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    Home » Recipes » Sauces

    Published: Jul 22, 2022 · Modified: Jul 31, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 2 Comments

    10 low histamine salad dressings

    Every summer I get asked one very important question - are there are any low histamine salad dressings? I often get tales of sad looking salads that need a bit of 'pep' or 'zing' to up the flavour . . .

    There are so many ways to make a salad dressing suitable for a low histamine diet, we just need to do some food swaps and omit a few more typical items. But that means we can add in some flavourful ones too!

    The following recipes are salad dressings without mayo or citrus and omitting certain forms of vinegar. I'm sharing some of my own recipes as well as those from other amazing low histamine bloggers, who have got creative with their dressings! Thank you to Tania of Histamine Friendly Kitchen, Bertha of Guts and Good and Stacy of Low Histamine Baby for sharing their recipes!

    I've chosen recipes that score as lower histamine on the SIGHI list, but please make sure to check that the ingredients are suitable for you. This post does not constitute medical or dietetic advice, and is for informational purposes only.

    collages of low histamine salad dressings including pesto and vinaigrettes.
    Jump to:
    • The problem of salad dressings on a low histamine diet
    • Vinegar and a low histamine diet
    • Recipe tips
    • Vinaigrettes
    • Creamy dressings
    • Pesto recipes
    • Dips and spreads
    • Frequently asked questions

    The problem of salad dressings on a low histamine diet

    Salad dressings often contain ingredients that are higher histamine such as mayo, citrus, certain vinegars, mustard or (certain) spices. This means they can be a problem for those following a low histamine diet due to having mast cell activation syndrome or histamine intolerance (or other conditions). Simply put, these are high histamine foods and so may not be well tolerated.

    A classic addition to a salad is mayo. It's what I grew up on, and there was always a jar in the fridge! Unfortunately though, it has egg whites and lemon juice as the main ingredients, both of which are high histamine (on the SIGHI list).

    Citrus is another typical addition to dressings, particularly to vinaigrettes. It is used as the acid to balance out the oil and to give that tang many of us love. Citrus is a problem on a low histamine diet, with both lemon and lime scoring as high histamine on the SIGHI list.

    Vinegar and a low histamine diet

    Vinegar is one of the most contested items on a low histamine diet in my experience. It also seems quite individual in terms of tolerance. This is one to tread carefully with, and to work with a dietician for your personal circumstances.

    Certain vinegars are rated as high histamine, and so off-limits for most of us. This includes red and white vinegars, as well as balsamic vinegar. None of the recipes here use these.

    However, white distilled vinegar scores as 0 on the SIGHI list, and so lower histamine. It can easily be used in place of other vinegars for most recipes. Apple cider vinegar scores slightly higher, as 1 on the SIGHI list. It would be more individual then if you can tolerate or not. Best to speak to a dietician on this ingredient before trying.

    Recipe tips

    Making your own dressing or adapting a recipe that isn't suitable as it is? Some food swaps will likely help you out!

    • Adjust the oil to vinegar ratio. We all have different tastes, so change up the ratio to taste preference.
    • Swap higher histamine vinegars for lower histamine options. Some people won't be able to tolerate any vinegar, but if you can, then white distilled vinegar is the lowest histamine (per the SIGHI list) so you may like to use this rather than other vinegars.
    • Swap lemon juice for a low histamine vinegar. You will still get the acidic 'tang' with white distilled vinegar!
    • Use fresh herbs. An easy way to perk up a salad dressing is to use fresh herbs such as basil, coriander or parsley.
    • Use spices. Adding a touch of turmeric, sweet paprika or ginger will liven up a salad. Find ideas on my low histamine herbs and spices post!
    collage of jar of pesto, blueberry vinaigrette, carrot dip and pumpkin seed dressing.

    Vinaigrettes

    Vinaigrette is a classic salad dressing, usually made with an oil and vinegar or lemon juice. Often herbs and spices, or even mustard are added for extra flavour.

    Here are some flavourful vinaigrettes that use lower histamine vinegars, and have some tasty additions such as fruit as well. A vinaigrette works well on more simple green salads.

    Blueberry pomegranate vinaigrette
    This blueberry pomegranate vinaigrette is a tangy and bright dressing, with a focus on juicy fruit. The pomegranate gives that zingy flavour, with a slight tartness that works so well with a leafy green salad.
    Click for blueberry pomegranate dressing recipe
    blueberry pomegranate vinaigrette in a glass jar with a spoon in it and a jar of olive oil in the background.
    4 low histamine salad dressings
    Tania of Histamine Friendly Kitchen gives four delicious dressings, including a classic vinaigrette and kale pesto. All simple to make and so tasty!
    Click for four dressing recipes by Histamine Friendly Kitchen
    four salad dressings on spoons on two white plates on a dark blue cloth.
    Low histamine Italian dressing
    A tangy dressing with olive oil, white distilled vinegar, herbs and honey that goes perfectly on a green salad.
    Click for Italian dressing recipe by Low Histamine Baby
    Italian dressing in a glass bottle with a bowl of salad in the background.
    Blackberry vinaigrette
    This blackberry vinaigrette is full of flavour with tart yet sweet berries, olive oil and a touch of maple syrup. Easy to make in just 10 minutes.
    Click for blackberry vinaigrette
    blackberry vinaigrette in a glass jar with a spoon in it next to blackberries.

