Low Histamine Dinner and Low Histamine Lunch Ideas for Celebrations with MCAS – Plus Top Tips for Less Party Stress
Festive celebrations can be a challenge when you’re managing Mast Cell Activation Syndrome (MCAS) or Histamine Intolerance.
That’s why we’ve gathered some delicious low histamine dinner and low histamine lunch ideas, and our top party tips, to help take the stress out of gatherings!
Sharing a meal or just getting together to celebrate is meant to be a joyful event. But with MCAS, a low histamine diet, and other food intolerances, it can start to feel more like a chore—or maybe even impossible to participate in the fun.
We get it. We’ve all been there.
A bit of preparation ahead of time can make things much easier, though.
We hope these tips and low histamine recipes will help make your next celebration less stressful and more enjoyable.
In this post you will find:
- Tips for navigating celebrations with MCAS
- Low histamine appetizer ideas
- Low histamine side dish ideas
- Low histamine main dish ideas
- Low histamine dessert ideas
- And even some low histamine drinks
Let’s get started!
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.
Beth’s Story
Maybe you can relate to this story from the start of Beth’s journey years ago.
“A light dusting of snow covered the ground. Twinkle lights sparkled in the night. Festive music played on the radio. I was in the holiday spirit!
I was geared up to go out and enjoy a dinner party with friends and family.
The party started out great. Before dinner, I got to catch up with people I hadn’t seen in a while.
I sipped on some sparkling water with a splash of organic cranberry juice and laughed at the stories people told. We cooed over baby pictures. There were hugs for everyone.
It was a good time.
But as I mingled, I was getting hungry.
I passed by the appetizers and saw cheese and crackers, smoked meats, shrimp cocktail, and so many other delicious looking foods I couldn’t eat.
Then, once dinner got underway, I realized I hadn’t thought to plan for this.
Ham, green bean casserole, mashed potatoes, macaroni and cheese, pecan pie. A feast!
They were all high histamine foods and had gluten. I couldn’t eat any of it without feeling sick afterwards.
I was sad that I couldn’t dive into these comfort foods just like everyone else. I was angry with myself for not thinking ahead. And I was still hungry.
I made do with some salad, picking out the tomatoes and spinach from the mixed greens.
But I went home feeling deprived and a little down in the dumps.”
If you have Mast Cell Activation Syndrome (MCAS) or Histamine Intolerance (HIT) you may have had a similar experience at a party or holiday dinner.
It can bring your spirits down. Not to mention, leave your tummy growling! But a little planning ahead can go a long way.
So, use these tips and recipes to make navigating celebrations with MCAS easier for you.
Let’s look at a few simple tips for what to do ahead of time, first.
Top Tips on Navigating Celebrations with MCAS for Less Stress
Here are our best tips for enjoying a get together when you have Histamine Intolerance or MCAS:
- Nervous system calming – make sure you do your nervous system work that day!
- Mast cell supports – consider increasing mast cell supports like:
- DAO (diamine oxidase enzyme)
- Perilla Seed Extract
- Or others that work for you
- Related Post: Flare Plan
- Bring your own food – if you attend a party where food will be served, bring some of your own!
- Pack a serving of protein OR a full frozen meal that’s easy to reheat
- Bring shareable side dishes everyone can enjoy (including you!)
- Communicate – this goes a long way to making things easier.
- Inform your host when you accept the invitation that you have severe sensitivities and will be bringing your own food.
- Think about what you need and write yourself a list, then have a few phrases on hand to ask about or express your needs, like:
- “I really appreciate you inviting me and I don’t want to make things hard. I just need help with (fill in the blanks of what you need). Is that something we could do?”
- “Thank you for including me in your plans. I have severe food sensitivities so I’ll bring my own ______ and a dish to share. Can I also get your help with_____?”
- Think of other ways to express your needs and gratitude that feel authentic and kind to you!
- You may also need to kindly ask for something like not burning fragranced candles or unplugging air fresheners or not wearing perfume. Things like this will really depend on the size of the gathering and how well you know everyone.
- Be appreciative and express gratitude.
- “I really appreciate you being so supportive while I’m visiting. Thank you for helping me.”
- If you find you need to leave early, and it is safe to take the time to do so, find the host and simply politely excuse yourself.
- “I’m not feeling well so I need to go home but I wanted to thank you for inviting and including me.”
- Be kind – lovingly remind yourself you are worth asking for your needs to be met. This doesn’t mean anyone is obligated to fill those needs, but you are worth asking.
- It’s also okay to decline invitations you know would put you in an environment that’s not healthy for you.
