Low Histamine Breakfast Options (Not Just Eggs)

If you’re having histamine issues, the first meal of the day has probably become something you dread. Eggs are an easy low histamine breakfast, but what if you can’t tolerate eggs? Or any oils? Or you’re just starting the diet and have no idea what you can tolerate? Then this list is for you! I’ve come up with five low histamine breakfasts that I have on a regular basis. But because I know not everybody can tolerate everything, I’ve added a variety of options.

Whether you’re just getting started on a low histamine diet or just want to shake up your morning routine, I’m sure there’s something here for you. All of these options use a different range of ingredients, but I’ve stuck to a healthier version of the traditionally carb-heavy American breakfast. All of these are customizable based on your own safe foods, and all of these are actually vegan low histamine breakfasts, assuming you use plant-based milks and oils.

  • Unflavored, unsweetened brown rice puffs with milk of choice and minced fresh fruits (oat milk + apple, macadamia milk + pomegranate seeds, coconut milk + mango, etc.)
  • Simple veggie hash with salt, pepper, minced garlic, and fresh torn basil (you can prep the ingredients the night before and add an egg, if tolerated; emphasize cruciferous vegetables if possible, and aim to eat the rainbow no matter which low histamine vegetables you choose)
  • Antihistamine breakfast smoothie (very customizable, but make sure that you use frozen fruits or add one cup of ice per two packed cups of ingredients; try 1 apple + 1 cup frozen blueberries + 1 cup macadamia milk + handful of basil + pinch of salt)
  • Oatmeal or porridge (a quick, traditional breakfast, you can sub the oats for grits, rice, or even sorghum and add a spoonful of honey and your low histamine fruit of choice)
  • Chia pudding (you can make this with any milk you’d like, and then top it with low histamine fruits of your choosing; adding a pinch of pure monk fruit & a pinch of salt to each batch does wonders)

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