Low Histamine Herbed Olive Oil and Cassava Flatbread on plate

Low Histamine Herbed Olive Oil and Cassava Flatbread Recipe – For people with Mast Cell Activation Syndrome or Histamine Intolerance (also low lectin, medium oxalate, low FODMAP)

When you have Mast Cell Activation Syndrome or Histamine Intolerance, there is so much information to try to wade through. And Olive Oil is really no different. There is a lot of misinformation about olive oil out there and whether it’s ok for people with Mast Cell Activation Syndrome…

But I really fell in love with olive oil when I was probably 19 or 20. I remember being at the restaurant, the Macaroni Grill for the first time. They had bread with real olive oil and seasonings at the table.

It was the first time I tasted a flavorful, real olive oil. One that wasn’t just a cheap grocery store olive oil that was adulterated down and had lost all of its flavor.

I still remember the taste in my mouth. And the feel of that olive oil on my taste buds.

And I’ve been chasing that experience for the last… really, over 20 years. And looking for the top olive oils.

I wrote more about olive oil in this blog post if you want to read more about all the details on Mast Cells, Histamine, and olive oil. And how to pick a truly good, lowest histamine olive oil.

You want to be careful which olive oil you pick. Because most of them are quite old. And that builds in histamine.

This is a big issue in the olive oil industry. And I touched on it in the main article: Olive Oil – Avoiding the Frauds and Finding the Truth

But back to chasing the flavor of that olive oil…

I wanted to try to recreate that for you from when I first fell in love with dipping bread into seasoned olive oil.

That’s why I’m sharing this flatbread recipe that is:

It’s a recipe that I think you’ll really like.

This recipe is really versatile – you can do all kinds of things with this flatbread. You can make open-faced sandwiches with it. You can make all kinds of snacks.

But my favorite thing is to make up a little dish of olive oil with some dipping herbs and spices in it. Then you just dip the flatbread. And this is one of the most satisfying food experiences that I continue to enjoy.

There’s one key thing to remember – you’re not going to get the same experience using a poor quality olive oil.

You really want to use a very good quality, fresh, flavorful olive oil. And not just for the recipe quality. But also for your mast cells and histamine levels.

I want you to have what actually will support your health. 

I haven’t found ANY great quality olive oils in the regular grocery stores. Because they are too old.

BUT, after 3 years of solidly looking for the best quality olive oils, I can share with you the one that I’m using every day in my kitchen.

And that’s Kasandrinos Olive Oil.

Why use Kasandrinos Olive Oil when you have Mast Cell Activation Syndrome or Histamine Intolerance?

I interviewed Tony Kasandrinos about Olive Oil in this interview. What I loved about this interview is that Tony just shared the straight truth about olive oil in an authentic way. And with no pressure to buy anything. There’s lots of great information here:

Plus, Tony gave our community 10% off 1 bottle or 50% off a subscription, if you want to try it.

>>>>>Get Kasandrinos REAL Olive Oil Today and use coupon code MASTCELL360 to Save 10% or 50%!

Kasandrinos Olive Oil is harvested using Old World methods. The olives come from ancient vines on land in Southern Greece. Land that’s been tended by the Kasandrinos family for generations.

This olive oil has incredible flavor. And top antioxidant status.

Kasandrinos olive oil is guaranteed to be fresh. They only sell oil that’s from the most recent harvest. You’ll never get a bottle that’s leftover from last season.

This family-owned business handpicks their olives which prevents bruising of the olives. And, it preserves the taste subtleties and quality.

After harvest, the olives are immediately cold pressed. So that there’s no opportunity for rancidity or mold. The resulting olive oil is then stored in stainless steel tanks. Which protects it from oxidation.

Then it’s preserved in dark glass bottles. Or BPA-free tin cans.

Each bottle has a harvest date and lot number. So, you’ll know exactly when and where your oil was harvested and pressed. And they make sure what you get is the freshest possible. Which lowers histamine levels in the olive oil.

The olive oil is then shipped in climate-controlled containers. That’s done to prevent oxidation as it crosses the ocean.

Finally, it arrives at your doorstep!

You can get Kasandrinos Olive Oil below and save 10% on 1 bottle or 50% on a subscription. Tony recommends trying 1 bottle first, if you aren’t sure how you do with olive oil:

>>>>>Get Kasandrinos REAL Olive Oil Today and use coupon code MASTCELL360 to Save 10% or 50%!

Olive oil is the star ingredient in this flatbread recipe. And the Cassava flatbread is the supporting actor.

