Low Histamine Beef: Pan Seared Filet Mignon Recipe (also Low Oxalate, Low Lectin, with Low FODMAP Option)
Celebrate any occasion with this low histamine beef recipe for filet mignon.
The filets are pan seared then oven baked. You’ll top it with a “butter” made from ghee and herbs.
Are you wondering if you can have beef on the low histamine diet? Great question!
In this post, you’ll learn:
- What makes some beef lower histamine
- Where to find low histamine options for beef
- Ghee vs Butter: Is one right for you?
- Top tips for preparing the recipe
- Special occasion filet mignon recipe
This low histamine beef recipe is perfect for special occasions and date nights!
But it would be great anytime you want to treat yourself to a steakhouse dinner at home, too.
This recipe is:
- Low histamine
- Low oxalate
- Low lectin
- Low FODMAP (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.
Is Beef Low Histamine?
Here’s what to consider before you try this new recipe.
First, how sensitive are you when it comes to the foods you eat?
Beef may not be right for you just yet if you’re only tolerating a handful of foods.
Some people who are very sensitive or just starting their health recovery find that they do better with meats other than beef.
But you might be ready for this filet mignon recipe if you’re further along in your health journey.
Related Post: Low Histamine Diet Plan
That brings us to the second point.
When should you consider trying beef if you are on the low histamine diet?
You might already know that as you heal, you may be able to eat some higher histamine foods again.
But where does beef fall in terms of histamine levels? Is it a higher histamine food?
It depends.
Keep reading to learn more. You’ll read about what makes beef higher or lower histamine. And you’ll get my top recommendations for sourcing low histamine beef.
But first, here’s why it matters if you have Histamine Intolerance.
Histamine Intolerance and Low Histamine Beef
For those who are new here, let’s start with a brief rundown on what Histamine Intolerance is.
Histamine is a type of chemical that plays an important role in many of your body’s processes.
For example, histamine plays a role in the response of your immune system.
And histamine signals your brain that it’s time to release stomach acid to break down food. That makes it an important part of your digestive system, too.
But problems can arise if your histamine levels are higher than your body can keep up with.
Think of it in these simple terms. If you have histamine coming in faster and more frequently than it’s going out, you might end up with Histamine Intolerance.
This might happen for reasons like:
- MCAS – you have Mast Cell Activation Syndrome (MCAS) and your mast cells are releasing histamine when triggered
- DAO – your body isn’t making enough of the histamine degrading enzyme called diamine oxidase (DAO)
- You are eating too many high histamine foods
That’s why it can be helpful to choose a low histamine diet when you are working to recover your health from Histamine Intolerance or Mast Cell Activation Syndrome.
Here’s what to know when it comes to choosing beef.
What Makes Some Beef High Histamine?
Here are 2 of the top reasons most steaks you find in your local grocery store are likely going to be higher histamine.
Aged Beef
When I was really sick, there were times even “fresh” boneless chicken breasts were a problem for me.
Chicken was usually my best bet, though. That’s because chicken isn’t aged.
But beef is typically aged. So, the first step for finding low histamine beef is to look for unaged beef.
Aging is one reason beef is higher histamine.
Producers and consumers say that aged beef intensifies the flavor and makes the meat more tender.
And most steaks found in the grocery store are aged. This includes ribeye steak, sirloin steak, and filet mignon, among other cuts of meat.
Here’s why aging makes a difference in histamine levels.
Many strains of bacteria that grow on meat are histamine-producing.
The longer meat ages, the more bacteria can build up.
More bacteria = more histamine.
That’s why you want to seek out unaged beef if you have Histamine Intolerance.
Here’s more on what else to look for when it comes to sourcing low histamine steak.
Processing Matters
Meat needs to be frozen immediately after being processed to help keep histamine levels low.
Freezing helps slow down histamine production.
This isn’t going to happen when the meat is aged.
Meat can still be a high histamine food even if it isn’t aged, though. Here’s why.
If you see the meat in your butcher’s case, unfrozen, it’s had time to build histamine levels due to:
- Transport time
- Time in the store
Histamine builds up quicker in unfrozen meat of any kind. And it builds up the longer it sits.
Related Article: Meat Handling Tips: Preparation, Cooking, and Storage
Good news.
There are ranches out there who offer unaged beef that’s been frozen soon after being butchered.
But before I let you know my favorite sources, here’s one more thing you’ll want to know about getting good quality, tasty and tender meat.
Grass Fed Beef
You’ve learned that if beef is unaged and frozen immediately after processing, it will be lower histamine.
Another thing to look for is grass fed beef. Sometimes this is also referred to as pasture raised.
Quite simply, this means that cows graze freely on grass. They aren’t penned up in tight quarters all day eating corn and other grains.
A diet of grass and hay is the more natural diet for cows.
And grazing on a range contributes to the happiness of the animal. Studies have shown that stress affects the taste and tenderness of meat.
Stressed cows produce more cortisol. And that makes the meat tougher and tasteless.
Cows that are free to graze produce less cortisol. That results in a better tasting and more tender meat from the start.
