Looking for low histamine snacks or low histamine recipes? If you’re eating a low histamine diet, it can be a challenge to come up with quick and satisfying options—especially between meals or on the go.

We’ve got you covered with this roundup of low histamine snack ideas!

These low histamine snacks are also low lectin and low to medium oxalate. And we’re including some low FODMAP and low salicylate options and ideas as well.

All our recipes are also gluten-free. And most are dairy free. Although, if you have Salicylate Intolerance, sometimes dairy is a better option.

We’ve even thrown in our favorite low histamine packaged snack and some tips on finding ones that work for you.

In this post, you’ll find:

• Sweet and Savory Low Histamine Dips
• Low Histamine Crackers
• Baked Low Histamine Snacks
• Super Simple Low Histamine Snacks
• Cool Low Histamine Treats
• Tips on Easy to Go and Packaged Low Histamine Snacks

You can use the links above to jump to any of the sections you are most interested in. Or browse all of our tasty low histamine snack options.

First up, here’s a quick look at Histamine Intolerance and MCAS and where you can find more information on the topics, if you need it!

Histamine Intolerance (HIT) and Mast Cell Activation Syndrome (MCAS)

If you’re here, you probably already know you are dealing with histamine issues.

But before we get started, we just want to make sure you know where to find more information if you want that.

Mast Cell Activation Syndrome is overactive mast cells. And Histamine Intolerance is an overabundance of histamine (one of the chemicals mast cells release).

You can read more about MCAS and HIT in this post: Mast Cell Activation Syndrome and Histamine Intolerance

Histamine Intolerance (HIT) and MCAS aren’t the same thing. But they often go hand in hand.

When it comes to histamine, in a nutshell, if you have more histamine than your body can break down, you end up with symptoms.

A low histamine diet and supportive supplements can be really helpful in managing your histamine load while you work on healing!

For example, using diamine oxidase (DAO), an enzyme that helps degrade histamine, can help lower your histamine levels. HistaHarmony is the one we recommend in the clinic.

You can read more about histamine and mast cell supporting supplements here: The Best Antihistamine for Histamine Intolerance and Mast Cell Activation Syndrome

And you can read more about a low histamine diet plan in this post.

So, now that you know where to go if you need more information, today, we want to share some low histamine snack ideas to make finding delicious, supportive options easier!

It’s important you know that this blog post is for informational and educational purposes. It’s not meant to treat any health condition or to be prescriptive for anyone. Always be sure to work with your healthcare practitioner. Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this.   

Low Histamine Snacks: Sweet and Savory Dips

Who doesn’t love a good dip? These dips are not just great low histamine snack ideas, they make good appetizers to take and share or entertain with, too.

Many of them freeze well, making them ideal for batch prepping and having on hand!

Macadamia Nut Butter with Sliced Apples

If you have a sweet tooth, this sweet and creamy, low histamine dip is sure to satisfy.

This macadamia nut butter has a fudge-like texture when you freeze it.

It’s wonderful with sliced apples.

>>> Click here for the Macadamia Nut Butter recipe

**LOW FODMAP: drizzle it over fresh blueberries and raspberries instead. Or freeze it and cut it into cubes to eat like fudge!

***LOW SALICYLATE: use peeled Golden Delicious Apples and pecan butter.

Low Histamine Garlic “Hummus”

Hummus is usually made with chickpeas, and some people struggle with legumes (beans) due to lectins. This recipe uses cauliflower instead. But the flavor is still excellent!

You can dip carrots and celery into this hummus. Or make a wrap with the Cassava Tortillas!

If you are Oxalate Intolerant, you might want to skip the carrots. Half a cup of raw carrots is high oxalate. 

Related Post: What is Oxalate Intolerance?

>>> Click here to get this recipe for Low Histamine Garlic “Hummus”

**LOW FODMAP: Replace cauliflower with rutabagas (swedes) and/or turnips. Replace roasted garlic with garlic infused olive oil.

***LOWER SALICYLATES: Replace cauliflower with rutabagas (swedes) and/or turnips. Use ghee instead of olive oil.

Low Histamine Pesto

Pesto is usually made with parmesan cheese and pine nuts. The cheese is high histamine. And the pine nuts are high oxalate.

