Low Histamine, Easy Air Fryer Brussels Sprouts with Coffee Dressing (also Low Oxalate, Low Lectin)
When prepared in fun and unique ways, Brussels sprouts can be a delicious part of the low histamine diet.
The key is adding complementary flavors and pleasing textures.
The unexpected part of this low histamine, easy air fryer brussels sprouts recipe comes from the dressing made with coffee!
Keep reading to learn more about:
- What makes this recipe work
- Where to source lower histamine coffee
- Nutritional benefits of Brussels sprouts (including detox!)
- Tips for making the recipe
This recipe is:
- Low histamine
- Low oxalate
- Low lectin
- Low salicylate (option)
- Dairy free (option)
- Gluten free
Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider who is supervising your case.
Low Histamine, Easy Air Fryer Brussels Sprouts
You might think of having coffee with breakfast or dessert.
But have you thought about coffee as a flavoring ingredient for savory dishes? It’s more common than you might think!
We were playing with ideas for side dishes that weren’t too rich and creamy. There are always plenty of those at the holiday table already! It’s nice to have something to balance that out.
We wanted to use Brussels sprouts so this recipe could be low salicylate, too. And we wanted to play up the sharp, nutty, vegetal quality of them. But we needed to balance it with a little sweetness, too.
That’s where the coffee and apple come in.
This recipe isn’t coffee forward. You get hints of coffee, but it isn’t the first thing you notice.
The coffee provides a savory, slightly bitter, and nutty flavor that echoes the flavor profile of roasted sprouts. Apples offer a subtly sweet, fresh balance.
Let’s talk more about coffee and the low histamine diet before we go any further.
Keep reading to learn more about why you may have had reactions to coffee in the past.
And if you’re ready to try coffee again, be sure to take advantage of our coupon code for our favorite mold-free, low histamine coffee.
Related Article: Low Histamine and Mold-Free Coffee for MCAS: Why Purity Coffee Might Put a Cup Back in Your Mornings
Sourcing Low Histamine Coffee
Histamine levels in coffee can vary greatly. Histamine levels can contribute to reactions if you have Histamine Intolerance.
But reactions can be related to other issues, too!
- Fermentation can increase histamine levels
- Pesticide residue can trigger mast cells
- Mycotoxins (mold toxins) – the number #1 root cause of Mast Cell Activation Syndrome (MCAS) we see in the practice
- Caffeine can contribute to sleep issues, anxiety, disruption of the central nervous system
So, with all these issues, how can we present a recipe using coffee?
That’s easy. Purity Coffee.
Purity Coffee offers coffee that is:
- Not fermented (keeps histamine levels lower)
- Low histamine
- Mold free (mycotoxin free)
- Organic (no pesticide residue)
- 99.9% decaffeinated using a chemical-free natural water process (some brands have only 97% decaf)
All these excellent qualities mean that Purity coffee is less likely to trigger mast cells or cause histamine issues.
Purity Coffee has been our favorite coffee for many years.
Our staff and many clients have been able to enjoy coffee again with Purity.
>>> Click here and use code MASTCELL360 to save 20% on your Purity Coffee order for new customers!
Before we get to the tips on making this tasty recipe, here’s a quick look at some of the ways Brussels sprouts can support your health.
Benefits of Brussels Sprouts
Brussels sprouts contain a wide range of vitamins and minerals that can support your health.
They are a great source of fiber for gut health and vitamin C for immune health.
Here’s another benefit you might not know about.
Brussels sprouts are cruciferous vegetables, like broccoli, cabbage, and kale.
Cruciferous vegetables are rich in glucosinolates. These natural chemical compounds give cruciferous vegetables their bitter flavor.
Glucosinolates such as glucoraphanin break down into isothiocyanates such as sulforaphane.
Benefits of these naturally occurring compounds include:
- Antibacterial properties
- Antioxidant properties
- Anti-inflammatory properties
Sulforaphane also activates the protein Nrf2 which initiates detoxification responses.
Those are a lot of great ways to support your health by eating your veggies!
This recipe is easy to make. Here are the tips you don’t want to miss, though.
Top Tip for Making Easy Air Fryer Brussels Sprouts
We made this recipe using an air fryer.
The air fryer gives these sprouts crispy bits on the outside with al dente insides. (It will be medium tender, with some chew.)
Using an air fryer frees up your oven space, which is often in high demand during the holidays!
We experimented with this recipe with a few cook times and temperatures. Here’s what we learned.
Extra moisture helps tenderize the sprouts while they cook. Soak the sprouts for about 5 minutes in filtered water. Drain them, but don’t pat them dry before adding the dressing.
The other instruction you don’t want to skip is moving the sprouts around midway through the cook.
