21+ Low Histamine Breakfast Recipes (Vegan Options)

As someone who only eats brunch and dinner, finding low histamine breakfasts was the struggle. I've sorted out my morning coffee (& the sugar), and I've sorted out low histamine snacks, but the late morning meal always ended with me, two eggs, and a piece of meat.

It got super boring after a few months, and eventually I shifted to eating just lunch and dinner. Then I found a muffin recipe, and pancakes, and porridge and sweet potato mash, and my world changed. You could easily combine a variety of these low histamine breakfasts with some of my side dishes to create a different balanced meal to start off every day of the week.

Some of these low histamine breakfast ideas may not work for you, depending on any other intolerances you have. I also recommend that you practice intermittent fasting when possible, because it gives your body time to calm down from the inflammation of the previous day's histamine.

Oatmeal (or Porridge)

Oats are both low in histamine and great if you have high cholesterol or acid reflux issues, and they're very versatile for making low histamine breakfasts in a snap. I love making one-hour 'overnight' oats. But if you can't tolerate oats, then porridge is your alternative.

Oatmeal is actually a type of porridge, which is basically any grain, pseudo-grain, or tuber cooked with your milk of choice, often flavored with the antihistamine fruit & nuts. This means that you can substitute oats for millet, quinoa, buckwheat, rice, or even sorghum.

My top three porridge flavor combos are easy for me to prepare in under 15 minutes, and cook up easily in single servings:

• macadamia butter (or pecan butter) with lightly chopped fresh berries
• minced apples, toasted pecans, and a pinch of each clove & cinnamon (if tolerated)
• high-fat coconut milk and fresh or frozen mango chunks

Oat Milk Pancakes

These dairy-free, egg-free pancakes are super fluffy on the inside but a bit crunchy on the outside, though admittedly they can be a bit delicate. No matter when you prefer for toppings, these low histamine pancakes will definitely hit the spot.

Low Histamine Waffles

Some people think of a weekend breakfast and dream up a big plate of Belgian waffles, but the traditional type are pretty high histamine. These waffles or even some gluten-free pancakes are for those rare occasions when you cut up too much fruit and need an easy way to use it up.

They're great with fresh, monk fruit-sweetened whipped coconut cream. A more traditional alternative to swapping out the wheat for gf flour is buckwheat waffles or pancakes.

Low Histamine Toast With Butter

Paired with a toasted piece of your favorite low histamine bread, a smear of this garlic-infused butter, packed with a few delicious antihistamine herbs, makes for quite a delicious & classic breakfast option.

Rice Cereal w/Non-Dairy Milk & Berries

While Rice Krispies might not immediately scream health to you, puffed brown rice is low histamine and delicious with hazelnut or oat or coconut milk.

I'd recommend looking for an organic brand of puffed rice cereal, making sure it's not enriched with anything. My favorite combo is coconut milk with chopped toasted almonds and fresh organic blueberries, but to each their own.

Omelette w/ Fresh Herbs

This is probably the most pedestrian recommendation I could make, but I'd be remiss if I failed to point out that eggs are low histamine. As long as you don't have any unrelated issues with eggs, an omelet made with fresh herbs and a dash of homemade oat milk can become a potent antihistamine.

Hens that have been allowed to graze and to lay eggs without being pumped full of hormones are going to produce better quality product, and those are the eggs you should start with. From there, add in fresh basil, rosemary thyme, arugula, and even some pea sprouts or nigella sativa seeds, if you keep either of them on hand.

Each of these have mast cell-stabilizing or antihistamine properties. Serve up your omelette with a side of asparagus or half a sweet potato, and you've got one very fulling, low histamine breakfast.

Savory Sweet Potato Mash w/ Toasted Pecans

This is for those who prefer a softer breakfast that's fine to eat cold or hot, and can be made sweeter or more savory, depending on your preference. I like the textural addition of chopped pecans or pili nuts with my roasted sweet potatoes, but only if they're truly pureed.

Crunchy Roasted Potatoes

Soft on the inside but with that satisfying crunch, these crispy seasoned potatoes make the perfect breakfast base with a fried egg. They're even delicious on their own as a snack, and they make the perfect potluck food!

Crispy Smashed Potatoes

You can make these air fried smashed potatoes with regular potatoes or baby potatoes, and save both time and calories without compromising on flavor. All you need is a bit of oil and garlic, then salt to taste, and serve them with a side of stewed veggies or scrambled eggs.

Sweet Potato Hash

I don't yet have a formal recipe available for this, but that's sort of the beauty of it. This is one of my safe meals, as it's basically a veggie stir-fry that uses up whatever you need to get rid of. The base is one small sweet potato, and you customize the spices for whatever the other veggies you throw in end up being.

Once your oil is hot, just add diced sweet potato & sliced brussels sprouts, and then cook it further with a sprinkle of ground cumin, coriander seed, garlic, and a handful of chopped green onion on top. Serve it with a fried egg on the side (though any protein works), and voila! A low histamine breakfast plate in under 20 minutes.