Additionally, animals raised on grass and hay are high in healthy Omega 3s. These are anti-inflammatory fats. And they are important for supporting mast cells.
So, where can you get low histamine beef? Here are my top picks.
The Best Low Histamine Meat
The best low histamine beef I’ve eaten has come from either White Oak Pastures or Northstar Bison.
Related Article: The Best Low Histamine Meat and Seafood Options
Here’s why I like these companies.
Let’s start with White Oak Pastures.
White Oak Pastures
White Oak Pastures raises cattle that are grass fed year-round.
And when it comes time to process, the animal goes from butchered to frozen right away. This means they offer unaged beef cuts. And that means lower histamine levels.
Also, their livestock is raised without antibiotics, steroids, and added growth hormones.
The filet mignon I’ve had from White Oak Pastures has been so tender. I could cut it with a butter knife!
>>> Get 10% off your first purchase with code MASTCELL360 at White Oak Pastures
White Oak Pastures has some great options.
Another company I like for low histamine meat is Northstar Bison.
Northstar Bison
Like White Oak Pastures, Northstar Bison’s cattle are grass fed from start to finish.
And they offer unaged beef options.
When I talked with Northstar Bison’s team, they said all of their low histamine options tested at lower than 10ppm (parts per million) histamine content. That’s very low.
Note: Northstar Bison does offer aged products, too, including aged steaks and jerky. So just be sure you are looking at their low histamine options. You’ll get a link and coupon code below.
Northstar farms seasonally, so they don’t have every type of cut in stock year- round. But this means that what they do have is at its freshest and best quality.
And you might want to try a different type of protein, too, like bison. This recipe would work well for any steak. Just note that cooking times may differ.
Trying a different kind of protein may be helpful with MCAS. That’s because if you have food allergies, switching animal proteins sometimes can allow the immune system to calm down.
I have enjoyed rabbit and elk!
Click the link below and use coupon code MASTCELL360 to get 10% off your order.
>>> Click here and use code MASTCELL360 for 10% off at Northstar Bison
Filet Mignon Recipe Tips
For this recipe, I’ve used filet mignon. Filet mignon is cut from beef tenderloin.
But you can use any type of low histamine steak, including different beef cuts like sirloin or New York strip.
Steak feels like a treat, no matter what. But what makes this filet mignon recipe even more special is the compound butter topping.
Making the Compound Butter
Compound butter is simply butter that’s been mixed with other ingredients.
In this recipe, you’ll use fresh herbs and garlic.
You can use grass fed butter if you are further along in your health journey and can tolerate it.
But try ghee instead if you are:
- Still figuring out the source of your food intolerances
- In Phase 1 of the low histamine diet
What Is Ghee?
Ghee is clarified butter. Ghee is made by melting butter and cooking it over low heat until the water evaporates and only the milk solids remain.
Why is ghee better tolerated by some? Ghee is lower in lactose and casein than regular butter.
Lactose is a type of sugar. Casein is a type of protein. They are both found in dairy products.
Some people who are highly sensitive may experience an intolerance to one or both of these. That’s why we try to avoid these in Phase 1 of the low histamine diet.
But you might be fine with dairy. Some dairy isn’t high histamine. But some dairy that has been fermented, like yogurt, is. Aged cheeses also tend to be higher histamine.
You can always test with Dairy Zoomer to see what’s right for you.
But you can use ghee to create this garlic herb topping with equally great taste.
Cooking the Steak
The first thing to consider before cooking the steak is how you’ll prep it.
Tie kitchen string around the middle of your filet to help keep the filet a more uniform shape. This helps the steak cook more evenly.
When ready to cook your filet mignon, here’s what to do.
The pan-seared filet mignon goes through 2 cooking steps.
First, you’ll cook the outside of the steak on the stovetop in a skillet.
You’ll want to use an oil with a high smoke point, like avocado oil. That’s because this will go in the oven at 425 degrees F for the second step.
That means you may want to avoid olive oil for this recipe.
Pan-seared usually means the meat is cooked at high heat to brown the outside. This is done to add flavor.
Directions for pan searing may say things like, heat oil until smoking, then add the meat until a brown crust forms.
But the browning process does have the potential to trigger mast cells.
So, in this case, don’t let the oil smoke. Just add it to your skillet, let it heat briefly, then add the meat.
And you’ll only cook the outsides for about 2 to 3 minutes on each side. It helps cook the steak, but without too much browning.
The middle of the steak will finish cooking in the oven for 10 to 15 minutes. Check at 10 minutes using a meat thermometer. You can then determine if your steak needs more time.
The USDA recommends the internal temperature of beef to be 145 degrees F. This results in steak that is considered medium.
Serving
One of the keys to keeping your steak juicy is to let it rest when it comes out of the oven. About 3 minutes should be fine.
For a filet mignon, the steak is going to be tender no matter how you cut it.
You’ll see in our picture that it was cut with the grain. And it didn’t matter one bit. It was still tender.
But with other, less tender cuts of meat, try cutting against the grain. It’s supposed to help break up the fibers. This results in less chew.
