Low Histamine Roasted Garlic “Hummus” Recipe (also Low Lectin, Low Oxalate)
With Mast Cell Activation Syndrome and Histamine Intolerance, I’m always monitoring my food triggers and looking for good low histamine recipes.
Two years ago, I tried eating low lectin. I tried eating low lectin to see if it could help me. It made a huge difference for my joints. The burning stopped in just a couple weeks of reducing lectins.
Lectins can increase mast cell activation. Some low histamine foods are high in lectins. This means those lectin foods can make Mast Cell Activation Syndrome and Histamine Intolerance worse.
Chickpeas are one of those foods. They aren’t that high in histamines, especially if cooked fresh. But chickpeas are high in lectins. And eating low lectin means chickpeas and hummus are out.
Hummus had become a staple food for me. I liked it because it was easy to make. And I really liked the creamy texture. I had been missing hummus a lot! Until I came upon this low lectin, histamine-busting way to make hummus. Now I’m so excited to share this recipe with you!
But first…What are lectins?
Lectins are proteins found in certain plant foods. The plants use these lectins to protect themselves from being eaten. Some foods are much higher in lectins than others. These are some higher lectin foods:
- Cucumbers
- Tomatoes
- Eggplant
- Grains (wheat, corn, rice, quinoa, etc.)
- Potatoes (Yukon, Russet, Red, etc. – not sweet potatoes)
- Pumpkin seeds, sunflower seeds
- Soy
- Peanuts and cashews
- Squashes (yellow, zucchini, winter squashes like butternut)
- Beans and lentils (including chickpeas)
Can eating low lectin help you?
A low lectin diet isn’t the answer for everyone. But it definitely helped me. I’m also low histamine, lower oxalate, and low glutamate. I tried these food eliminations one at a time to see what my body needed.
I’ve now figured out my own food triggers. I hope you can figure out yours too. You can download my starter Low Histamine Food list here. If you think you might have food sensitivities beyond histamines.
How do you make low lectin hummus?
Since chickpeas are out, I had to find another way to make hummus. This recipe uses cauliflower for the hummus base instead of chickpeas. The cauliflower really works here. It becomes creamy just like hummus.
The cauliflower still needs a kick of flavor though. Which is why I like the flavor of the roasted garlic in this recipe. But you can just use raw garlic if you don’t want to roast the garlic.
This is a super easy recipe. You just steam the cauliflower. Then toss everything into a high speed blender or food processor. Whirl it up and you are ready to eat! It makes a delicious hummus like concoction. You can use it like a dip. Or spread it on veggies. I even use it to make a kind of white sauce base for my low histamine pizza.
Is roasting garlic hard?
Roasting garlic isn’t hard at all. I’ll show you an easy way to make a bunch of roasted garlic below. I landed on this method by a funny accident. I was trying Kroger Pickup for my groceries. I had ordered 5 heads of garlic to make this hummus recipe.
I pulled up to the pickup spot. The groceries were loaded in my trunk. I checked the receipt. Everything looked in order, and I drove home! Unloading the groceries though, I found I didn’t get 5 heads of garlic. I was actually given 5 POUNDS of garlic!
I don’t know if you have ever seen 5 pounds of garlic? That much garlic completely filled 2 very large grocery bags! I can’t imagine what the grocery pickers thought I was making if they read 5 heads of garlic as 5 pounds.
Lol! So I had to figure out what to do with all this garlic! Kroger didn’t want it back. So, I gave most of it away to neighbors and friends. Even still, I had a lot of garlic left. I roasted what I kept and froze it. My quick garlic roasting method is at the bottom of this post.
Low Histamine Roasted Garlic “Hummus” (also low lectin, low oxalate)
I always make a triple batch of this hummus. This leaves extra for the white sauce base I use for my Cassava Crust Pizza. I’ll share that recipe with you soon – so stay tuned!
Here’s the low histamine hummus recipe for you.
Makes about 3 cups
Ingredients
- 1 head of cauliflower
- 1 head roasted garlic (see recipe below) or 1/2 clove of raw garlic, chopped
- ½ cup Kasandrinos Olive Oil
- Juice of 1/2 lemon (you can sub Camu Camu Powder* powder for the tartness if sensitive to lemons)
- 1/2 – 3/4 teaspoon Redmond Real Salt
- 2 tablespoons water (only needed if using food processor or regular blender)
Optional: Flat leaf parsley or basil and extra virgin olive oil to garnish
Can also garnish with toasted sesame seeds
Directions
- Roast garlic or remove previously roasted garlic from freezer (see below).
- Steam cauliflower until soft.
- Put garlic, cauliflower, olive oil, lemon juice, water, and sea salt into high speed blender (like a VitaMix or Blendtec) or a food processor.
- Blend on high in a Blendtec Blender* or Vitamix blender* or similar for a couple minutes until hummus is smooth. Or you can process in a food processor.
- Garnish with parsley and extra virgin olive oil.
You can serve with:
- Cassava tortillas cut into chips
- Carrot and celery sticks
- Flax crackers
- Cassava crackers
Histamine-Busting Roasted Garlic
Here is my super easy, mass production method for roasted garlic. This takes very little time. And you’ll have lots of roasted garlic for recipes!
