33 Tasty Low Histamine Snacks (to Buy & to Make!)

Carrot Sticks w/ Low Histamine Ranch

I know that carrot sticks have probably been the go-to of many of you, especially if you have kids. So liven them up with some low histamine ranch dressing!

There are a few versions of this dressing out there, but I like the recipes that use fresh herbs, as they tend to pack the biggest hit of flavor with none of the trigger warnings.

*Air-Fryer Zucchini Fries

Much like matchstick carrots, zucchini fries are relatively simple to make, and go great with ranch dressings or any number of other low histamine sauces. If you make these in an air-fryer, then you can also choose the size of the fries and the exact ingredients in the crispy coating.

Roasted Spiced Chickpeas

There are few things I find more satisfying than savory snack or meal when I'm hungry, and when I'm feeling exhausted, I turn to simpler options. Making roasted chickpeas takes just 15-20 minutes, and you can customize the spice blend to your tastes and tolerances.

Just remember to use soaked dried chickpeas instead of canned ones; canned foods tend to both those with histamine intolerance.

Air Fryer Butternut Squash Fries

These crispy air fryer butternut squash fries takes less than 30 minutes to prep and cook, and you can even use every part of the squash and store uncooked fries in the fridge. They'll quickly become your go-to healthy swap for french fries, with a rich and nutty flavor that even picky eaters will reach for more of!

Crispy Delicata Squash Fries

With an even milder flavor than the butternut squash fries above, these simple squash fries require no peeling and cook up in just 20 minutes, prep time included. No matter what sauce you drizzle or dip them with, this alternative to sweet potato fries is an undercover winner.

Homemade Trail Mix (or Granola)

While most store-bought trail mixes or granolas will have a thick coating of inflammatory sugar, a homemade version can include whatever you're currently able to eat.

To make a granola base, check out this recipe and adjust for your own tolerated ingredients. While chocolate is off the table, you can still add things like: shredded coconut, seeds, nuts, crystalized ginger, gf pretzels, and more!

Low Histamine Smoothie Bowl

There are so many ways to make a smoothies bowl that almost anyone in any stage of dealing with histamine could make one that they tolerate. I like to use this smoothie as a base, and then add on topping like granola, pomegranate seeds, and shredded coconut (not always tolerated).

Antihistamine Smoothie

Making smoothies are a great way to get nutrients in without missing out on the fiber or the flavor. I like to use an apple or blueberry base with a hint of monk fruit, in order to start out sweet. Then I'll add in various other fruits and antihistamine foods to try and maximize the impact & the flavor of each blend.

If you're anything like me, you also plan to freeze the other half of your smoothie so that you have more to choose from when you're feeling exhausted some days; I highly recommend it!

*Hard-Boiled Eggs with Sea Salt

This one is pretty self-explanatory, but it holds a special place in my heart. Hard-boiled eggs plus sea salt has been my main source of protein many days before (partly because I'm constantly deficient in iodine).

Ironically, the fresher the eggs, the harder they are to peel, but it's always worth it to have a "safe" low histamine snack on hand! Please note that some people don't do well with eggs whites, so try reintroducing yolks only before adding in whole eggs.

Zucchini Bread

This is not a personal favorite of mine, but fruit- and veggie-based breads are a great way to get back into eating sandwiches, or just enjoying a common comfort food. Some of you may prefer to explore recipes like carrot cake loaf or a soda bread, but just look out for trigger ingredients.

Copycat Clif Bars (Homemade)

My no-bake homemade Clif bars are tender with a green tint, enhanced with moringa to be a vibrant deep green— perfect for kid-friendly Halloween snacks! With ten common, low histamine ingredients, these copycat Clif bars pull together in the food processor in just 5 minutes.

Ginger Tahini Protein Balls

These no-bake tahini protein balls are a smoky, nutty treat, perfect for spooky fall activities or low histamine snacking anytime. They use two different types of sesame & a bit of honey to get a satisfyingly umami flavor with no protein powder and no oats— now that's hard to beat!

Sweet Tahini Sauce on GF Toast

My subtly sweet tahini sauce is creamy with a bit of tang, perfect for drizzling over a fruit salad, dipping in your favorite fruits, or even slathering onto your favorite gluten-free toast. With just five ingredients, this creamy tahini fruit dip comes together in a blender in under 5 minutes, just enough time to toast up a slice.

Half-Hour ‘Overnight’ Oats

Whether you need to work around no applesauce, no yogurt, or no chia seeds, overnight oats can come together easily & quickly in the fridge, then sweeten up with your favoirte chopped fruit and a dash of brown sugar syrup.

My quick ovenright oats take just 5 minutes and five ingredients to make, and are ready to eat in about half an hour, perfect for making when you wake up, getting ready, then enjoying a leisurely snack.

