Low Histamine Nut and Seed Muesli

5 from 2 votes

This easy low histamine nut and seed muesli combines oats, brazil nuts, flaked almonds and pumpkin seeds. It is perfect over a smoothie bowl or served with fruit and some non-dairy milk. Makes approximately 2.5 cups. Use gluten-free oats if required.

Prep Time5

Cook Time17

Total Time22

Course: Breakfast

Cuisine: American, British

Diet: Vegan, Vegetarian

Servings: servings

Calories: 215kcal

Author: Claire

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.

Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine

All ingredients score 0 on the SIGHI list, with the exception of:

almonds, which score 1.
cinnamon scores 0 but is rated higher on other lists.

Nutrition