Roasted Garlic and Pecan Dip

Low Histamine Dip with Roasted Garlic and Pecans (also low oxalate and low lectin) 

You asked for snacks, and this creamy, low histamine dip with roasted garlic and pecans delivers! 

You can add this to your list of easy low histamine recipes. It has minimal prep time and only a few ingredients. 

This low histamine recipe will be a crowd pleaser even for those who don’t have Mast Cell Activation Syndrome or Histamine Intolerance! 

That makes it a perfect appetizer for everything from Super Bowl to book club. But you’ll enjoy it so much, you’ll want to make it for snacking throughout the week, too.  

Every garlic lover will enjoy this yummy recipe. 

And it’s so versatile! It can be used as a spread or a dip.  

This recipe is:  

Keep reading to learn: 

  • How garlic can support your health 
  • How to easily batch roast garlic and freeze it 
  • A common roasting method you’ll want to avoid 
  • Top ideas for serving this roasted garlic recipe 

Low Histamine Dip with Roasted Garlic and Pecans  

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.  

I love this recipe because it fills a gap in the low histamine diet for party dips, appetizers, and everyday snacks. 

For example, popular potluck dishes include items like: 

  • High histamine spinach and artichoke dip 
  • High histamine guacamole
  • High lectin bean dip 

Unfortunately, a lot of creamy, hearty dips like that have ingredients that may not be low histamine, low oxalate, or low lectin. 

You might see ingredients like: 

  • Bell pepper 
  • Paprika 
  • Sour cream 
  • Black pepper 
  • Turmeric 
  • Zucchini 
  • Beans 
  • And more 

But this savory recipe gives you the creaminess you want in a dip without the histamine! 

And with garlic as one of the main ingredients, you’re getting some potential health boosts, too. 

Roasted Garlic Health Benefits 

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.  If you have any medical condition, it is critical you work under the care and guidance of a licensed medical provider. 

Garlic is a low histamine food. Did you know it’s also low oxalate, low lectin, and low salicylate?  

And here’s what’s even better. 

It’s been shown to have numerous health benefits. 

Garlic is a rich source of inulin. 

Inulin is a type of dietary fiber. It can be found in over 36,000 plant species!  

Here are some of the top benefits inulin has been shown to exhibit: 

  • Helps gut health by acting as a prebiotic (promotes growth of good bacteria.) 
  • Helps lower blood sugar 
  • Inhibits the expression of inflammatory factors 
  • Enhances mineral absorption 
  • Improves constipation 

Garlic also has other compounds which have been shown to be beneficial. 

Studies reveal that garlic and its bioactive compounds have shown the following properties: 

  • Antioxidant 
  • Anti-inflammatory 
  • Antibacterial 
  • Antifungal 
  • Cardiovascular protective 
  • Digestive system protective 
  • Neuroprotective 

These benefits aren’t specific to roasted garlic. You can get them from raw garlic, too! 

You’ll be using roasted garlic in this recipe, though. Roasting the garlic mellows out the spicy, boldness of garlic. 

But you can add a clove of raw garlic to this recipe if you want even more garlic flavor. 

With all these benefits, it’s great to have more recipes that include garlic! 

Keep reading for tips on roasting and freezing garlic. That way you’ll always have some stocked for your low histamine diet meals. 

Top Tips for Batch Roasting and Freezing Garlic 

Roasting garlic takes about 30 minutes. But sometimes you might not have energy for much meal prep. 

That’s when having staples on hand can be useful. 

When you do have time and energy to prep, roast more garlic than you need. Then freeze leftovers. 

Here are a couple ways to do this. 

Roasting Garlic in Muffin Tins 

I often use muffin tins to batch roast garlic. I saw this method online years ago. 

First, cut off the tops of the garlic to expose individual garlic cloves. Then put one whole head of garlic into each cup of the muffin tin. Be sure to keep the cut side facing up! 

Then drizzle each with Kasandrino’s Olive Oil (my favorite) and sprinkle each head of garlic with salt. 

Related Article: Olive Oil – Avoiding the Frauds and Finding the Truth 

From there, invert another muffin tin to use as a cover. This helps keep moisture in the garlic and prevent the tips from burning. 

Roast the garlic at 400 degrees F for about 30 minutes or until it is soft and mushy. 

Note: Remember that an individual clove of garlic is one of the tear-drop pieces of the whole head (or bulb) of garlic! 

An Alternative Method for Roasting Garlic 

My colleague, Kimberley, shared that she uses a glass baking dish lined with parchment paper.  

You can use a basic cookie sheet as a cover if you like this method. 

One advantage to Kimberley’s way is easy clean up. 

Muffin tins can be a pain to clean. Using parchment paper makes cleaning up easy. And glass baking pans can go in the dishwasher. 

I may switch to this method myself! 

Whichever method you choose, there’s one thing you’ll want to avoid. 

Aluminum foil. 

Avoid Aluminum When Roasting Garlic 

Many people use a piece of foil to cover the whole garlic bulbs while they roast. Like the inverted muffin tin, this helps keep moisture in and prevent burning. 

Some people skip dishes altogether and just double wrap garlic heads in aluminum foil. I don’t recommend that, though.

Cooking with aluminum pots or aluminum foil may lead to aluminum leaching into your food. 