We lowered the histamine and oxalate levels in this recipe by changing that. You can make it with pecans, pistachios, or macadamias.

This is great with carrots, celery, or other veggies. Or you can use it as a spread for any of the crackers in this post!

>>> Click for the Low Histamine Pesto recipe

**LOW FODMAP: Use Macadamias. Sub garlic infused oil for the part of the olive oil. Omit the garlic.

***LOWER SALICYLATES: Use ghee instead of olive oil. Use pecans instead of macadamias or pistachio.

Roasted Garlic Dip

This rich and creamy dip is delicious paired with low histamine vegetables. Or, for a meal, pair it with your favorite low histamine meat!

It takes some time to prepare because you need to roast the garlic. But it freezes and defrosts well, which means you can batch prepare and save some for later.

>>> Click to go to the recipe for Roasted Garlic Dip

**LOW FODMAPs: This recipe is not low FODMAP.

***LOW SALICYLATES: This recipe is not low salicylate.

Low Histamine Snacks: Crackers

Something that has a nice crunch to it makes a nice snack!

These cracker recipes also freeze and store well. Making it even easier to have some on hand to satisfy a quick crunch craving.

Cassava Tortilla Rosemary Crackers

Cassava Tortillas are easy to make. And they freeze really well!

We like to keep them on hand as a kitchen staple. You can pull 1 or 2 out of the freezer. Then toast in a toaster oven until slightly crispy.

Once they are toasted, you can break them into crackers. And top them with a little salted grass-fed ghee and fresh rosemary.

>>> Click for Cassava Tortillas

**LOW FODMAPs: This would be lower FODMAP as well.

***LOWER SALICYLATES: Depending on your tolerance, you’ll probably want to leave off the rosemary and opt for something like cilantro or parsley. Most herbs are high salicylate. Cassava flour hasn’t been tested for salicylates but is thought to be very low. Experiment with a little first if you are Salicylate Intolerant.

Cassava Flat Bread

These are similar in flavor profile to the cassava tortillas above.

But these are a sturdier cracker.

Like the tortillas, they also freeze well.

>>> Click for the Herbed Olive Oil and Cassava Flatbread

**LOW FODMAPs: This would be lower FODMAP as well.

***LOWER SALICYLATES: Swap the olive oil for ghee. And similarly to the cassava tortilla crackers above, you’ll probably want to leave off the rosemary and opt for a lower salicylate herb like cilantro or parsley. Most herbs are high salicylate. Cassava flour hasn’t been tested for salicylates but is thought to be very low. Experiment with a little first if you are Salicylate Intolerant.

Crunchy Flaxseed Crackers

These crisp and crunchy crackers are ideal for dips and spreads!

They also freeze well and are easy to carry as a snack on the go.

Full of good gut health supporting nutrients and fiber.

>>> Click here for Crunchy Flaxseed Crackers

**LOW FODMAPs: This recipe is not low FODMAP.

***LOW SALICYLATES: This recipe is not low salicylate.

Baked Low Histamine Snacks

Nothing says comfort quite like a homemade baked good. Here are a few low histamine snack ideas to try out.

Low Histamine Blueberry Muffins

Blueberry muffins are a childhood favorite. We were happy to recreate this recipe that is often well tolerated with Histamine Intolerance or Mast Cell Activation Syndrome (MCAS).

They freeze really well, too.

And you can jazz them up with ghee or even the macadamia nut butter above. We love this Vanilla Bean Ghee.

>>> Click to go to Blueberry Cassava Flour Muffins

**LOW FODMAP: limit to 1 muffin or replace blueberries with raspberries.

***LOW SALICYLATES: This recipe is not low salicylate.

Low Histamine Cookies

These are crumbly, like a scone. And go well with a favorite tea or Purity Coffee.

Related Post: Low Histamine Coffee for MCAS (Also Mold Free Coffee)

While they don’t have that classic cookie chewiness, the tiger nut flour is delicious and sweet without the added histamine triggering sugar!

