33+ Low Histamine Sauces & Condiments

There are so many ingredients that just disappear from your pantry once you start a low histamine diet. This is particularly striking when it comes to dips, sauces, and condiments, which seem to suffer the most, and are maybe the most noticeable.

We really get used to how much flavor and dimension sauces add to our foods, and we simply can't have many of them due to the preservatives, concentrated flavorings, and sweeteners added. Because sauces are a mix of a variety of ingredients, the odds are also high that you'll keep running into recipes which use at least one high histamine ingredient.

On top of that, many sauces and condiments are fermented or otherwise aged, especially those which need to be shelf-stable, like mayonnaise or hot sauce. Luckily, there are ways around these using flavor swaps and substitutions, but not everything is fully replicable. Below I've curated a selection of the most useful and delicious low histamine sauces and dips from every corner of the internet.

🥗 General Low Histamine Sauces

These are the miscellaneous low histamine sauce recipes, the ones which could be used for cooking meats, making fried rice, or just dressing up veggies. Some are versatile enough to flavor meats or salads or anything in between, while some are better for much more specific purposes.

I'll let you be the arbiter of your own taste there, but I also have roundup of low histamine dressings you can check out specifically for salads.

Lemongrass Sauce

Follow everything but the chicken portion of this recipe; it makes about four serving of sauce. This mildly sweet, thick & herbaceous sauce pairs particularly well with pork or chicken and baked brussels sprouts or most any root vegetable.

Lemon Herb Tahini Dressing

This vegan sauce is creamy, tangy, and so quick to make in the blender. If you've never tried it, this savory lemon sesame sauce is perfect for drizzling over chicken, falafel, or even just your favorite greens.

Antihistamine Herb Butter

This balanced butter is packed with umami-rich garlic & a blend of earthy herbs, complemented by a touch of sea salt. It's great for spreading on breads and bread substitutes, but also delicious when melted and drizzled over roast potatoes or other root veggies.

Simple Green Herb Sauce

A flavorful green sauce with sharp notes of garlic and a pleasing herbal blend you can customize to your own tastes. This is particularly good on meats, especially if they've been baked or broiled with a sprinkle of your favorite low histamine cheese.

Low Histamine Curry Sauce

You only need to follow the sauce portion of the recipe, but this warming low histamine take on curry well-spiced & creamy without a lick of dairy. Plus, it's nightshade-free and doesn't contain garam masala, while still being very full of flavor.

Low Histamine General Tso's Sauce

Ignore the chicken portion of the recipe; this thick, sweet & sour sauce uses a wine wand to remove many of its sulfites and histamine, along with coconut aminos and umeboshi, both of which have been shown to be low histamine, despite being fermented. Just note that this is NOT a low histamine sauce for beginners, but rather for those with a bit of time on their hands and a hankering for lower histamine Chinese food.

Honey Garlic Sauce

This sauce from my gluten-free honey garlic chicken wings is also dairy-free and easy to make on the stovetop in under 10 minutes. The simple sweet, savory & sticky sauce is good on any meat you prefer, and will put your local Korean fried chicken spot to shame. Only follow the directions to make the sauce.

Honey Butter Sauce

A sweet & savory Korean-inspired recipe without soy sauce or vinegar, this sauce is perfect for serving with mashed potatoes, meat, and a side of greens. It's creamy, tangy, and comes together in one pan in about 10 minutes - only follow the directions to make the sauce.

🥕 Low Histamine Dips

This category comprises anything which you can bring to a party to share, and dip veggies, rice chips, or other low histamine snacks.

For a simple low histamine dipping sauce on the fly, I love to combine a bit of nut butter with some applesauce or other light fruit puree; this is especially good for dipping veggies or even topping ice cream.

Sweet Potato & Beet Dip

A vegan-friendly dip, this recipe calls for just 3 main ingredients and comes together in about half an hour. All you have to do is bake the veggies, add them to a food processor, and enjoy!

Low Histamine Roasted Zucchini Dip

Resembling a very light basil sauce, this zucchini-based dip is a great way to indulge in flavor without adding triggers or calories.

Cauliflower Carrot Hummus

With a touch of sweetness from the carrot, this low histamine hummus alternative is a great option for those of you who miss dipping their favorite low histamine vegetables in ranch or can tolerate corn chips.

Hummus Without Garlic

This flavorful classic hummus is made without garlic, featuring a lemony undertone and a pleasant herbal note from fresh dill. It's creamy, herbaceous, and most importantly, you can make in under 15 minutes! I love using it to make my 5-ingredient hummus chicken.

🧄 Low Histamine Pesto Sauces

You can use any type of herb + nut + oil to make a pesto, but this recipe and all those below list the ratios for a simple basil pesto you can easily customize.

Low Histamine Lemon Basil Pesto

This uniquely citrusy pesto is made with lemon basil and toasted pistachios for an even greener twist on the classic pasta sauce. It's citrus-free and particularly good on baked fish, roasted chicken, and any root veggies.

Low Histamine Pecan Pesto Sauce

This dairy-free pecan pesto recipe is perfect for low histamine pastas, pizzas, savory tarts, and white meats like chicken and turkey.

