Low Histamine Breakfast “Nogurt” Parfait

Low Histamine Breakfast “Yogurt” Parfait Recipe (also Low Oxalate, Low Lectin, Low Carb)

One of my go-to snacks used to be Yogurt. It’s easy to grab. And I always liked the creamy texture.

One of my favorites was to layer the yogurt with fruit and granola.

But when you have Histamine Intolerance and often with Mast Cell Activation Syndrome, yogurt is out. This is because yogurt is fermented with histamine raising cultures.

Histamine Raising Probiotic Strains Problematic in Mast Cell Activation Syndrome and Histamine Intolerance

Research has shown that the probiotic strains Lactobacillus casei and Lactobacillus bulgaricus raise histamine levels [1]. These histamine strains are in almost all yogurt.

Further, dairy is a problem for many of us. There is a big gut connection with Mast Cell Activation Syndrome and Histamine Intolerance. Next to wheat and gluten, dairy can also be a big gut disrupter. So most of us will have trouble with dairy.

But even the non-dairy yogurts like coconut and almond yogurt have Lactobacillus casei and/or Lactobacillus bulgaricus. I have yet to find a non-dairy yogurt option that doesn’t include one of those strains.

So what do you do if you really want something cold and creamy you can throw some berries into?

That’s what I’ve been tracking down for you for this recipe. A cold, creamy Yogurt substitute that’s actually good for you if you have Mast Cell Activation Syndrome and Histamine Intolerance. Doesn’t that sound good?

When my clients start shifting toward Low Histamine foods, one of the main questions I get is: What do I eat for breakfast?

Yogurt used to be one of my main breakfast options until I started eating Low Histamine. I don’t tolerate more than one egg at a time.

So eggs were out for me too. Are you in this boat as well? This recipe should give you a Low Histamine idea for breakfast.

Ingredient Notes for Low Histamine Breakfast “Yogurt” Parfait Recipe – Mast Cell Activation Syndrome and Histamine Intolerance

Low Histamine Breakfast “Nogurt” Parfait Recipe Ingredients Mast Cell 360

For this “Yogurt” Parfait recipe, I use coconut cream and coconut milk. It gives that creamy texture like yogurt.

You have to jazz it up a little with some vanilla (if tolerated) and natural calorie-free sweetener.

Be careful about coconut cream and coconut milk you buy at the grocery. They almost always have xanthan gum, or some other thickener.

These thickeners are bad news for histamine problems. You want to make sure the ingredients only say coconut. And maybe water. That’s all.

Also, watch out for coconut milk and cream in cans. These can leak aluminum, BPA, or other chemicals into the coconut milk. Fortunately, I found two good brands of coconut milk and coconut cream on Amazon. These cans are BPA non-intent.

The company states that they direct their packing facilities to select cans with no detectable levels of BPA. They also perform independent tests by a licensed, domestic third party laboratory.

The same company makes both of these products, they just sell under different brand names. I use Let’s Do…Organic coconut cream and Native Forest coconut milk. 

Coconut is anti-inflammatory, which helps a lot in Mast Cell Activation Syndrome and Histamine Intolerance! It is also full of healthy fats that support brain health, hormone balance, and the good cholesterol.

Now, granola is usually made with wheat, oats, and a lot of sugar.

I don’t eat wheat because of the inflammatory gluten. Oats contain a type of lectin, which trigger mast cell degranulation.

This is why all my recipes are low lectin in addition to low histamine.

As for sugar, I really keep my sugar consumption low. Sugar is very inflammatory and also triggers mast cell inflammation.

So what do we do about granola? Usually, I use chopped up nuts. They are crunchy and high in healthy fats. You can sweeten the nuts with a little stevia or monk fruit.

Many of us with Mast Cell Activation Syndrome and Histamine Intolerance also have oxalate issues.

This is why all my recipes are low to moderate oxalate. The low oxalate nuts are (from lowest to moderate oxalate):

  • Macadamias
  • Pecans
  • Pistachios

If you are concerned about mold toxicity, then stick to the Macadamias. They are very unlikely to have mold.

Pecans and pistachios can be contaminated with mold. If you use those, make sure they are very fresh.

To be on the safe side, you can soak pistachios and pecans to remove the mold toxins (called mycotoxins).

Soak pecans and pistachios in very salty water for 6-12 hours. Then, drain and rinse them. Last, dry them in the food dehydrator until they are crispy. Store in the freezer.

Lastly, let’s talk about fruit for this Breakfast Yogurt Parfait.

I like berries. Berries are very high in antioxidants. And they are very low in sugar that affects your blood sugar.

Strawberries are very high histamine, though, so I don’t recommend those. Your lower histamine fruit options are:

  • Blackberries (higher oxalate)
  • Blueberries
  • Raspberries
  • Tart cherries (not really a berry)
  • Mango

Blackberries are higher oxalate. So depending on how significant your oxalate issues are, you might have to limit them or skip them.

I can usually do only about 5 or 6 blackberries at a time.

Blueberries are the lowest histamine, lowest oxalate fruit. Yes, I know many lists online say blueberries are high oxalate. But that’s wrong. I use lab tested levels to make my oxalate foods list.

Raspberries are a little higher in histamine. But I’ve found they have enough histamine lowering Vitamin C and Quercetin to balance out the histamine.

I can usually have a handful of raspberries with no reaction. You’ll have to test them out for yourself, though.