>>> Click here to try these Low Histamine Cookies

**LOW FODMAPs: This recipe is also low FODMAP.

***LOW SALICYLATES: This recipe is not low salicylate. Tiger nut flour is higher salicylate.

Candied Ginger Pecans

These take a day or two to make, because the pecans are soaked first to cut down mold. Soaking nuts makes them more digestible, too. But you can make a large batch at once and store them in the freezer to use along the way!

While these aren’t exactly a baked good, they sure smell great in the oven!

These candied ginger pecans are a nice crispy and slightly sweet snack.

>>> Click here for the Candied Ginger Pecans recipe

**LOW FODMAPs: Most nuts are lower FODMAP, except pistachios.

***LOW SALICYLATES: This recipe is not low salicylate. Pecans at ¼ cup are medium salicylate, and the other ingredients are higher salicylate.

Super Simple Low Histamine Snacks

Quick and easy snacks. Don’t forget that there are a variety of fresh fruits and vegetables that are all low histamine and make quick and easy snacks, too. Find more ideas on our Low Histamine Foods List.

Popped Sorghum

This is one of our favorite snacks! It’s like having tiny popcorn.

Sorghum has mast cell supporting properties, too.

You can make all kinds of variations. Like Rosemary Popped Sorghum – just add chopped, fresh rosemary.

>>> Click for Low Histamine Popped Sorghum

**LOW FODMAP: Limit to 1 ½ cups.

***LOW SALICYLATE: Sorghum was tested recently and found to be low salicylate! Just use ghee to pop it and dress it up instead of olive oil, coconut oil, or avocado oil.

Radish Cracker Snacks

In France, radishes are often served with butter. We like to use ghee, instead.

Here’s how to make it. Slice radishes into cracker shapes.

Top with salted ghee and fresh rosemary. Or use basil or any other herb you like!

It’s so easy, we don’t have an actual recipe for it.

**LOW FODMAP: it’s very low FODMAP!

***LOW SALICYLATE: substitute baby turnips for radishes.

Low Histamine Nut Mix

You’ll want to steer clear of high histamine nuts like cashews, walnuts, pine nuts, and others.

But macadamias, pecans, and pistachios are all lower histamine. They are also medium oxalate in moderation.  

Pecans and pistachios can be soaked in salt water for 12 hours and dried until crispy. If you want instructions on how to do that, you can find those here: The MC360 Low Histamine Foods and Kitchen Guide

Macadamias rarely have mold. But you want to get them fresh.

Store nuts in the fridge or freezer.

**LOW FODMAPs: Most nuts are lower FODMAP, except pistachios.

***LOWER SALICYLATES: Most nuts are higher salicylate, except pecans. About ¼ cup of pecans is medium salicylate. Depending on your tolerance, you could add a few lower salicylate seeds instead, like sunflower and sesame seeds. Or eat a few pecans with a lower salicylate snack like fresh mango or a peeled, ripe pear.

Related Post: Salicylates and Salicylate Foods

Low Histamine Snacks: Cool Treats

Simple and refreshing. These cool, low histamine snack ideas are perfect for an warm afternoon or maybe even a light and simple dessert.

Mango Ice Cream

This is a very simple and easy recipe. But it’s so delicious and decadent!

It just uses frozen mango and coconut milk.

Ready in a snap.

>>> Click to get the recipe for Easy Low Histamine Mango Ice Cream

**LOW FODMAP: Monash University lists mango as low FODMAP at under 40 grams (roughly ¼cup). So, you would need to limit your serving size to about ¼ cup for it to be low FODMAP.

***LOWER SALICYLATES: Use dairy cream instead of coconut cream, or you can just freeze chunks of mango to eat! Top it with a few lower salicylate chopped pecans and some pomegranate arils.

‘Yogurt’ Parfait

With Histamine Intolerance or MCAS, fermented foods like yogurt are usually not on the menu. They raise histamine levels beyond what most sensitive people tolerate.

So, in this take on yogurt parfaits, we’ve used coconut cream to lower the histamine content.

And crunchy layers topped with blueberries for texture!

>>> Click to go to Coconut Yogurt Parfait

**LOW FODMAP: this recipe is also low FODMAP.

***LOW SALICYLATES: this recipe is not low salicylate.

Cherry Smoothie

Cherries are a favorite summer treat! But you can get them year-round when you buy them frozen, too.

