15+ Low Histamine Lunch Ideas

This carrot ginger sweet potato soup is hearty and filling with an antioxidant punch of ginger and the *optional* crunch of pumpkin seeds. It's so easy that it comes together in one pot in about 30 minutes.

So many readers ask about low histamine soups, so this healthy carrot ginger coconut soup is an answer to that request - it’s an easy vegan filling lunch recipe that’s full of flavor and absolutely made with no meat. Feel free to add hemp seeds or low histamine protein powder for a more balanced nutrient profile.

This low histamine butternut squash tahini soup is a nutty mash up of fall flavors and Middle Eastern spices. It's vegan-friendly, nut-free, and oh-so-creamy. 

Between the nigella seeds and the za'atar, this dish is packed with strongly antihistamine foods, meaning that they contain plant chemicals which inherently help your body calm histamine production. It’s the perfect quick and easy lunch option!

This quick microgreen salads is an easy way to use microgreens from the market or your own home garden. There are so many healthy greens out there, each one adding a different nutrient profile to your salad. 

But if you're not as familiar with their particular flavors, I recommend using a blend of microgreens and a flavorful salad dressing to balance them out (like the bright ginger dressing here). In five minutes it transforms them into a delicious side or main dish that even the kids will ask for seconds of!

While not a traditional type of salad, in under 30 minutes you can enjoy some warm peaches with burrata, perfect as a starter or a light lunch on its own - and of course, a visual stunner. This peach salad recipe combines the sweetness of baked peaches with the creamy richness of burrata, all elevated by the fresh, aromatic touch of torn basil leaves and a light low histamine dressing.

This vegan coconut ginger carrot soup with turmeric is creamy and filling, yet comforting with a soothing bite of ginger and a crunch from pumpkin seeds. It's so easy that it comes together in one pot in about 30 minutes!

Full of flavor and free of meat (as long as you use vegetable stock), this coconut ginger and carrot soup makes for a great vegan low histamine lunch (especially if you add some seeds or protein powder for a more balanced nutrient profile).

With so many herbs thriving in the garden every summer, I'd be remiss if I didn't pull some together to make this garlic herb salad dressing. Low histamine, paleo-approved, and even keto-friendly, the ingredients in the dressing were each chosen for their antioxidant & antihistamine properties. 

Plus, it pulls together in less than 10 minutes! You’ll never be bored of salads with this salad dressing in your rotation. 

This 10-minute alkaline salad dressing is a great way to use some of that holy basil you decided to grow (along with my holy basil tea!). It's also a fantastic way to add some antihistamine power to your lunch dishes, without needing to bow to a bunch of bitter herbs just for flavor.

Like your parents used to hide vegetables in the lasagna, this dressing hides holy basil in the salad you're having for lunch. Add in all your favorite salad toppings and you won't even notice the antihistamine foods until they offer relief. They’re also great over roasted potatoes of garden root crop vegetables.

I grew up eating a ton of Asian food, mainly Thai and Indian, both homemade and store-bought. This “pad ka prow” lettuce wrap dish uses ground chicken and sauces that are made from anti histamine herbs & spices. But while this is overall a low histamine dish, it's not a recipe I'd recommend for people just starting their low histamine journey.

Even the quarter teaspoon of lime juice or the home- ground meat could set off someone who's still very sensitive to histamine triggers, so be sure to check the recipe notes for more in-depth tips on substituting any of the ingredients and which types of lettuce to use.

These za'atar seasoned grain-free chicken tenders are the perfect option for a low histamine weeknight meal. They bring together Middle Eastern spices with a nut-based breading for those who can't tolerate grains or eggs. 

Coming together in less than half an hour, these flavorful low histamine chicken tenders are the ideal dinner this evening. For those who enjoy delicious chicken dishes, check out my air fryer chicken legs or simple chicken curry.

Tangy and flavorful with a sweet twist, this squash and apples chicken recipe is seasoned to perfection. Coming together in less than 30 minutes, this is the perfect low histamine weekday meal.

While this tastes great with a side of potatoes, altogether this squash & apples chicken is a meal in its own right, with no additions needed. Likewise, with both butternut squash and apples of all kinds available abundantly in the fall, this is the perfect side to make with frozen fall ingredients.

This flavorful baked hummus chicken is one of the easiest low histamine chicken dishes you can make. It's creamy, herbaceous, and calls for just 5 ingredients, coming together in under 20 minutes!

From the chicken and tahini in the hummus comes a lot of protein, with the chickpeas and tahini offering a balanced amount of fiber. This is one of my most tried & true low histamine lunch recipes, and I wish it hadn't taken me earlier to make and share on the site.

These gluten-free air fryer chicken wings are made with just 3 ingredients and pull together in under twenty minutes. These are the easiest air fryer wings you'll ever make, and they pair perfectly with any low histamine sauce. Luckily this recipe needs very few substitutions and even less babysitting, since it's so straightforward.

While the chicken itself is deliciously crispy when prepared this way, adding your sauce of choice before the final broiling step really brings it to the next level. Consider using your downtime during cooking to prepare whatever sauce you'd like to serve on or with the wings!

These flavorful roasted spaghetti squash boats are not only healthy but also incredibly versatile and kid-friendly. Spaghetti squash is a fantastic low-carb, low-calorie alternative to pasta, that when roasted, transforms into tender, spaghetti-like strands that make the perfect vessel for a variety of fillings.

These roasted squash boats are high in fiber and nutrients like vitamins A and C, as well as smaller amounts of vitamin B6 and manganese. The seasonings and optional cheese come together to create a low-carb alternative to pizza that also happens to be nutritious and delicious!

These chestnut flour crepes - also known as necci in Italian - are crispy, nutty, and take under 20 minutes to make. All you need are three simple ingredients and your favorite crepe fillings! these low histamine crepes are deceptively light and nutty, which makes them very versatile as either sweet or savory.

You could add any kind of fruit to flip this into a low histamine dessert, though the nutty flavor of chestnut crepes pairs incredibly well with creamy ingredients. I sometimes think of these as a snack-type food with a more filling packaging than one would normally expect. But they're really a great meal at any time of day, from breakfast and brunch to lunch or dinner.

These crispy baked Indian brussels sprouts come together in under half an hour, with a sweet undertone & a simple, savory blend of spices. They make for the perfect weekday side dish or main.

These low histamine brussels are crunchy, savory, salty, and satisfying. While these aren't modeled after any particular Indian dish, the flavors that come together in the spice blend are fully inspired by the many Indian dishes I grew up making with my mom. From our kitchen to yours, enjoy!

Enjoy the comforting flavors of these gluten-free stewed potatoes, a hearty stovetop potato dish that pairs perfectly with any meal. This easy-to-make recipe combines tender potatoes with rich, savory broth, offering a satisfying and delicious dish for anyone.

You can also add any tolerated protein, slicing it into bite sized pieces and searing it at the beginning with the alliums and potatoes before adding your chosen stock. I've listed tips for ingredient switches and substitutions in the recipe notes, and as always leave a comment below if you have any questions; I’m always happy to answer them.