Low Histamine Pizza Recipe (and Low Oxalate, Low Lectin)
You don’t have to give up comfort foods if you have Mast Cell Activation Syndrome or Histamine Intolerance!
But finding low histamine recipes for some of our favorite comfort foods can be a challenge sometimes.
Pizza is definitely one of those.
My husband loves to make pizza. And it was tortuous for me to smell it knowing I couldn’t eat it.
I never give in, though, because I feel too sick if I cheat. I have missed those pizza and movie kind of nights.
So I decided to get creative and see if I could make my own version of pizza. I was really excited when I came up with this Low Histamine Pizza recipe!!
Of course, tomato sauce is out for us. So are mushrooms, pepperoni, and hamburger. These are all high histamine.
When you have Histamine Intolerance and Mast Cell Activation Syndrome, it’s better to avoid those kinds of things while you are healing.
I’ve always liked the gourmet pizzas, though. The ones with a pesto or white sauce. So that’s the direction I went in this recipe.
And this Low Histamine Pizza recipe is really versatile. You can swap the toppings out with anything low histamine that you like.
For the crust, I use Otto’s Cassava Flour. It has the best taste and texture of all the brands I’ve tried. And it’s the only cassava flour product I know of that isn’t fermented.
Otto’s has been fine for my histamine levels. Other brands I tried were not.
And what’s really great is that Otto’s batch tests for quality. Because of this, I trust this company and their product!
Cassava is also lectin-free!
Otto’s is also lower in oxalates than other brands. But you should know it still has medium to high oxalates, depending on how much you eat.
(If you have severe oxalate issues or if you aren’t tolerating many foods in general, even Otto’s Cassava might be too much for your body to handle, though. This might not be the best recipe to start with if this is the case.)
For the base, I use either my Low Histamine Pesto or my Creamy Cauliflower Sauce. Both of these work great. Sometimes I really like to layer them both on!
The basil in the pesto has a lot of anti-histamine properties. And cauliflower is not only antihistamine but also helps with healthy detox.
For toppings, I use sautéed shallots and wilted arugula. Both of these also have amazing anti-histamine and detox properties.
In fact, according to Jo Merchant who wrote Eating On The Wild Side, these 4 vegetables (basil, cauliflower, shallots, and arugula) are some of the most nutritious foods you can eat!
And I really love adding some of my Low Histamine Bacon on top.
Think of the topping section of this Low Histamine Recipe as a guideline. And feel free to get creative with the toppings. This recipe has a few different steps, but it comes together quickly.
I usually make up extra creamy cauliflower sauce and pesto sauce and keep them in the freezer. That way the next time I make pizza, I can just pull those out – they are all ready to go.
I really hope you enjoy this low histamine recipe! I’d love to hear your ideas for Low Histamine Pizza toppings! You can comment in the comment box below.
Low Histamine Pizza Crust
- 3cups Otto’s Cassava Flour
- 1 teaspoon Redmond Real Salt
- 1/4 cup plus 2 tablespoons Olivado Extra Virgin Avocado Oil or melted Virgin Coconut Oil
- 2 cups water (plus or minus about 3 tablespoons)
Yields two thin pizza crusts.
- Preheat oven to 350 degrees F.
- Grease a glass pie pan like one of these with ghee or coconut oil. (You can also use a pizza stone.)
- Mix flour and salt together. Pour in oil.
- Slowly add the water. The exact amount of water will differ depending on how humid your kitchen is. This can even vary day to day.
- Mix well until you have a solid dough. You want the dough to hold together well without being sticky.
If it is crumbly, it needs more water. If it sticks to your hands, add more flour.
Press evenly into pie plate and up the sides a little. You want a really thin crust. About 1/8 of an inch.
(Option: roll dough out thin on a pizza stone. About 1/8 of in inch.)
- Bake at 350 for 20-30 minutes until dough is cooked through without burning.
The crust should be thin and somewhat crisp on the outside. It can still look “wet” on the inside. It is done when it starts to brown a little. It will not change color dramatically.
Low Histamine Pizza Sauce Ingredients (Choose 1 or both)
(Note: Each sauce recipe below will be enough for both of the pizza crusts. If you prefer to make one with pesto and one with cauliflower, half each recipe below.)
Creamy Cauliflower Sauce
- 1 head of cauliflower
- 1/2 clove of raw garlic, chopped
- ½ cup Kasandrinos extra virgin olive oil
- 1/2 – 3/4 teaspoon Redmond Real Salt
- 2 tablespoons water (only needed if using food processor or regular blender)
- Consider making a double or triple batch to freeze some for later.
- Steam cauliflower until soft.
- Put cauliflower, garlic, olive oil, sea salt into high speed blender (like Blendtec Blender or Vitamix blender) or a food processor. Add the 2 tablespoons of water if using a food processor.
- Blend on high in a Blendtec or Vitamix blender for a couple minutes until sauce is smooth. Or you can process in a food processor.
- Spread on pizza crust and freeze any leftovers.
- 3 cups fresh basil leaves
- 1/2 cup pecans, pistachios, or macadamias
- ½ raw garlic clove, peeled and pressed or chopped
- 3/4 teaspoon Redmond Real Salt
- 1/4 cup Kasandrinos extra virgin olive oil
- Optional: Juice of 1/2 lemon (you can sub Camu Camu Powder for the tartness if sensitive to lemons)
- Add the nuts to a food processor or high speed blender (like a Blendtec Blender or Vitamix blender). Blend until the nuts are finely chopped but stop before it becomes nut butter. (Just a few pulses is all you need.)
- Add the basil, garlic, and salt to food processor or blender and pulse until the basil is finely chopped.
- Add the olive oil and optional lemon or Camu Camu powder. Pulse until everything is well combined but not completely smooth.
- Spread on pizza crust and freeze any leftovers.
Low Histamine Pizza Toppings Options:
Low Histamine Pizza Assembly Directions:
- After the crust is cooked, spread on either the Pesto or Creamy Cauliflower base or both.
(I sometimes like to dollop the creamy cauliflower onto a pizza with a pesto sauce base. It reminds of the the Italian pizzas with mozzarella chunks. It has a nice soft texture like cheese, too.)
- Add any toppings you like.
- Warm in a hot oven for 5-10 minutes, checking that toppings and crust don’t burn.
- Cut into pieces and enjoy!
- Be sure to freeze any leftovers.
A pizza made in a pie pan will yield about 4 average-sized slices. A pizza made on a stone will yield about 6 average-sized slices.
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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