And in this post, we explore ways to add protein!

We get asked about protein powders a lot. And we haven’t found 1 single option that works best for most, so we talk about different food intolerances and a few options you can consider.

>>> Click for this delicious Cherry Smoothie recipe

**LOW FODMAP: this recipe is not low FODMAP.

***LOW SALICYLATES: this recipe is not low salicylate. But you could consider creating a smoothie of your own using low salicylate ingredients from this list!

It’s important you know that this blog post is for informational and educational purposes. It’s not meant to treat any health condition or to be prescriptive for anyone. Always be sure to work with your healthcare practitioner. Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this.   

Low Histamine Snacks: Packaged and Easy to Go

Can you eat packaged snacks and foods on a low histamine diet?

In general, packaged foods are going to be higher histamine. That’s because the longer something sits on a shelf, the more histamine it produces.

This is especially true with meat! But even things like dried fruit can be higher histamine, raise histamine because it’s full of sugar, or contain more mold toxins that trigger mast cells.

Packaged foods also tend to have things like dyes, flavorings, additives, high histamine ingredients, or preservatives in them.

But we all know how handy it can be to have something on hand to take with you. Or grab when you’re out.

Everybody is going to be a little different in what foods you do well with and how much histamine you tolerate. And if you are further along or more robust you will likely do better with packaged options than if you are just starting out.

Especially in the beginning, you might want to stick with home prepared snacks. And many of the snacks above can be prepared ahead of time and frozen into easy to grab portions.

We are all so individual that it’s up to you to determine what will and won’t work for you. But we have some general guidelines that might be helpful when you are at a point where you’re considering packaged snacks.

Let’s take a look at those tips next!

Low Histamine Snacks on the Go and Low Histamine Packaged Snacks

As you just read, packaged snacks are going to tend toward being higher histamine for a variety of reasons. But that doesn’t mean that all of them are off the menu!

In general, when considering lower histamine packaged snack options, you want to look for:

• Look for foods that contain low histamine ingredients from the low histamine foods list
• Look for foods with fewer ingredients – fewer ingredients mean fewer things to react to
• And obviously, look for snacks that contain ingredients you know you do well with

And you want to generally avoid:

• High histamine foods, ingredients, or additives – check out the full list of additives and higher histamine foods and ingredients in the low histamine foods list
  • Some examples are:
    • Fermented foods
    • Vinegar
    • Preservatives
    • Soy sauce
    • Carrageenan
• Similarly, you probably want to avoid things like jerky that have long drying/cooking times. Meat, especially beef, is often aged and high histamine even before being turned into jerky!
• High sugar foods, like dried fruit or juices for example – sugar raises histamine levels.
  • Dried fruit also tends to have higher mold content, and mold can trigger mast cells.

One example of a packaged snack that might be okay for many people is Nature Nate’s Popped Sorghum: Organic Ghee Butter! The only ingredients are:

• Organic Popped Sorghum
• Organic Ghee
• Pink Himalayan Sea Salt

Another idea is to keep low histamine fruits, vegetables, or nuts you do well with on hand and washed or packaged up to go! Things like:

• Apples
• Pears
• Cucumbers (lectins)
• Carrots (oxalates, limit to less than ½ cup with oxalate issues)
• Pecans (oxalates, limit to ¼ cup with oxalate issues)

**None of these bulleted options above are low salicylate, except the popped sorghum. Peeled golden delicious apples, peeled pears, and smaller amounts of carrots and pecans can be medium salicylate.

You can also make some of the snacks from this post and freeze them in portions to have on hand!

We hope you enjoy these low histamine snack ideas. What are your favorite low histamine snacks?

You can post in the comments below. We love to hear from you! And we’re always looking for ideas to share with the community.

More Appetizer and Low Histamine Snack Ideas

• Ghee or Butter Board – Low Oxalate, Low Lectin, with Low Salicylate Option
• Rutabaga Fries – Low Oxalate, Low Lectin, Low FODMAP, Low Salicylate
• Baked Peaches – Medium Oxalate, Low Lectin
• Low FODMAP Chicken Marinade Skewers – Medium Oxalate, Low Lectin

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