Shake the basket or toss the sprouts if you are using a tray air fryer. This helps with heat distribution and prevents burning.
If you don’t have an air fryer, you can make these in the oven, too. Coat the sprouts as the recipe says, roast how you normally would, and top with remaining dressing before serving, as the recipe states.
Lastly, if salicylates are a concern, be sure to use Red Delicious apples and peel them first.
You’ll also see that we recommend decaf coffee. Purity has this as “Calm”.
This is especially important if you have Salicylate Intolerance. This is the only Purity option that is considered low salicylate.
What to Serve with Easy Air Fryer Brussels Sprouts
- Pan Seared Filet Mignon Recipe – Low Histamine, Low Oxalate, Low Lectin, Low FODMAP Option
- Chicken with Green Sauce – Low Histamine, Low Oxalate, Low Lectin
- Turkey Breast with Cherries and Cranberries Sauce – Low Histamine, Low Oxalate, Low Lectin
Low Histamine, Easy Air Fryer Brussels Sprouts
Equipment
- Sharp Knife
- Small Pot
Ingredients
- 1 pound Brussels Sprouts trimmed and halved
- 2 Tablespoons Kasandrino’s Olive Oil divided (dairy free option) OR
- 2 Tablespoons Ghee melted and divided (low salicylate option)
- 5 Tablespoons Ground Purity Coffee Beans brewed and divided
- 1 Small Shallot minced (about 1 Tablespoon)
- ⅛ teaspoon Redmond Real Salt
- 3 Tablespoons Organic Apples pureed, (use ONLY Red Delicious and peel for low salicylate)
- 1 Tablespoon Fresh Organic Flat Leaf Parsley finely chopped
- 2 Tablespoons Pecans chopped
Instructions
- If your coffee isn’t already brewed, that should be step 1. While your coffee brews, you can prep your sprouts by cutting off the woody tips and then cut the sprouts in half.
- Soak brussels sprouts for about 5 minutes in warm filtered water.
- While they are soaking, Preheat air fryer to 350°.
- Meanwhile, in a large bowl, add 3 Tablespoons brewed coffee, 1 Tablespoon olive oil (or ghee), shallot, salt. Stir to combine.
- Drain the sprouts in your colander but do not pat dry. Add them to the coffee mixture in the large bowl. Toss until evenly coated.
- Place brussels sprouts in the air-fryer and cook 6 minutes. Toss the sprouts. Then cook for about 6 more minutes.
- While the sprouts cook, peel and puree your apple (about ½ a small apple). You may need to add a little water to get the apple blended well.
- Once the apple is pureed, add it to a small pot along with the remaining 1 Tablespoon of olive oil and 2 Tablespoons of coffee. Heat until warm, then remove from heat and add the parsley and pecans and toss to combine.
- When brussels sprouts are done, top with the warm dressing and serve.
Nutrition
Would you like to see more air fryer side dishes like this low histamine, easy air fryer Brussels sprouts recipe?
More Low Histamine Side Dishes
- Asparagus with Garlic and Ginger Sauce – Low Oxalate, Low Lectin
- Roasted Cauliflower with Cherries and Pecans Recipe – Low to Medium Oxalate, Low Lectin, Low Salicylate Option
- Coleslaw Recipe – Low Oxalate, Low Lectin, Low FODMAP Option, Low Salicylate Option
The website provides approximate nutrition information. Users should calculate the nutritional information with the actual ingredients and quantities they use in their recipes for the most accurate representation.
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References
Bai, Y., et al. (2015). Sulforaphane Protects against Cardiovascular Disease via Nrf2 Activation. Oxidative medicine and cellular longevity, 2015, 407580. https://doi.org/10.1155/2015/407580
Cascajosa-Lira, A., et al. (2024). Protective effects of sulforaphane against toxic substances and contaminants: A systematic review. Phytomedicine, 130, 155731. https://doi.org/10.1016/j.phymed.2024.155731
Fahey, J., & Talalay, P. (1999). Antioxidant functions of sulforaphane: A potent inducer of phase II detoxication enzymes. Food and Chemical Toxicology, 37(9–10), 973–979. https://doi.org/10.1016/s0278-6915(99)00082-4
HappyForks. (n.d.). Recipe analyzer. https://happyforks.com/analyzer
Is caffeine making you anxious? 5 things to know. (2025, August 20). UCLA Health. https://www.uclahealth.org/news/article/caffeine-making-you-anxious-5-things-know
Ruhee, R. T., & Suzuki, K. (2020). The integrative role of sulforaphane in preventing inflammation, oxidative stress and fatigue: A review of a potential protective phytochemical. Antioxidants (Basel, Switzerland), 9(6), 521. https://doi.org/10.3390/antiox9060521
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