One of the requests I get most over on my Instagram is to share more low histamine vegan recipes, so I'm here to give you a round-up of tasty meal ideas for breakfast, lunch and dinner plus snacks and sweet treats of course!
Vegan cooking is one of favourite kinds, and I love using delicious low histamine fruits, vegetables, grains and herbs. They are so flavourful and I always feel 'light' and happy after a low histamine vegan meal.
This post also has a shopping list for ingredients that are higher in protein as I know that is a concern for some who already follow the SIGHI list for histamine on the advice of their doctor, but wish to transition to a vegan lifestyle. I hope it is helpful and gives you some ideas for your next online shop or trip to the store.
Jump to:
Breakfast ideas
Easy to make and the most fun and fruity breakfast or low histamine vegan snack that is packed with goodness from the oats, chia seeds and blueberries. Don't forget to sprinkle on some pumpkin seeds or some desiccated coconut for a bit of crunch!
Baked peach and coconut oatmeal
The easiest, but cosiest weekend morning breakfast! So hearty, warming and the juicy sweet peaches with creamy coconut are just divine.
Perfect for colder mornings, this is so hearty and warming. I love cooked apples, and this is so indulgent with a touch (or more!) of maple syrup.
A fun breakfast for when you want something a bit lighter. I love this after a run for my 'second breakfast' too!
Apple and pumpkin seed granola
Granola is such a favourite of mine, and this version is full of flavour with sweet apples and maple syrup.
Lunch recipes
Roasted vegetable panzanella salad
A hearty bread salad, with lots of perfectly roasted vegetables and a maple garlic dressing.
Always a go-to in the colder months, this soup is packed with veggies and is so full of flavour, warming and cosy.
Creamy wild rice vegetable soup
A hearty soup with wild rice and creamy coconut milk that still feels light and flavourful.
A fragrant soup with low histamine herbs and spices.
Low histamine vegan power bowl
One of the most popular recipes here on the blog! A huge bowl of goodness with tons of vegetables, quinoa and a lovely creamy tahini dressing.
Maple roasted pumpkin quinoa bowl
Perfect for the fall months, this is full of the cosy flavours of the season.
Pair with a salad for a protein-packed lunch. These crackers are so easy to make, and kids love them too!
Dinner recipes
Sweet potato, coconut and herb quinoa risotto
The cosiest 'cheat's risotto' made with quinoa rather than rice. So easy to do and so full of flavour - perfect for fall or winter!
Coconut turmeric quinoa risotto
This recipe is perfect for lunch or dinner. Creamy and full of herby flavour and health-promoting turmeric. Add in any vegetables you have to hand!
All the feels of fall. The best comfort food dinner, it's a great meal while watching a bit of Netflix!
Full of fresh veggies that are abundant in the winter months, with herby quinoa and a tahini dressing.
Pistachio, mint and zucchini rice noodles
A light, herby and nutty rice noodle dish that is especially lovely in the summer months.
Creamy, herby and the best low histamine vegan comfort food dinner!
Coriander and pumpkin seed pesto
Comfort food classic! But with a low histamine vegan twist. The pesto is herby and tangy, but without dairy.
Snacks
A healthy and fun treat, that both adults and kids will love! All whole foods with tasty baked apple for sweetness.
A fun snack that is filled with goodness. Dates are a little controversial on a low histamine diet, so be sure you are able to tolerate them.
Pumpkin seed and coconut clusters
These kid-friendly clusters are full of plant-based protein with lots of healthy seeds. The perfect crunchy snack for mid-afternoon!
Melon, peach and chia smoothie
So fresh and fruity and has feels like the taste of summer.
Sweet treats
A very pretty dessert that looks a little fancy, but is actually very easy to make. We use apple juice rather than wine for a vegan and non-alcoholic sweet treat.
Grilled peaches with coconut cream
The easiest sweet treat there is! Grilled peaches are so indulgent, with an amazing sweetness that pairs so well with the creamy coconut.
Low histamine vegan protein sources
This shopping list has foods that are higher in vegan protein, and that can be included in so many of your tasty low histamine recipes. Nuts, seeds and grains are good sources, and thankfully there are plenty that score as low histamine on the SIGHI list.
If you have any doubts about your protein levels, please consult a dietician. The protein content below is from my research online, but please do your own research too.
Nuts
The following nuts score '0' on the SIGHI list, but be mindful of your own sensitivities as nuts are a little controversial on a low histamine diet. Some nuts are usually roasted, and some people cannot tolerate nuts prepared in that way.
Pistachio nuts - my all-time favourite nut! I love their creamy and savoury taste, and they go wonderfully with salads or as a 'crumb' to top salads, pasta or rice dishes. The Fiddyment Farms unsalted pistachios are a great option. Pistachio nuts have 20g of protein per 100g.
Brazil nuts - so creamy and a good source of selenium as well as protein. They contain 14g of protein per 100g. The Terrasoul brazil nuts are organic.
Macadamia nuts - the most creamy of all the nuts! These are such as treat. Lower in protein than other nuts, they have 8g per 100g.
As well as these nuts, almonds may work for you as they score 1 on the SIGHI list.
Seeds
Pumpkin seeds - so versatile and I always top porridge and salads with them. I like the Terrasoul pumpkin seeds as they are also organic. They contain 19g of protein per 100g. The Meridian organic pumpkin seed butter is also delicious if you are looking for a spread for your toast or rice cakes!
Hemp seeds - scoring 0 on the SIGHI list, these are great for salads or warmer dishes. The internet gave me all kinds of protein levels for these - ranging from 8g to a huge 38g per 100g! I suspect this is down to how they are prepared.
Chia seeds - perfect for making my chia pudding recipes above! Navitas organics chia seeds are just that, organic. Contains 17g of protein per 100g as well as being a source of omega 3.
Grains and seeds
Quinoa - so technically a seed, but most of us use it in the same way as a grain. You can use the regular white quinoa such as this Viva Naturals Organic quinoa, or the mixed quinoa for so many recipes. There is a question mark on the SIGHI list as to the possibility some people may not tolerate it, so test a little to begin with. Quinoa has around 4g of protein per 100g.
Oats also have some protein, and are so delicious in creamy porridge. The Bob's Red Mill organic gluten-free old fashioned rolled oats are a good option for those who prefer to be gluten-free. The nutritional information for that brand has it as 7g per 54g (a large serving size).
Spelt - an ancient grain that is high in protein with 15g per 100g. Please note that the SIGHI list has a ? as to whether it is histamine liberator, so be mindful of personal sensitivities.
Wild rice - much higher in protein than rice (wild rice isn't actually rice at all!), wild rice has such a lovely nutty taste. You can buy wild rice or a wild rice mix. Contains 15g of protein per 100g.
Vegetables
Some veggies contain modest amounts of plant-based protein, including broccoli, sweet corn, asparagus and potato.
Hope the post gives you lots of low histamine vegan recipe ideas! Let me know in the comments if you have a favourite plant-based recipe you like to make - it's always lovely to hear about new ideas.
I'm active on Instagram, Facebook and Pinterest if you would like to follow along for more low histamine recipes!
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.
Leave a Reply