Why I’m Eating Low Histamine Lately
Recently, my dietitian recommended I try a low histamine diet — and as someone with PCOS and thyroid issues, it’s been eye-opening. While histamine is a natural compound in many foods, some people are more sensitive to it, and high-histamine foods can sometimes contribute to inflammation, bloating, headaches, anxiety, and fatigue.
A low histamine approach focuses on fresh, minimally processed foods that are less likely to trigger those symptoms. For me, it’s been about finding simple swaps for my favorite meals so I can still eat delicious, satisfying food without the side effects.
Before you dive into these recipes, grab my full Low Histamine Grocery List Round-Up — I break down every brand I use so you can shop it instantly with my Instacart link for free delivery.
Breakfasts (High-Protein)
*Recipes for 2!
Farmer’s Cheese Toast – 2 slices Ezekiel bread (or sourdough if tolerated), 1 cup Lifeway farmer’s cheese, 1 cup blackberries, pinch sea salt, 2 tsp maple syrup or honey. Toast bread, spread with cheese, top with berries, salt, and drizzle sweetener. (~27g protein)
Yogurt, Fig & Blueberry Bowl – 3 cups Green Valley lactose-free yogurt, 1 cup blueberries, 2 fresh figs, 2 tsp honey. Divide yogurt into bowls, top with fruit and honey. (~25g protein)
Greek Yogurt Protein Bowl – 3 cups Green Valley yogurt, 2 tbsp hemp seeds, 1 scoop Equip Foods Prime Protein (use code KEETOWELLNESS for 15% off), 1 cup blueberries. Mix yogurt with protein powder, top with berries and hemp seeds. (~35g protein)
Papaya Protein Smoothie – Blend 2 cups papaya, 1½ cups macadamia milk, 2 scoops Equip Prime Protein, and 1 cup frozen cauliflower until smooth. (~30g protein)
Arugula Breakfast Burrito – Scramble 4 large eggs with 1 cup arugula, season with salt and pepper. Fold into 2 Siete tortillas with ½ cup fresh mozzarella or farmer’s cheese. (~28g protein)
Ricotta & Peach Bowl – Divide 1½ cups Galbani ricotta (or farmers cheese!) between bowls, top each with 1 sliced peach, drizzle with honey and sprinkle with hemp seeds. (~25g protein)
Lunches
*Recipes for 2!
Chicken Salad Plate – Mix 8 oz diced chicken breast with 2 tbsp mascarpone, 2 tbsp parsley or tarragon, salt, and pepper. Serve with 1 cup cucumber slices and 2 slices Pasa buckwheat bread or simple mills or Mary’s crackers. (~28g protein)
Turkey & Mozzarella Plate – In-house roasted deli turkey (8 oz), 4 individually wrapped mozzarella balls or a cheese stick, 1 cup cucumber, 1 cup snap peas tossed in 1 tsp coconut aminos, 12 Mary’s seeded crackers, and 1 cup blueberries. (~30g protein)
Chickpea Pasta with Basil & Zucchini – Cook 4 oz one-ingredient organic chickpea pasta, toss with 2 tsp avocado oil, ¼ cup fresh basil, 1 cup roasted zucchini, salt and pepper. (~26g protein)
Arugula & Cheese Wrap – 8 oz in-house roasted turkey, 1 cup arugula, ½ cup farmer’s cheese inside 2 Siete tortillas. (~26g protein)
Chinese Chicken Salad – Toss 8 oz shredded chicken with 3 cups chopped romaine, 1 cup cucumber, 1 cup shredded carrots, 2 tbsp chopped macadamia nuts, 2 tbsp coconut aminos, salt, pepper, and fresh cilantro. (~28g protein)
Dinners
*Recipes for 2!