    Creamy dressings

    While we can't use mayo, there are other ways to get a creamy dressing that are equally delicious (maybe even better!).

    Tahini dressing
    Tahini is so creamy, and can easily be adapted with the addition of herbs and spices (low histamine ones of course!). Super simple to make!
    Click for tahini dressing recipe
    small blue and white bowl of tahini dressing.
    Pumpkin seed dressing
    A flavourful dressing that uses pumpkin seeds as a base, with mint to add that bright and fresh summer flavour.
    Click for pumpkin seed dressing recipe
    pumpkin seed dressing in a glass jar with a spoon in it.
    Cauliflower hummus
    Using hummus as a salad dressing is very easy and gives so much flavour. Simply thin it down with a little water to the consistency you like.
    Click for cauliflower hummus recipe
    cauliflower hummus in a white bowl surrounded by crudites and crackers.

    Pesto recipes

    Pesto works really nicely as a salad dressing, particularly if you thin it out a little with more oil, vinegar and/or water. Or just add little blobs to your salad as it is for a pop of flavour!

    Traditionally pesto is made of pine nuts, Parmesan, olive oil, basil and garlic. But we can keep it low histamine by swapping out some of those ingredients and using other nuts and seeds and omitting the cheese. Some flavourful options:

    Macadamia nut pesto
    This macadamia nut pesto is a rich and creamy sauce. Macadamia nuts rate as low histamine on the SIGHI list, and are used in place of traditional pine nuts.
    Click for macadamia nut pesto recipe
    jar of macadamia nut pesto with a spoon in it.
    Dairy-free pumpkin seed pesto
    Made without dairy or nuts, this flavourful pesto uses pumpkin seeds along with garlic and olive oil. It's simple but delicious!
    Click for dairy-free pumpkin seed pesto recipe
    pumpkin seed pesto in a white bowl on a wooden board next to basil leaves and garlic bulb.
    Thai basil pesto
    Using Thai basil rather than more typical sweet basil gives this pesto a unique flavour, and it's very delicious!
    Click for Thai basil pesto recipe
    Thai basil pesto in a glass jar with a bottle of olive oil and garlic cloves in the background.
    Green pesto
    With traditional pine nuts, basil, olive oil and garlic, this is a flavourful pesto and so green as the name suggests! As equally good on salads as on pasta, Bertha's pesto is so versatile.
    Click for green pesto recipe by Guts and Good
    green pesto in a food processor with a wooden spoon in it.

    Dips and spreads

    While dips and spreads aren't technically dressings, they are always good as a side for salads!

    Carrot tahini dip
    Thick and creamy, this carrot tahini dip has so much flavour from the roasted vegetables. Garnish with pomegranate and herbs to make it even more flavourful and pretty too!
    Click for carrot tahini dip recipe
    carrot tahini dip in a white bowl next to bowls of pomegranate, olive oil and crudites.
    Cottage cheese tzatziki
    This cottage cheese tzatziki swaps out more problematic yogurt for cottage cheese, and uses lots of herbs for so much flavour.
    Click for cottage cheese tzatziki recipe
    cottage cheese tzatziki in a cream bowl on a wooden chopping board.
    Beetroot hummus
    As well as being very pretty, this beetroot hummus is creamy and delicious. Perfect as a side with your salad!
    Click for beetroot hummus recipe
    overhead view of a bowl of roasted beetroot hummus surrounded by crudites and crackers.

    Frequently asked questions

    Are salad dressings low histamine?

    Many traditional salad dressings are not suitable for a low histamine diet as they contain high histamine vinegars, citrus and spices. A low histamine salad dressing can be made using low histamine ingredients such as olive oil, certain herbs, fruits or spices.

    Is mayonnaise low histamine?

    Mayonnaise likely isn't suitable for a low histamine diet as it typically contains higher histamine foods such as white wine vinegar, lemon juice and mustard.

    Is pesto low histamine?

    Traditional pesto is likely not suitable for a low histamine diet as it contains Parmesan cheese and sometimes lemon juice. However, it is possible to use other ingredients to make a low histamine pesto.

    Find more ideas on my low histamine sauces page including even more pesto recipes (I'm quite the pesto fan!) and jam recipes.

    Don't forget to pin the post!

    labeled collage of low histamine salad dressings including vinaigrette and pesto.

    Please note that this post does not constitute dietary or medical advice in any way. It is for informational purposes. Please consult a doctor for your medical needs.

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    Comments

    1. CaTherine says

      August 01, 2022 at 9:01 am

      To use pomegranate without getting dirty you can cut it in half and collect the seeds on as mal container filled with water

      Reply
      • Claire says

        August 01, 2022 at 10:41 am

        Thanks for the tip!

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

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