Now, let’s look at the best Cassava flour for those of us with Mast Cell Activation Syndrome or Histamine Intolerance.

Why use Otto’s Cassava Flour when you have Mast Cell Activation Syndrome or Histamine Intolerance?

Cassava flour is a wonderful gluten-free flour that bakes similarly to wheat flour. It’s derived from the cassava root – the same source as tapioca.

Depending on the brand, cassava flour can be high oxalate. Which can lead to high histamine levels.

Otto’s Cassava Flour has been the best tolerated by Mast Cell 360 clients. This is because it’s the only one I know that isn’t fermented.

Cassava is also lectin-free!

And Otto’s is lower in oxalates than the others (although it still has medium to high oxalates, depending on how much one eats).

(If you have severe oxalate issues, even Otto’s Cassava might be too much for you to handle, though. And, if you aren’t tolerating many foods in general, this might not be the best to start with.)

But, if you’re good with cassava, let the flatbread making begin!

Low Histamine Flatbread and Olive Oil Recipe

Serve this flatbread recipe with:

This flatbread recipe can easily be divided in half. Or you can double it.

I use 4 skillets for this recipe – 1 on each burner. That helps make the cooking go a lot faster.


Herbed Olive Oil for Dipping:

  • ½ cup Kasandrinos Olive Oil
  • 2-4 sprigs organic fresh rosemary, chopped (to taste)
  • 2-4 sprigs organic fresh oregano, chopped (to taste)
  • ½ teaspoon Redmond Real Salt


  1. Add cassava flour, baking powder, and salt to a mixing bowl and stir together.
  2. In a separate bowl, mix together olive oil, coconut milk, water and the egg or flax egg.
  3. Pour wet ingredients into dry ingredients. Then mix together until you get a ball of dough. Depending on the humidity of your kitchen, you may need to add extra cassava flour or water. If the dough is too wet, add one tablespoon of flour at a time. If it is too dry, add one tablespoon of water at a time. Continue until you get a kneadable dough with some stretchiness.
  4. Place parchment paper on the counter. Then place the dough on the parchment paper.
  5. Grease your hands with a little olive oil. Then flour your hands to keep the dough from sticking to your hands.
  6. Knead the dough for about 5 minutes. You want it to have some stretchiness to it. Then, leave the dough in the bowl and set the dough aside for about 12-15 minutes to rest.
  7. While the dough is resting, mix together olive oil, herbs, and salt for dipping.
  8. Preheat a skillet over medium-high heat. (Or heat 4 skillets – 1 on each burner.)
  9. Use a rolling pin and roll one piece of dough until very thin (less than 1/8” thick). It’s easiest to handle when rolled between two pieces of parchment paper.
  10. Use a cookie cutter or a knife to cut the dough into 12-15 pieces.
  11. Cook in a non-toxic, non-stick skillet one at a time, about 90 seconds on each side or just until they start to brown.
  12. Dip warm, fresh flatbread into herbed olive oil and enjoy!
  13. Don’t forget to freeze your leftovers!

*How to make Flax Eggs:

  1. Mix 3 T ground organic flaxseed meal with a scant ½ cup water. 
  2. Let sit for 5 minutes.

    **1 T of flax mixture is equal to 1 egg, so add according to recipe. 

Use in place of eggs for baking. You won’t get as much rise as eggs. But the flax eggs do help hold everything together.

I’d love to hear from you now! Do you tolerate olive oil? What do you do with it? Let me know in the comments below.

Would you like to know more about herbs and how they support calm mast cells? You can learn in my Top 8 Mast Cell Supporting Master Class!

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  1. Frances

    After the Facebook live you did about Olive Oil, I purchased some of the Kasandrinos extra virgin olive oil. Wow! It is fantastic! It tastes better than any olive oil I have had and it did not cause any problems. Thank-you so much for the interview you did and for recommending it and for the great discount!

    1. Suz, Mast Cell 360 Team

      Hi Frances,
      So glad to hear you like it!

  2. Marcela Flamini

    Love the recipe but I have a coconut intolerance. What can I use instead of the 2 cups Coconut Milk? Don’t do great with Almond Milk either…
    Also love the Kasandrinos Olive Oil!

    1. Suz, Mast Cell 360 Team

      Hi Marcela,
      We’ve only tested it with coconut milk. You could try any kind of milk you can tolerate. You could even use water, but the result would likely be more bland in flavor. If you do decide to try something besides coconut milk, I would recommend halving or even quartering the recipe to test. I made 1/4 of this recipe once, and it was still plenty for a serving for myself.
      Glad to hear you liked the olive oil!

