Low Histamine Pizza Recipe Mast Cell 360 2

Low Histamine Pizza Recipe (and Low Oxalate, Low Lectin)

When you start reducing histamines, there are a number of comfort foods that it is hard to find low histamine recipes for. Pizza is definitely one of those. My husband loves to make pizza. And it would get tortuous for me to smell it and to know I can’t it eat. I never give in, though, because I just feel too bad if I cheat. I have missed those pizza and movie kind of nights, though.

But then I was really excited when I came up with this Low Histamine Pizza recipe!! Of course, tomato sauce is out for us. So is mushrooms, pepperoni, and hamburger. These are all high histamine. When you have Histamine Intolerance and Mast Cell Activation Syndrome, you can’t really risk those kinds of things while you are healing.

I’ve always liked the gourmet pizzas, though. The ones with pesto base or white sauce base. So that is the direction I went in this recipe. And the great thing is 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. I’ve tried other cassava flours and found that many of them are fermented. Those other brands didn’t work so well for my histamine levels. Fortunately Otto’s cassava flour has never bothered me. I think it is processed more cleanly and not fermented. It also has the best taste and texture of all the others I tried. They test each batch for quality. So, I really trust this company!

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 is a few different steps, but it comes together quickly. I usually make up extra batches of the creamy cauliflower sauce, pesto, and shallots 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


Crust Directions

  1. Preheat oven to 350.
  2. Grease a glass pie pan like one of these with ghee or coconut oil.
  3. Mix flour and salt together. Pour in oil and water and mix well until you have a solid dough.
  4. The exact amount of water will differ depending on how humid your kitchen is. This can even vary day to day.
  5. You want the dough to hold together well without being sticky. If it is dusty, it needs more water. If it sticks to your hands, add more flour.
  6. Press evenly into pie plate and up the sides a little.
  7. Bake at 350 for 20-30 minutes until dough is cooked through without burning.

Low Histamine Pizza Sauce Ingredients (Choose 1 or both)

Creamy Cauliflower Sauce


  • 1 head of cauliflower
  • 1/2 clove of raw garlic, chopped
  • ½ cup extra virgin olive oil
  • 1/2 – 3/4 tsp unrefined sea salt (like Redmond Real SaltCeltic Sea Salt, or Himalayan Sea Salt)
  • 2 tablespoons water (only needed if using food processor or regular blender)


  1. Consider making a double or triple batch.
  2. Steam cauliflower until soft.
  3. 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.
  4. 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.
  5. Spread on pizza crust and freeze any leftovers.

Pesto Sauce


  • 3 cups fresh basil leaves
  • 1/2 cup pecans, pistachios, or macadamias
  • ½ raw garlic clove, peeled and pressed or chopped
  • 3/4 tsp unrefined sea salt (like Redmond Real SaltCeltic Sea Salt, or Himalayan Sea Salt)
  • 1/4 cup extra virgin olive oil
  • Optional: Juice of 1/2 lemon (you can sub Camu Camu Powder for the tartness if sensitive to lemons)


  1. 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.
  2. Add the basil, garlic, and salt to food processor or blender and pulse until the basil is finely chopped.
  3. Add the olive oil and optional lemon or Camu Camu powder. Pulse until everything is well combined but not completely smooth.
  4. Spread on pizza crust and freeze any leftovers.

Low Histamine Pizza Toppings Options:

  • Sautéed shallots or red onions
  • Wilted Arugula
  • Roasted Brussels Sprouts
  • Roasted Garlic
  • Asparagus
  • Shredded roasted pork
  • Shredded roasted chicken breast
  • Low Histamine Bacon

Low Histamine Pizza Assembly Directions:

  1. After the crust is cooked, layer on either the Pesto or Creamy Cauliflower base or both.
  2. Add the toppings you like.
  3. Warm in a hot oven for 5-10 minutes, checking that toppings and crust don’t burn.
  4. Cut into pieces and enjoy!
  5. Be sure to freeze any leftovers.

Makes 4 servings

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  1. Amy

    Hi Beth! Thanks for sharing! I thought Cassava flour was high oxalate. Can this be made with coconut flour?

    1. Beth O'Hara

      Hi Amy! Oxalates are really dependent on how much you eat and even differ brand to brand. Otto’s cassava hasn’t been tested yet. It depends on how sensitive you are. I am fairly sensitive, and if I stick with 1 piece of the pizza, I have no problems. I did have problems with other brands of cassava. I do also take oxalate binders with my meals. So many factors!

      I tell all my clients that ultimately, we all have to all find our own individual tolerances to foods by experimenting and keeping a food journal.

      This recipe won’t work well with only coconut flour for the dough. But you could sub a blend of coconut and white rice flour, if you aren’t bothered by lectins.

  2. Tina

    Day 1 of this diet and first recipe tried. The cauliflower sauce was delicious and came out perfect in my just purchased refurbished Blendtec! The pizza crust was a total bust. I have been making my own Otto’s tortillas for a couple of years now so am familiar with it. However, this recipe did not work at all. I followed directions exactly, the dough was perfect (not too sticky, not too dusty), and cooked it for over an hour and a half and it barely got crusty on the outside and the entire inside was just goo. Thoughts?

    1. Beth O'Hara

      Hi Tina,
      So glad you liked the sauce!
      Sounds like your crust was too thick. I make the crust very thin. I also press it into a glass pie pan. The glass can make a difference. I bake it before adding any toppings. It won’t be thick and doughy like regular pizza crust. It is more like the tortillas. Hope that helps!

  3. Becky

    Making his recipe as we speak! The dough came together beautifully, however I wanted to let you know that it made roughly enough for 3 pie plates! I used a large rectangle casserole dish and a pie plate so as not to waste any dough.

    About to get started on the pesto! Very excited to have found your blog, as I have a severe form of eczema that seems to be affected by histamines, so my naturopath advised me to try a low histamine diet. Very few resources online seemed to be reputable, unlike you! Thank you!

  4. Becky

    Also, is it possible to pre-mix the dough and freeze it or even make the crust and freeze that?

    1. Spring

      Hey Becky, curious did you try freezing the crust? I am getting ready to make some!

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