⭐ if you've tried the recipe!
📖 Recipe
Low Histamine Nut and Seed Muesli
Ingredients
- 2 cups oats rolled oats, gf if required
- ¼ cup flaked almonds
- ¼ cup pumpkin seeds
- ¼ cup broken brazil nuts
- pinch cinnamon optional, if tolerated
- pinch salt
Instructions
- Preheat the oven to 170C / 340F and line two baking trays with parchment paper.
- Add the oats to one tray and sprinkle on the cinnamon (if using) and salt. Add the nuts and seeds to the other tray. Bake for 12 minutes, watching for any signs of burning after 10 minutes. Have the oats at the top of the oven, and the tray with nuts and seeds towards the bottom.
- Remove the tray with nuts and seeds from the oven and set aside. Remove the tray with oats and stir. Return to the oven and bake for a further 4-5 minutes or until they are very slightly golden brown but not burning(!).
- Once the oats and nuts and seeds have cooled, mix together to combine.
Notes
- Be sure to bake the nuts and seeds on a separate tray to the oats, as they have different cook times.
- If you are coeliac or have a gluten intolerance then be sure to use gluten-free oats.
- You can swap nuts and seeds for those you prefer, or tolerate if low histamine. Some people aren't able to tolerate almonds, so perhaps include more pumpkin seeds instead.
- Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
- almonds, which score 1.
- cinnamon scores 0 but is rated higher on other lists.
Shreya says
Can this be stored and used
Claire says
It's typically considered best to make food fresh on a low histamine diet due to histamine formation. I would check with your dietician and ask their opinion of this for your particular health circumstances.