Now for the recipe!
Pair Filet Mignon with These Low Histamine Side Dishes
- Low FODMAP Root Vegetable Mash – Low Oxalate and Low Lectin (Like steak and mashed potatoes)
- Shaved Brussels Sprouts Salad with Warm Garlic, Pecan, and Apple Dressing – Low Oxalate and Low Lectin, with Low Salicylate option
- Rutabaga Fries Recipe – Low Oxalate, Low Lectin, Low FODMAP, and Low Salicylate
Low Histamine Beef: Pan Seared Filet Mignon Recipe with Garlic Herb Butter
Equipment
- Kitchen Twine
- Sharp Knife
Ingredients
- 2 Tablespoons Ghee OR
- 2 Tablespoons Unsalted Grass Fed Butter softened (if tolerated)
- 2 teaspoons Fresh Tarragon
- 2 teaspoons Fresh Organic Flat Leaf Parsley
- 1 teaspoon Fresh Thyme Leaves
- 1 Fresh Garlic Cloves minced OR
- 1 Tablespoon Chives (low FODMAP option)
- ⅛ teaspoon Redmond Real Salt (plus extra pinch to sprinkle on the steaks)
- ⅛ teaspoon Pink Peppercorns ground (if tolerated)(plus extra pink to sprinkle on the steaks)
- 2 Filet Mignon Steaks (6 to 8 ounces each)
- 2 teaspoons Avocado Oil
Instructions
- Position your oven rack to the lower middle position and preheat oven to 425 degrees F.
- Wash and chop herbs if they are fresh. If using dried herbs, you can skip this step.
- Pat steaks dry with a paper towel and sprinkle the tops with a pinch of salt and pepper (if tolerated). Tie kitchen twine around the middles of each of the steaks (outer edge).
- Briefly heat oil in skillet over medium heat on the stovetop. Place steaks in the hot pan and cook until lightly browned on both sides, about 2 to 3 minutes per side. Cook times may vary depending on your stove.
- Place the lightly browned steaks on a baking sheet to finish cooking the filet mignon. Bake on the lower middle rack in your preheated oven for about 10 to 15 minutes or until internal temperature registers 145 degrees F on a meat thermometer. (This will yield a medium cooked steak.)
- While the filets are in the oven, make the compound butter. To a bowl, add softened ghee (or butter) and tarragon, parsley, thyme, garlic, salt and pepper. Mix until combined. Transfer to a small bowl and set aside.
- When steaks are done, transfer them to a plate and let them rest for about 3 minutes. Remove kitchen twine.
- Serve topped with the herb ghee mixture you made earlier and top with fresh parsley to garnish, if desired.
Notes
- Use chives instead of garlic for the low FODMAP option.
- In this recipe, each serving would result in 1/16 teaspoon of pepper. Omit the pepper if you aren’t sure of your tolerance. Pink peppercorns have lower histamine levels than white or black pepper.
- Cook times will differ for desired doneness.
- Cook times may differ for different cuts of meat and different types of meat.
Nutrition
What special occasion will you celebrate with this low histamine beef recipe?
More Low Histamine Main Courses
- Chicken with Green Sauce – Low oxalate and Low Lectin
- Chicken Recipe – Low Lectin, Low Oxalate, Low FODMAP, and Low Salicylate
- Pork Roast Recipe – Low Oxalate and Low Lectin, with Low FODMAP and Low Salicylate options
- Spring Roll Stir Fry – Low Oxalate, Low Lectin, Low FODMAP, and Low Salicylate
- Moo Shu with Low Histamine Vegetables – Low Lectin, Medium Oxalate
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References
Bristow, D. J., & Holmes, D. S. (2007). Cortisol levels and anxiety-related behaviors in cattle. Physiology & Behavior, 90(4), 626–628. https://doi.org/10.1016/j.physbeh.2006.11.015
Carrasco-García, A. A., et al. 2020). Effect of stress during slaughter on carcass characteristics and meat quality in tropical beef cattle. Asian-Australasian Journal of Animal Sciences, 33(10), 1656–1665. https://doi.org/10.5713/ajas.19.0804
Cooking meat: Is it done yet? (2022, October 3). USDA. https://www.usda.gov/media/blog/2022/10/03/cooking-meat-it-done-yet
HappyForks. (n.d.). Recipe analyzer. https://happyforks.com/analyzer/result
Portnoi, P., & MacDonald, A. (2015). The lactose and galactose content of milk fats and suitability for galactosaemia. Molecular Genetics and Metabolism Reports, 5, 42–43. https://doi.org/10.1016/j.ymgmr.2015.10.001
Railton, D. (2023, July 10). Is ghee more healthful than butter? https://www.medicalnewstoday.com/articles/321707#Benefits-and-risks-of-ghee
Yu, Y., Jin, H., & Lu, Q. (2022). Effect of polycyclic aromatic hydrocarbons on immunity. Journal of Translational Autoimmunity, 5, 100177. https://doi.org/10.1016/j.jtauto.2022.100177
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