- Hosting – consider hosting and planning a low histamine meal for both you and your guests to enjoy.
- Get help – consider asking family, friends, or a young neighbor for help with food prep if your energy is low.
- Printable food list – use our printable low histamine foods list for shopping to make things easier
- Enjoy! Prep ahead for gatherings and then enjoy your time with others
Nervous System and Mast Cell Calming
Use whatever techniques you already know and use. If you need some ideas for easy nervous system regulating exercises watch this video from our Live:
Bring Your Own Low Histamine Food
If you’re going to a lunch or dinner party, bring some of your own food.
You can pack a serving of protein to heat up when you get there.
Or you can pack a whole frozen meal and keep it in the host’s refrigerator to warm up at dinner.
And you can make a couple of shareable low histamine side dishes.
Bringing something you can eat that is so tasty everyone else enjoys it, too, can make you feel more included and take the pressure off navigating food at the event.
Whatever way you choose to go, we have lots of low histamine food ideas below!
Communicate Ahead of Time
When you accept the invitation, just let your host know you have severe food sensitivities. And you’ll be bringing your own meal or a protein to heat up and something to share.
A few words letting your hosts know in advance can remove any awkwardness. And most people have at least heard of food sensitivities or allergies these days.
Be Appreciative and Express Gratitude
Always be sure to let the host know what a great time you had and how much you appreciate their hospitality.
That’s just good manners, but it also helps reassure your hosts.
Host Your Own Get Together
Now, this might just feel like too much work if you have very limited energy. And it’s ok to decide not to host.
If you do host, plan a low histamine meal that both your guests and you will find satisfying and delicious.
We’ve laid out several options for if you host below. Or you can take any of these to a potluck dinner when you are going out, too.
Get Help When Needed
No energy to meal prep for yourself or others?
You could consider asking a family member or friend to help you as an early holiday or birthday gift.
You might also be able to find a young neighbor who could use a little cash to come help cook and clean up. It doesn’t cost much, and it can make a huge difference!
You can even do this outside of holiday or celebration planning and stock your freezer with easy meals that only require reheating.
One of our favorite things to use is silicone cube trays. They each hold one cup of food.
Now that we’ve talked a bit about planning ahead, let’s get to the recipes.
Low Histamine Dinner Ideas and Low Histamine Lunch Ideas for Celebrations with MCAS
These are some of our favorite dishes to take and share. Everything from appetizers and main dishes to desserts and drinks.
All of our low histamine recipes are also:
- Low oxalate to medium oxalate
- Low lectin
- Dairy free
- Gluten free
And many also have options for:
We hope you enjoy them as much as we do!
Before making dietary changes 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.
Low Histamine Appetizers
The only thing missing from these appetizers is high histamine levels! Start your low histamine lunch or dinner off with these.
This dip is flavorful, easy to make, and a great shareable. Perfect to add to the table at your own gathering or at a party.
No one will miss ordinary crackers with these gourmet crackers around! They go great with both the hummus and garlic dip.
They freeze well, so you can make these herb crackers in big batches ahead of time and freeze them.
This delicious dip will have everybody coming back for more. You can serve it with crackers or veggies. And it’s a great spread on a roasted low histamine chicken breast.
It also freezes really well, so you can prepare it ahead of time.
Basil is not only low histamine, but also histamine lowering! This version uses lower histamine nuts like pistachios or macadamia nuts.
Low Histamine Side Dishes
You can still enjoy lots of flavorful sides, even if you have MCAS or HIT.
We’ve heard a lot of people say that side dishes are the real stars of holiday meal plans.
And it’s no surprise—this is where a lot of comfort foods come in, like:
This mash is similar to the soft texture you’d get from mashed potatoes. And it’s got a whole host of vitamins to help keep you healthy.
Missing the comfort and seasonings of stuffing? Not to worry. With fresh herbs like parsley, sage, rosemary, and thyme, you get to enjoy all the flavors of traditional stuffing without the regret.
You can also opt for these greens o add some nutritious color to your plate. This country classic is a favorite without the high histamine ingredients.
This hearty salad is paired with an apple, pecan, and garlic dressing that hits all the right flavors.
Soups
If you are hosting and serving in courses, soup is a great first or second course.
Try any of these:
And if you have people coming who don’t need to follow a low histamine diet, you could give them some shredded cheese, or other toppings, on the side for their soup.
Low Histamine Main Dishes
In the US, slow-roasted turkey and ham are popular main courses for the holidays. But the long cooking times make them higher histamine.