Ingredients
- 1-12 heads of roasted garlic
- 2 tsp grass fed ghee* or Virgin Coconut Oil*
- Kasandrinos Olive Oil (if freezing extra roasted garlic)
Baking Utensils
2 – 12 cup muffin tins
Spare ice cube trays
Directions
- Preheat oven to 400 degrees.
- Cut the top off each head of garlic so you can see the top of the cloves.
- Place each head of garlic inside a cup of one muffin tin.
- Rub the top of each head of garlic with ghee or coconut oil so it doesn’t dry out.
- Cover the muffin tin with the second muffin tin.
- Bake for 30 minutes until the garlic cloves are mushy and roasted.
- Let cool.
- Squeeze the garlic cloves out of the heads.
- You can use the garlic immediately in a recipe.
- To store leftovers, place 4-5 cloves of garlic in each section of an ice cube tray. Repeat until you have used all the garlic.
- Cover cloves with olive oil and freeze until solid.
- Pop the cubes of frozen roasted garlic out of the ice cube trays and store in a container in the freezer.
- Pull out whenever you need to add roasted garlic to a recipe.
I hope you enjoy these recipes!
More Low Histamine Cauliflower Recipes
- Roasted Cauliflower with Cherries and Pecans – Low Lectin, Lower Oxalate, Low Salicylate Option
- Low Histamine Pizza – Low Oxalate, Low Lectin
- Creamy Cauliflower Veggie Soup
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Can you freeze this hummus?
Yes, it freezes well.
How much camu camu powder would you add instead of lemon? Could you also sub cream of tartar?
You might try a 1/8 tsp camu camu and adjust to taste.
I don’t think cream of tartar would work so well, and it can be a histamine/mast cell trigger.
What if you react to lemon (citrus) and camu camu… Is there something else ?
The camu camu or any citrus provides a little bit of tartness, but it isn’t 100% needed for the recipe. You might try to substitute other types of spices for your own unique blend.
your website, recipes and food list have helped me every single day! THANK YOU so much for all you do, and for sharing this with us! 💕
Here’s a couple things I’ve used for dressings & other ideas; Pomegranate juice added to olive oil and salt & pepper makes a great dressing and the pomegranate gives that sort of vingeary flavor like most salad dressings! I also realized that artichoke hearts remind me a lot of avocado (I miss it dearly)! So that would be a good creamy alternative! I also recently saw Sushi Burritos online (and although I’ll be opting for a vegan version) it’s a great way to switch up the usual rice and veggies dishes that we often eat! (It had cucumber slices, carrot slices, cilantro, chicken, rice noodles and I may add raw pine nuts for crunch!) 😊 I also want to experiment with a cauliflower Alfredo and zucchini fries soon!! Love that we can all help eachother in this process!
Thanks for sharing Larina! 🙂
Hoping for a recipe tab!
https://mastcell360.com/category/recipes/
Delicious hummus recipe! makes me forget that I’m not eating real chickpeas for the base. Thank you Mast Cell 360 Team!
How long can you keep the frozen garlic cubes stored in the freezer?
Hello!
Depending on how histamine sensitive you are, 4-16 weeks. If you are on the more sensitive side, keep to the lower end of that spectrum.
Your recipe are amazing. Helping me so much. Just so you know, the liquid ‘better stevia’ that you link to in amazon is 11% cane sugar and not pure. I found out the hard way…unfortunately NOW brand which used to be reliable has shifted over time. So many stevia are tricky these days
Hi T, Thank you so much for being a part of our community. We appreciate your feedback and will look into this right away! Thank you!
This looks nice! Question though:
Is it supposed to be ‘clove’ instead of ‘head’ here?
“1 head roasted garlic or 1/2 clove of raw garlic, chopped”
Sorry, not a native English speaker so this got me confused.
We are using garlic as a flavoring element in this recipe.
The flavor of garlic can change quite a bit once it is roasted. It is sweeter and much softer.
If you want to use the roasted garlic, you can use a lot more without it being overpowering. One head roasted garlic will be fine.
However, if you want a stronger, spicier taste, the raw garlic at ½ clove will be plenty.
First of all, you’re amazing. I have recently been diagnosed with histamine intolerance and its been so confusing and hard to figure out what to eat, I have been feeling so lost. Thank goodness I found you. You explain things so thoroughly and in such a digestible way. Your recipes and ingredient links make this diagnosis much less overwhelming and doable. You are incredibly appreciated!!!!!
Hi Sara,
Thank you so much for your kind words. We are so glad to hear the resources have been a help!
This is absolutely delicious! A game changer for me who LOVES to make my own hummus. Thanks a million. Adding this to my list!
By the way I added tahini, ground sesame seed paste, which makes it taste even more like hummus.
Hi Suzanna,
Tahini does pack a big flavor. Sesame seeds are an oxalate though, so for those who are looking for low oxalate, they’ll need to skip the tahini. But sesame seeds are low histamine.
Can you make this recipe easily printable and adjustable for serving sizes like your other recipes please? Just starting this journey and I need printed recipes to help me along.
Hi Laura,
Thanks for your feedback. We are so glad to hear you like the new recipe cards! We do hope to go back to previous recipes and update them in this way as well, but it is an ongoing project we work on as time permits. Hope you like the recipe! This is one of Beth’s favorites!