Maple Glazed Chicken Thighs with Potato Mash & Herbed Green Beans – Season 12 oz chicken thighs with salt & pepper, sear in 1 tsp olive oil for 3 min per side, then brush with 2 tsp maple syrup and finish in a 400°F oven for 10–12 min. Boil 8 oz Yukon Gold potatoes until tender, mash with 1 tbsp butter, salt, and pepper. Steam 6 oz green beans, toss with chopped basil. (~28g protein)
Steak, Rice & Snap Peas – Cook ½ cup jasmine rice. Season 10 oz steak with salt & pepper, sear in 1 tsp olive oil for 3–4 min per side, rest, slice. Toss 1 cup snap peas with 1 tsp coconut aminos after sautéing 2–3 min. (~32g protein)
Baked Cod with Roasted Squash & Arugula Salad – Roast 10 oz cod and 2 cups delicata squash with olive oil, salt, and pepper at 400°F for 15–18 min. Toss 3 cups arugula with 1 cup cucumber, olive oil, lemon, and salt. (~26g protein)
Steak with Chimichurri & Smashed Potatoes – Microwave 8 oz mini potatoes for 4 min, smash flat with fork, drizzle olive oil and salt, broil 5 min until golden. Season 10 oz steak with salt & pepper, sear, rest, slice. Serve with chimichurri (2 tbsp olive oil, 2 tbsp parsley, 1 tbsp cilantro, pinch garlic powder) and arugula + apple salad with olive oil & salt. (~32g protein)
Shrimp & Peach Rice Bowl – Sauté 10 oz shrimp in olive oil, salt, and pepper. Serve over ½ cup jasmine rice with 1 sliced peach drizzled with honey, 2 cups arugula, drizzle olive oil. (~26g protein)
Fish with Turmeric Rice & Cucumbers – Cook ½ cup jasmine rice with ½ tsp turmeric, salt, and pepper. Pan-sear 10 oz white fish in olive oil. Serve with 1 cup cucumber drizzled with coconut aminos. (~28g protein)
Halibut with Parsnip Mash & Snap Peas – Boil 8 oz parsnips, mash with butter, salt, and pepper. Bake 10 oz halibut at 400°F for 12–15 min. Sauté 1 cup snap peas with 1 tsp coconut aminos. (~27g protein)
Shrimp & Veggie Stir Fry – Stir fry 10 oz shrimp, 1 cup green beans, and 1 cup carrots in olive oil, 1 tbsp coconut aminos, salt, and pepper. Serve over ½ cup basmati rice. (~26g protein)
Chicken Pot Pie Skillet – Sauté 8 oz chicken breast with 1 cup carrots, 1 cup green beans, and 1 cup zucchini in olive oil, salt, and pepper. Top with biscuit dough (½ cup almond flour, ½ cup cassava flour, 1 tsp baking powder, 2 tbsp butter, ¼ cup macadamia milk or grass fed whole milk) and bake at 375°F until golden. (~30g protein)
Low-Carb Chicken Pad Thai – Sauté 8 oz chicken and 2 eggs with 1 cup carrots, 2 cups shirataki noodles in olive oil. Stir in 2 tbsp coconut aminos, 1 tbsp hemp seeds, salt, and pepper. (~30g protein)
Creamy Pea Pesto Pasta – Blend 1 cup peas with 2 tbsp olive oil, ¼ cup farmer’s cheese, salt, and pepper. Toss with 4 oz chickpea pasta and 1 cup zucchini. (~26g protein)
Meatballs, Couscous, Romaine & Cucumbers – Cook 8 oz meatballs (ground beef, salt, pepper, Italian seasoning) by searing 3-4 mins per side over medium high heat and finishing in oven 5 mins, ½ cup cooked couscous, season with olive oil, salt, and pepper. Serve with 3 cups romaine, 1 cup cucumber, ½ cup mozzarella. (~28g protein)
Cheeseburger Night – Grill 2 grass-fed patties (4 oz each), season with salt & pepper, top with ½ cup mozzarella. Serve with 2 cups sweet potato fries and 1 cup zucchini chips. (~30g protein)
Kevin’s Mongolian Beef with Jasmine Rice & Sautéed Carrots – Heat 12 oz Kevin’s beef, serve over ½ cup jasmine rice, with 1 cup carrots sautéed in olive oil, salt, turmeric and pepper. (~28g protein)
Snacks
Peach + Macadamia Nuts – 1 large peach + 2 oz macadamias. (~6g protein)
Mary’s Crackers + Farmer’s Cheese – 12 crackers + ½ cup farmer’s cheese. (~12g protein)
Coconut Butter on Ezekiel Bread – 2 slices Ezekiel + 2 tbsp coconut butter. (~10g protein)
Blackberries + CocoJune Yogurt – 1 cup blackberries + 1 cup CocoJune yogurt. (~12g protein)
Apple Slices + Coconut Butter – 1 medium apple + 2 tbsp coconut butter. (~4g protein)
Shop This Meal Plan
Grab the Low Histamine Grocery List Round-Up and shop everything instantly with my Instacart link for free delivery.
If you make any of these recipes, tag me on Instagram and follow @kee_to_wellness for more low histamine recipes, grocery hauls, and meal plans.