Latkes w/Pesto Chicken

This is a two-parter, but both parts can be made in advance and frozen, to be reheated one serving at a time for a low histamine brekkie! First are the latkes, which are a Jewish potato pancake that taste great by themselves.

But they taste even better with a dollop of pesto-smothered chicken or ground bison cooked in herb butter. You can make latkes using the recipe linked below, but make them using gluten free flour and sunflower oil (for frying).

Chia Pudding w/ Fresh Fruit

I make chia pudding a few times a month, now in smaller batches since I learned what flavors I like. It takes about 2 minutes to make, and it'll set overnight in the fridge for the perfect companion to a breakfast apple or a handful or nuts.

If you've never had it, chia pudding is a lot like tapioca pudding or rice pudding, except that it has much smaller textural additions, with the crunch of chia seeds. Chia pudding takes on the flavor of whatever liquid is added to it and whatever it's flavored with. I'm partial to coconut milk and finely chopped fresh fruit, but I've heard equally good things about almond milk.

Blueberry Muffins

These were also mentioned in my low histamine dessert article, but they had to be featured here, too, because they're just too perfect of a quick breakfast to exclude. They're a slightly savory blueberry muffin which makes use of cassava flour.

Cassava flour, or yuca flour is a generally non-triggering flour that’s great for those with mast cell activation syndrome, as well as the antihistamine powerhouse of blueberries (fresh or frozen). These blueberry muffins can be made ahead and be eaten throughout the week, stored in the freezer in a tightly-sealed container.

Antihistamine Smoothies

People have all sorts of ideas about what's good in a low histamine smoothie, but I know for sure what's bad in a smoothie: anything high in histamine. Luckily this still leaves you with plenty of wiggle room around fresh fruits, powerful antihistamine foods, and a handful of seeds or nuts for protein.

It's like a fruit & nut bar, but blended until it's drinkable. Your goal with a breakfast smoothie is to add a good balance of different nutrients, make it taste good, and get enough protein, but the final flavor is all up to you. I even have an iron-rich smoothie recipe, if you tend towards anemia, as I do.

Chestnut Flour Crepes

These chestnut flour crepes, also known as Necci in Italian, are crispy, nutty, and take under 20 minutes to make. You can make one big batch at the beginning of the week, and then reheat one of them from the freezer each morning - all you need are three simple ingredients and your favorite crepe fillings! I like a bit of frozen pesto chicken or some nut butter and jam.

Vegetable Fried Rice

This is for my friends who love cold pizza and day-old pad thai for breakfast as much as I do, er, unfortunately, as much as I did. I like to keep single-serve portions of rice in my freezer, along with frozen peas and carrots I've chopped.

Sometimes I also add shredded chicken to keep it higher in protein. You can follow the recipe linked below, but be sure to use fresh corn kernels and replace the soy sauce with coconut aminos, or more conservatively, just add salt to taste.

No-Bake Homemade Clif Bars

These no-bake homemade Clif bars are tender with a green tint, enhanced with moringa to be a vibrant deep green— perfect for kid-friendly snacking and breakfasts on the go. With ten common pantry ingredients, these peanut-free Clif bars pull together in the food processor in just 5 minutes, and stay safe when stored for up to one week.

Candied Pumpkin Seed Clusters

These oil-free candied pumpkin seeds are sweet without much sugar, salty enough for balance, and rich in both healthy fats & protein. They're ready in under 30 minutes, so whether you're looking for a sweet topping for your ice cream, a crumble for your oatmeal, or just a tasty breakfast for road trips, this is your new go-to recipe.

Half-Hour 'Overnight' Oats

Even with no yogurt, overnight oats can come together easily & quickly in the fridge. These overnight oats are made with chia seeds and take just 5 minutes and 5 ingredients to make, and are ready to eat in about half an hour! I like making these in a jar for taking to work for a late breakfast.

Spiced Granola Without Oats

This spiced gluten-free granola is both low histamine and free of refined sugars, sprinkled with just a few spices & a touch of sweetness. It's perfect for eating with milk or topping cut-up fruits, or even just enjoying by the handful. The best part is, it's ready in just under half an hour!

Vanilla Coconut Flax Seed Pudding

This quick vanilla flaxseed pudding is creamy and smooth, rich in anti-inflammatory omega-3s, fiber, and plant proteins. With just 5 ingredients, it's the perfect low histamine breakfast no matter how you flavor it or what type of milk you use.

Vegan Fruit Dip w/Apple Slices

Indulge in this creamy, easy vegan fruit dip, perfect for hosting a party or enjoying a quick breakfast at home! The rich, whipped fruit dip pairs great with all your favorite fresh fruits - and it's made with just a handful of real, whole food ingredients, fully vegan.