Depending on your level of Histamine Intolerance, it might be best to avoid them. That doesn’t mean you have to miss out on a flavorful, hearty entrée, though.
You can make the following recipes as your main dish if you are hosting.
And if you are hitting dinner parties elsewhere, you can make these ahead of time and freeze portions. Then you can just pack a serving for yourself to heat up at the party.
Either way, they make great low histamine dinner or low histamine lunch ideas.
Our favorite main dishes are:
- Easy Pork Roast
- Easy Roasted Chicken
- Pan Seared Filet Mignon
- Macadamia Crusted Fish
- Moo Shu with Low Histamine Vegetables (vegetarian)
The Instant Pot is our favorite method for cooking meat. It cuts down cooking time, making meat lower histamine than slow cooking in the oven.
This recipe can also be used for a turkey breast! Either way, just be sure to start with good quality meat that is processed to keep it low histamine. And add any low histamine herbs you like, such as flat leaf parsley, sage, rosemary, or thyme.
One of filet mignon’s defining characteristics is how flavorful and tender it is. Freezing and reheating beef makes it tougher, though. So, this might be an option best enjoyed for special occasions at home.
Macadamia Crusted Low Histamine Fish
This low histamine fish is delicious and packed full of nutrients and protein. Reheated fish has a distinct odor, though, and tends to change texture. So, this might also be an option best enjoyed when you host.
Moo Shu with Low Histamine Vegetables
This is a fun option to share! It can be used as a main course or a side dish. While the recipe is vegetarian as written, you can easily add your favorite protein.
Low Histamine Meat Sources
Our favorite sources for low histamine meat are:
Keep in mind that not all of their options are low histamine. When you get beef, for example, you want to search for unaged options.
Related Post: The Best Low Histamine Meat and Seafood Options
TIP: Look for free-range birds and pastured pigs that are frozen immediately after slaughter. That will be your lowest histamine meat option.
Low Histamine Desserts
Save room for dessert! You won’t want to miss out on these delicious finishing touches to your low histamine dinner.
- Apple Crumble
- Cranberry Crumble Bar
- Baked Peaches
- Mango Blueberry Basil Salad
- Macadamia Nut Butter Fudge
Who doesn’t love a dish of warm apples with a crumble topping?
Easy to transport and eat with your hands.
It doesn’t get any easier or more satisfying than this! Warm baked peaches are a sweet and perfect way to finish a meal.
Dessert can be as simple as light and refreshing blueberries and mangos! Drizzle with coconut cream.
This recipe can go 2 ways. Prepare as instructed for a delicious dip. Or freeze and cut it into squares for a decadent fudge-like dessert.
Low Histamine Snacks
Hanging out around the fireplace after dinner, playing games, or watching your favorite movies?
You can enjoy this snack (if you are still hungry!) It’s great on its own or as a crunchy topping for sides or salads, too.
These easy to put together clusters are rich in proteins and fats. You can roll them in whatever size suits you. It doesn’t take many to feel indulgent.
Low Histamine Drinks
Our menu wouldn’t be complete without cocktail options or a beverage to warm you up when you get in from the cold. If you’re looking for something cool, just add ice.
Delicious either way.
Enjoy these drink options:
- “Pumpkin Spice” Drink
- Tulsi Rose Tea
- Lower Histamine Elderflower Sparkling Wine Cocktail
- Lower Histamine Cocktails and Alcohols
- Lower Histamine Wines
This is delicious cold or warm. Its flavor comes from cardamom and creamy coconut milk.
This tea is a little more complex, but the results are worth it. And sometimes, the extra effort makes it that much more of a treat.
Lower Histamine Elderflower Sparkling Wine Cocktail
Lower Histamine Cocktails and Alcohols
And be sure to catch our post on Lower Histamine Wines!
We hope you enjoy these low histamine, low lectin, and low to medium oxalate recipes as much as we do.
These recipes are great for both body and spirit.
And finding foods that work for you will also give you the feast experience of comfort, flavor, and satisfaction. So, you don’t feel deprived at special gatherings. Or feel sick for days or weeks after.
We’ve made these dishes for friends and family, too. And even those who don’t have health issues go back for seconds and ask for recipes.
We’re always happy to share!
What are your favorite low histamine dishes for celebrations? Let us know in the comments below.
More Healthy Celebration Tips
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Thank you so much for sharing these recipes. They look delish. The hardest part will be deciding which one to try first. Blessings to you, your family and staff.
Happy Thanksgiving!
Merry Christmas!
Carol
Thank you so much, Carol! I hope you enjoy! Happy Holidays to you, too!