Tart cherries are a great anti-inflammatory option. Tart cherries are also lower in sugar. Mango is also anti-inflammatory. But mango is much higher in sugar than the other options.

For sweetening dishes, I only use a really good quality, organic stevia like Better Organic Stevia. Or I use Pure Monk Fruit Extract, which doesn’t have sugar alcohols like the other monk fruit products.

So now you have all the details about the ingredients. Let’s get to the recipe!

Low Histamine Breakfast “Yogurt” Parfait Recipe for Mast Cell Activation Syndrome and Histamine Intolerance

Low Histamine Breakfast “Nogurt” Parfait Recipe Mast Cell 360

Breakfast “Yogurt” Parfait Recipe

Makes 4 servings

Granola Ingredients

Granola Directions

  1. Put nuts, sweetener, and optional vanilla powder in a high speed blender like a Blendtec Blender,*Vitamix blender,* or Ninja Professional. Or use a food processor.
  2. Pulse until chopped and the nuts look like granola. Don’t let them get powdered.

“Yogurt” Ingredients

Blackberries (higher oxalate)
Tart cherries

“Yogurt” and Parfait Directions

  1. Put coconut cream, vanilla powder, flax meal, sweetener, and salt in high speed blender like a Blendtec Blender,*Vitamix blender,* or Ninja Professional or in a food processor.
  2. Blend for about 4 to 5 minutes on high until smooth and creamy.
  3. Let it sit for about 3-4 minutes to allow the flax meal to thicken the coconut cream.
  4. Layer the parfait into 4 glass bowls or parfait dishes. First layer the granola in the bottom. Then top with the coconut cream. Then add a layer of berries. Keep repeating the layers until you have used all the coconut cream.
  5. Enjoy!

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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.  

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  1. Heather S

    I just wanted to comment, that the information on Lactobacillus strains that increase histamine was really useful. I don’t know if it was the number one reason why I had a bad reaction to Yogurt last night, which prompted me to look for help, which directed me to your page. But the yogurt I ate, had L. Casei in, with a host of other live bacteria..
    I was never affected by Yogurt as a child though.. As far as I recall. But after eating the yogurt I had last night, I had stomach noises, then stomach cramps, followed by Diarrhoea not long after eating it, so it has to be that?!
    I don’t really react to cheese like Cheddar, as far as I know.. I don’t drink milk, as I don’t drink tea or coffee, I do eat Butter, but don’t really have issues with that..

    I do have Diabetes type 2 now, though in the early stages and trying (badly) to reverse it.. Chocolate is my downfall.. I read the piece about sugars on your Crumble recipe so I’m going to try and source Coconut Sugar for baking.. Monk Fruit extract sadly isn’t easy to find in the UK cheaply..

  2. Esther

    Your website has been an absolute godsend!! I have the typical story….years of being sick but nobody could help me. We have spent an absolute fortune on doctors, naturopaths, practitioners of all kinds all to no avail. People think I’m a hypochondriac but I know the pain is very real. I’m sensitive to everything. I recognize myself in these pages so clearly and FINALLY have an answer to why I am like I am.

    You say leftovers increase in histamine. Is that mainly for foods with meat or all foods? I’m wondering if that means I will have to make 1/4 recipe every day? Or will the increase in histamines be minimal enough that I can make a full recipe and eat it over 4 days? I feel so sick most of the time that EASY is the name of the game for me. I love leftovers for that reason but now understand that my leftover days are behind me. Hoping that only applies to protein foods.

    1. Beth O'Hara

      Hi Esther, Thank you for your kind words. I’m glad this site has been a help to you. When I cook, I will immediately freeze any unused portions to eat later. Fresh is best, but freezing is better than refrigerating.

  3. Jane Gahlon

    Can I make coconut yogurt with Aroy-D coconut milk and cream, and probiotics that do not increase histamine in the gut? I’ve done it with my yogurt maker and it works well, but not sure if it is considered a good low-histamine option. I’ve stored it in the refrigerator.

    1. Holly

      Hi Jane,
      What is the recipe you use in your yogurt maker? Sounds yummy!


  4. Holly

    Hi Beth,
    Did you experiment with the multi-probiotic kids powder yet? How did it work? Also, can you recommend another vanilla powder as the one you suggested is no longer available on Amazon.


  5. Megan

    So is this releasing histamine if it stays in the fridge?

    1. Suz, Mast Cell 360 Team

      Hi Megan,
      Any prepared food will have higher histamine levels the longer it stays in the fridge. You may be ok for a day if you aren’t very sensitive or your “histamine bucket” is not otherwise full. Mostly, Beth recommends eating foods soon after they are prepared.
      Best regards,

  6. Dale Anderson

    If I use coconut cream, refrigerated overnight, am I supposed to use only the more solid portion and use the watery part for something else? I saw you recommended that in another recipe, but didn’t see it here.

    1. Suz, Mast Cell 360 Team

      Hi Dale,
      For this one, mix up the contents.

  7. Louise

    Is it supposed to be thick after blending? Mine came out pretty liquidy.

  8. Suzy

    hello – i don’t see any coconut milk listed in this recipe?

    1. Suz, Mast Cell 360 Team

      HI Suzy,
      This recipe uses coconut cream, not coconut milk. However if you have coconut milk, you can refrigerate it overnight and the liquids will separate from the solids. The solids are the “coconut cream.” Hope this helps!

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