Low Histamine Creamy Cauliflower Veggie Soup

Low Histamine Creamy Cauliflower Veggie Soup (Low Oxalate and Low Lectin)

I love this soup for cold days! It is really satisfying and filling. It makes a great substitute for potato soup, and is much healthier! The onions have natural quercetin, a mast cell stabilizer. The garlic is a great immune support. The celery provides minerals. Cauliflower is one of the most nutrient dense foods you can eat! Cauliflower, garlic, asparagus, and kale are good sources of sulfur. Mast cells use sulfur to make heparin sulfate – this is the mast cell stabilizing molecule. It helps the mast cells from going out of control. The parsley and rosemary also have great histamine lowering properties.

Here is a garlic tip for you. When you press garlic and then let it sit for at least 10 minutes, it creates a compound called allicin. This is one of the most potent health boosting properties in garlic. So make sure you crush or chop your garlic before you get started. Be sure to let it sit a full 10 minutes.

Another tip regarding carrots – the Vitamin A in carrots is much better absorbed when carrots are cooked. I steam my carrots whole, and then chop them after they are cooked. According to Jo Robinson, author of Eating on the Wild Side*, steaming carrots whole is the best cooking method to maintain all those great nutrients. She also found in her research that purple carrots are the most nutritious. So get those if they are available. Always buy the carrots with the tops on, if possible. You’ll be able to see how fresh they are, which means they are lower histamine. Bagged carrots and baby carrots are often higher histamine because they are typically older.

If you find you are Oxalate Intolerant, you might want to consider boiling your carrots separately and discarding the water. This is because 1/2 cup of raw carrots is high oxalate. Boiling and discarding the water will make the carrots medium oxalate.

For a Satisfying Meal Pair it With

Crackers make a great addition to soup! Try these Crunchy Flaxseed Crackers.

Creamy Cauliflower Veggie Soup


  • 3 cloves organic garlic
  • 1 Tablespoon ghee, grass fed*
  • 1 organic yellow onion, diced
  • 4 stalks organic celery
  • 6 cups filtered water
  • 3 heads cauliflower (organic or conventional ok)
  • 2 teaspoons salt, like Redmond Real Salt – click to
    save 15% 
  • Small handful fresh organic parsley, chopped.
  • 2 Tablespoons fresh organic rosemary chopped
  • Fresh cracked pepper to taste (if tolerated, omit for low oxalate)
  • 1 bunch of organic carrots
  • 1 bunch of asparagus (organic or conventional ok)
  • 2 cups chopped organic arugula or Lacinato (dinosaur) Kale, stems removed
  • 2 cups shredded Low Histamine Roasted Chicken


  1. Use a garlic press to press the garlic. Set aside for 10 minutes.
  2. Dice onion.
  3. Melt ghee in a large stock pot on medium low heat. Don’t let it smoke. Sauté onion in ghee.
  4. Chop celery and add to pot. Stir for 2-3 minutes
  5. Once onion starts to turn translucent, add the garlic. Stir for another 2-3 minutes.
  6. Add water, cauliflower, salt, pepper, parsley, and rosemary to the pot. Bring to a boil and then simmer for 20-30 minutes.
  7. Meanwhile, separately steam the carrots and asparagus.
  8. Once the cauliflower is very soft, use an immersion blender* to puree the soup. Or transfer to a blender and blend. Be very careful! It will be really hot.
  9. Taste your soup and adjust flavors if needed.
  10. Once the carrots and asparagus are tender, slice into bite size pieces.
  11. Add the carrots, asparagus, kale, and chicken to the pot.
  12. Stir and cover. Turn off heat and let sit for 5 minutes until the kale is wilted.
  13. Enjoy!

Recipes are just guidelines for exploration, in my opinion. Did you make any improvements to this recipe? Please share with us in the comments section below!

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  1. Sharayah Clancy

    I didn’t have ghee, so I used olive oil instead. I roasted the carrots and asparagus in the oven for a little extra flavor, and didn’t have enough cauliflower so added some russet potatoes as well. Plus a little thyme in addition to the parsley and rosemary. And plenty of salt. Yum! Turned out great.

    1. Beth O'Hara

      Love a good improvisation that turns out great! So glad to hear it!

  2. Chantel Cole

    Just wondering how many portions or how much this soup makes?


    1. Suz, Mast Cell 360 Team

      Hi Chantel,
      It makes one large pot, generally feeding about 6-8 depending on the bowl size.

  3. shrestharashmi30

    What can I use if I am also on low FODMAP diet and can’t have cauliflower?

  4. Kim

    I made this soup last night and it was so delicious! Even my husband said this is amazing! I am not able to eat garlic and am not a fan of rosemary, but I used all of the other ingredients, Thank you so much for this recipe!

    1. Suz, Mast Cell 360 Team

      Hi Kim,
      Thanks for letting us know! So glad you liked it!

      Best wishes, Suz, MC360

  5. Sheulee

    Thanks so much for your hard work, an excellent recipe, my daughter loves it too, she can’t believe its ‘no cheese’.
    It was my first low histamine dish – set a very high bar. Thanks and all the best.

    1. Jamie, Mast Cell 360 Team

      Hi Sheulee, thanks so much for sharing your love for the recipe! Glad you and your daughter enjoyed it!

  6. Jessie

    Hi! I was wondering what you would substitute for carrots and celery (I’m allergic). Thanks!

    1. Jamie, Mast Cell 360

      Hi Jessie, You can use any veggies that you tolerate, feel free to experiment! I’d maybe try something like turnips or parsnips depending on your individual preferences and sensitivities.

  7. Audra

    I was wondering what the calories would be per serving? Thanks!

    1. Jamie, Mast Cell 360

      Hi Audra, you’ll find nutrition facts under the recipe! It looks like there are 110 calories per serving for this recipe!

      1. Audra

        Thank you for that! I looked but on my phone, this recipe does not have nutrition info at the bottom line other recipes

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