      Best regards,

    2. Marisa Marino

      What did you end up trying? I can’t do coconut right now either.

  3. Chelsea Barney

    I used water in place of coconut milk. I added fresh Rosemary and oregano to the dough and thought it tastes just fine. I haven’t tried it with coconut milk though so I might not know what I’m missing lol. Best wishes!

    1. Suz, Mast Cell 360 Team

      Thanks for sharing! We love to know what people do to mix up the recipes for their own needs!

  4. Chelsea Barney

    Thank you Beth for sharing your experiences, knowledge, and your recipes! Finding your site has been a life saver!

    1. Suz, Mast Cell 360 Team

      Hi Chelsea,
      Thanks for letting us know!

  5. Nikkol Harper

    Hello, do you have any suggestions for subbing out the baking powder? Most baking powders have corn starch which I don’t tolerate well. Thanks!

  6. Kaz

    Beth, you changed my life with one email comment half a year ago: bad Lectins can trigger mast cell responses. Boom! I did really well years b4 on a lectin plan, and gradually fell off the wagon. Switching back to a lectin diet stopped my AFib reactions I was getting daily even being on low histamine and salicylate diets. I think you ROCK!

    But…i do have to comment that cassava is listed as an lectin AVOID for AB blood types by Peter d’Adamo with his Eat for Your Type (blood) plan he and his father developed years ago. I can only eat rice and millet flours! My health has completely changed since going back to the blood type diet! His app for $3.99 is the best value I’ve gotten for such a tiny price–loaded with info and food lists for each blood type.

    Nor can I tolerate coconut products! After suffering for YEARS with clogged sinuses, I discovered it was coconut causing it–the blood type diet lists coconut as an avoid for me…i did, and now I can breathe clearly from both nostrils!

    I make tortillas and buns with sweet potatoes and flour. How large and thick depends on what I use them for. 1 C warm, mashed sweet potatoes, 1.5 C flour (I also include a little xanathan gum to aid in binding). That’s it. Roll out and heat on dry skillet. These are basic Roti. I also sometimes add salt and parsley flakes if using with meat. Use light colored sweet potatoes for a milder flavor, as I don’t care for sweet bread with meat or fish. This makes about 8 Roti, and I consumed 4 last night–2 “Tacos” for dinner, then 2 “Tacos” for dessert. Yum! And no fear of joint pains, insomnia, etc.

    Beth, thank you for the wealth of information that you provide to us! You truly make a huge difference in the lives of others!

    1. Suz, Mast Cell 360 Team

      Hi Kaz,
      Thanks so much for reaching out! Dr Steven Gundry has cassava listed as acceptable for the lectin-free diet. We haven’t done much with blood-type based diets to know about that, but we always keep in mind that each person is different and what works for one person may not work for another. So when you find something that works (or doesn’t) it’s so important to listen to your own body’s needs. Sounds like you are doing a great job with that and making a lot of good choices for you! Thanks for sharing your tips!

  7. Betsy

    Hi, I am wondering if you have updated your thoughts on Cassava Flour due to lead and other toxins. Have they tested the flour for this now? I really enjoyed it when I used it and need to go gluten and lectin and etc free to heal my gut and stomach lining.

    1. Jamie, Mast Cell 360

      Hi Betsy, Beth typically recommends Otto’s brand of Cassava Flour because it is not made through fermentation making it lower histamine.

      When asked about lead and pesticides, this is what Otto’s customer service said:

      “Lead is a complicated topic and content can vary from harvest to harvest. Broadly speaking naturally occurring content is exempt from things like Prop65 labeling in California. Unfortunately the naturally occurring part must be proven in court to receive the exemption. Companies our size are being targeted by bounty hunters since they know we are unable to bear the cost (both financially and just in bandwidth) of the necessary court proceedings. As such we, and many other brands our size, have decided to avoid this by labeling in California. A few larger brands that use cassava are taking the issue to court however and we are grateful and hopeful for that outcome. That will likely take a few years in court however.

      On the topic of pesticides: Happily cassava is not a commonly sprayed crop. This is due to its thick outer peel that acts as a fantastic natural pest deterrent. We do however have a third party organic certified version of our cassava flour available in a 1.5 lb size and we use that organic cassava flour in all of our mixes.”

      We still use cassava in many of our recipes and share this information to help empower you to make the best decisions for your own health journey! Best wishes!

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