Low Histamine Sunflower Seed Pesto

This vegan sunflower seed pesto recipe makes it fun and easy to incorporate pesto into meals without the worry of a reaction. While most low histamine nuts and seeds share of some of the same nutrients, sunflower seeds are an easy alternative to tree nuts like pecans, pistachios, and macadamias.

Low FODMAP Macadamia Pesto

A garlicky macadamia nut pesto that's low oxalate and generally well-tolerated even in the first week of the diet. It's also low in FODMAPs, which are foods that often irritate the stomachs of people with IBS.

🍝 Low Histamine Sauces for Pasta or Pizza

These are the best low histamine pizza sauces and gluten-free pasta sauces I've ever found or made, and thankfully it's always growing.

Imitation Low Histamine Cream Sauce

I'd recommend using coconut oil and coconut milk if you can't find a tolerable vegan butter, but this cream sauce does make for a fantastic chicken alfredo.

Creamy Coconut Milk Pasta Sauce

This 6-ingredient creamy vegan pasta sauce has a boldly flavorful undertone from the herbs and alliums that help to thicken it. The rich sauce goes beautifully over any type of pasta or baked root veggies, and comes together in just half an hour.

Creamy Tahini Pasta Sauce

Balanced & vegan-friendly, this tahini sauce uses herbs and garlic to achieve the same flavor and consistency as the restaurant versions, all in less than half an hour. This pasta sauce is free from lemon, sugar, and nuts, and tastes as great on sweet potato noodles or zoodles as it would on chickpea macaroni.

Low Histamine Red Sauce

Perfect for pizza or pastas, this slightly acidic, umami-rich sauce is even great as a dip! Beyond the antihistamine properties of the garlic & capers, the olive oil, sumac, and even the oregano in this recipe offer a bevy of heart-healthy fats and plant chemicals.

🧂 Low Histamine Condiments

Below are all the recipes for low histamine condiments that I've found and used. Some of them are copycats of sauces we all know & love (*cough* soy sauce), while others are new creations with which to anoint your gluten-free sandwiches.

Homemade Mustard

This one contains white vinegar, but as long as that's tolerated, this is a great way to make small amounts of a long-lasting condiment that's good smeared on just amount anything, but especially on low histamine breads.

Low Histamine Mayo

While this does contain a tiny amount of white vinegar, it does have a similar flavor and texture to the real stuff, making it a great low histamine mayonnaise substitute in sandwiches and pasta salads.

Low Histamine Ketchup

This tomato-free ketchup has no added sugar or vinegar, and while the texture may not be a perfect dupe, it's got great flavor. I'd recommend adding the spices near the end of cooking the onions.

Low Histamine Soy Sauce

Though it does contain bone broth, this salty substitute is likely to be better-tolerated than a traditional soy sauce. Another good low histamine soy sauce alternative is coconut aminos.

Classic Toum Sauce

This is a traditional Lebanese whipped garlic sauce that's an incredibly nutritious flavor bomb - this creamy, pungent vegan sauce will transform any culinary creation with just a dollop!

Mustard Toum

This low histamine mustard garlic sauce is a sharp, garlicky base for a variety of dishes, using mustard powder to emulsify oil & garlic into a versatile mustard aioli. Use this mustard garlic sauce to top grilled meat, dress a salad, fry some broccoli, or even flavor baked root veggies.

🍒 Sweet Low Histamine Sauces

These are sauce options to replace the caramel sauces, store-bought jams, and hot fudges of our after dinner and breakfast-time treats. Most of these are great additions to a low histamine dessert, or can really dress up your gluten-free waffles.

Vanilla Blueberry Jam

A low-sugar, low histamine blueberry vanilla jam with balanced sweet & tart undertones, great to top a low histamine ice cream or plain low histamine cookies.

Sweet Tahini Sauce

This creamy, subtly sweet sauce is creamy with a bit of tang, perfect for drizzling over a fruit salad or ice cream, or dipping in your favorite fruits. With just 5 ingredients, this unctuous tahini fruit dip comes together in the blender in under five minutes!

Blackberry Rose Jam

This low-sugar blackberry hibiscus jam has complex undertones of rose water and goes great with a smear of cream cheese (if tolerated) on crackers.

Sweet Cherry Jam

A simple low-sugar, low histamine cherry jam with sweet and tart undertones, perfect for spreading on crackers or topping baked pork tenderloin.

Sugar-Free Simple Syrup

This 3-minute simple syrup can be made in the microwave using whatever form of allulose you can find. Use it to sweeten your favorite hot or cold teas, smoothies, mocktails, overnight oats, and puddings, or even pour it over sweet chestnut flour crepes for dessert.

Passion Fruit Simple Syrup

You can make this homemade passion fruit syrup using fresh passion fruit or frozen pulp with just 3 ingredients and a few minutes. Use it to add sugar-free fruity sweetness to smoothies, mocktails, and homemade ice cream.

Sugar-Free Rose Syrup

This Middle Eastern fresh rose syrup is great in coffee, on desserts, and in sodas, and takes just 5 minutes of active work to make. It's common in Indian and Pakistani, as well as some Italian, French, and Mediterreanean dishes I've come across, but I most love it as a delicious sweetener in low histamine teas.