Here’s why that’s a problem.  

Frequent exposure to high levels of aluminum has been linked to negative effects on the central or peripheral nervous system. 

It may be linked to an increased risk of developing neurodegenerative diseases like Parkinson’s and Alzheimer’s. 

And with Mast Cell Activation Syndrome, there’s a good chance your nervous system and your detox systems are already struggling. Why add more toxins? 

So, stick to using non-toxic dishes and avoid the aluminum! 

Now, here’s how you freeze roasted garlic so you can always have some on hand for recipes like this Roasted Garlic Spread or this low histamine Cauliflower Hummus Recipe. 

Freezing Roasted Garlic 

Once the roasted garlic is cool enough to handle, squeeze about 4 to 5 roasted garlic cloves into Souper Cube “ice cube” tray compartments, cover with olive oil, and freeze. 

You’ll always have some on hand for future recipes. Using the cubed trays means you can just pop out small amounts as needed. 

Now that you have roasted garlic on hand, here are some ideas for what you can do with this roasted garlic dip recipe. 

Low Histamine Dip with Garlic and Pecans Recipe 

You can use this new recipe in different ways. 

Use it as a spread with the Low Histamine Bread Recipe: Everything Bagel. This makes a nice “garlic butter” to make garlic bread. 

Garlic bread would be excellent with this Low Histamine Creamy Cauliflower Veggie Soup! 

You can also think of it as a type of condiment in the same way you would think about ketchup or mustard. Just add a little to your favorite wraps and sandwiches for extra flavor. 

If you are watching oxalates, remember 1 ounce of pecans is a low to medium oxalate food. And amounts matter! So, while 1 serving is low oxalate, 2 servings will be medium oxalate. And more than that will be medium to high oxalate.

This roasted garlic dip can also be served as a party dip with veggies or these other dipping favorites:

TIP: Before you get out your ingredients and equipment, start preheating your oven. 

Roasted Garlic Bulb

Low Histamine Dip with Roasted Garlic and Pecans

Roasted garlic, pecans, coconut cream, and fresh herbs make this dish perfect for a spread or dip!
No ratings yet
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 30 minutes
Course Appetizer, Side Dish, Snack
Cuisine American
Servings 8 Servings




  • Preheat oven to 400 degrees F. Do this before you get out your ingredients and equipment.
  • While your oven is heating, prepare the whole garlic bulb. You’ll remove any loose, outer papery skin. Keep just enough that the bulb holds together. Expose the individual garlic cloves by cutting off the stem end of the head of garlic.
  • Put the head of garlic, cut side up, in a muffin pan or glass baking dish of your choice. If you use the dish, you can line it with parchment to make cleanup easy.
  • Drizzle olive oil and sprinkle sea salt over the top of the exposed garlic cloves. Cover with another muffin pan or baking sheet to keep the moisture in.
  • Roast for 25 to 30 minutes or until the garlic is soft and mushy.
  • When you have about 5 minutes left of your roast time, get the other ingredients ready as follows.
  • Lightly toast the pecans in a skillet over medium heat. About 1 to 2 minutes. Add to food processor.
  • Roughly chop the parsley and oregano. Add to food processor with the pecans.
  • Add salt and coconut cream solids to the food processor with the other ingredients. (The coconut cream solids tend to separate from the liquids naturally. Just scoop the solids from the top. If you happen to mix solids and liquids of the coconut cream, don’t worry. It will still be fine, just not as thick.)
  • When your garlic is done roasting, set it aside to cool until you can handle it. Then squeeze the soft roasted garlic cloves out of their skins and add to the food processor.
  • Pulse all the ingredients until smooth. The spread/dip will have some texture. It won’t be totally smooth like puree.
  • Serve right away at room temperature. (If you refrigerate leftovers in an airtight container, you can eat it cold, too.)


Want even more garlic flavor? Add one clove of raw garlic to the food processor along with your other ingredients. 
This recipe calls for ¼ teaspoon salt. You can adjust the amount for your personal taste. 
Only have coconut milk on hand and not coconut cream? Refrigerate the unopened can of coconut milk overnight. The solids separate from the liquids. Use only the solids to replace coconut cream. 


Nutrition Facts
Low Histamine Dip with Roasted Garlic and Pecans
Amount per Serving
% Daily Value*
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dairy free, grain free, low histamine, low lectin, low oxalate

Leave a comment if you’d like to see more low histamine diet snack recipes like this Low Histamine Dip with Garlic and Pecans! 

More Low Histamine Recipes 

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Bryliński, Ł., et al. (2023). Aluminum in the human brain: routes of penetration, toxicity, and resulting complications. International Journal of Molecular Sciences, 24(8), 7228. 

Đorđević, Đ., et al. (2019). Aluminum contamination of food during culinary preparation: Case study with aluminum foil and consumers’ preferences. Food Science & Nutrition, 7(10), 3349–3360. 

Klotz, K., et al. (2017). The Health Effects of Aluminum Exposure. Deutsches Arzteblatt international, 114(39), 653–659. 

Qin, Y., et al. (2023). Inulin: properties and health benefits. Food & Function, 14(7), 2948–2968. 

Shang, A., et al. (2019). Bioactive Compounds and Biological Functions of Garlic (Allium sativum L.). Foods, 8(7), 246. 

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