Low Histamine Energy Balls

Most energy ball recipes seem to include something off-diet to substitute: cashew butter, chocolate chips, peanut butter— so while I know it's possible to make low histamine energy balls, there are not very many recipes out there.

But for those of you still struggling to get a balanced enough diet with what you can tolerate, they just might be the answer, along with my copycat Clif bars.

Freshly-Made Popcorn

Blue or purple popcorn, popped at home in coconut oil and dressed in sea salt only, is actually rich in antioxidants (as well as lectins, if you have an issue with them).

Add in a touch of monk fruit or coconut sugar and you've just made a delicious low histamine dessert or snack! Just be sure to buy organic popcorn kernels when you can, otherwise there's a high chance of pesticide residue.

Potato Chips (yes, really)

Unless you have a nightshade or lectin issue, all potatoes are low histamine snack fodder— think chips, french fries, healthy hash browns, mashed, and more. This includes sweet potatoes, which also make great chips if you have an air fryer.

As long as they're fried in low histamine oils like avocado oil, you could even make a bunch of pre-salted chips with both regular and sweet potatoes. They keep pretty well in the freezer for easy reheating, and are great drizzled in garlic olive oil & another pinch of salt!

But if you don't have time for all that prep, you may be wonder are potato chips low histamine off the shelf? The answer is both yes and no, because most bagged potato chips have 10+ ingredients, making them hard to compare.

Potato chips histamine levels vary greatly, so your best bet for low histamine chips is a plain salted flavor, made in avocado oil or olive oil. There are a few brands which only use olive or avocado oil, one of which is Boulder Canyon Potato Chips, which are easily available in the US.

Homemade Hummus & Blue Corn Chips

Over the spring, hummus became my new favorite food to make in batches and freeze. The ingredients— chickpeas, tahini, olive oil, garlic, cumin, and a touch of lemon juice— are all histamine-friendly (you can switch lemon for lime or pomegranate juice) and freezable.

I soak dried chickpeas overnight and then cook them in a pressure cooker, which takes well under the 1.5-2 hours it takes on a stovetop, then I proceed with making hummus as detailed below.

My last batch made 9 cups, which I froze in large ice cube trays and continue to defrost in the microwave every time I need a healthy snack. Pair your hummus with blue corn tortilla chips, which offer an extra antioxidant bump, in lieu of the traditional pita bread.

Crispy Kale Chips

While these generally have a short shelf life, they're so healthy and so munchable that I had to include them. For a more traditional and lower-oxalate option, grab some flat-leaf kale.

I used to love making a Caribbean curry kale chip in my oven, but now I prefer a good honey, garlic & sea salt crunch, usually alongside a saucy chicken dish, but either way they're super snackable.

Savory Lentil Chips

This is a high-lectin recipe, but if you don't have any lectin issues (like me), then these are wonderful bites of dense umami. I love dipping them into the painstakingly-made homemade hummus I have every so often, but they're also great with a variety of dips and meat salads and stews.

Sweet Potato Latkes

Latkes are a Jewish potato pancake that taste great by themselves, but even better if you make it with sweet potatoes instead of regular ones.

You can make latkes using the recipe linked below, but sure you tolerate all the spices and use a tolerated high-heat oil for frying. These can easily be frozen for snacking once they're made; just make sure to spice them well, or else they'll need a sauce.

🫐 Sweet Low Histamine Snacks

Berry Popsicles

Popsicles aren't just for summertime! I think that coconut-based fruit popsicles are my favorite thing in our freezer, and as a result, I usually have at least two flavors on-hand.

The ingredients are so simple: mashed fruit, coconut milk, and a bit of manuka honey or date syrup, if needed. Note that these are also great with mangoes, cherries, and raspberries (if tolerated).

Turmeric Milk (Golden Milk)

This creamy golden milk may not be the conventional pick for a snack, but it's surprisingly filling as well as an earthy, anti-inflammatory beverage that’s perfect for warm weather or cold. Also known as turmeric milk or a turmeric latte, it combines just a handful of simple ingredients into one delicious drink!

Low Histamine Nut Clusters

These hazelnut crunch clusters are a simple low histamine dessert or snack you can prepare in just one bowl, with just 5 ingredients. They're sweet, salty, crunchy, and satisfying. You could also make them with macadamia nuts instead of hazelnuts, depending on tolerance.

Apple Fritters with Glaze

While these do require you to have made them ahead, they freeze beautifully (yes, even the glaze!). They're also a low-sugar and low oxalate snack, which can be hard to find. With a mildly sweet, spiced undertone, these fritters are full of flavor, making them a great low histamine snack for fall.

Dairy-Free Yogurt Substitute

There aren't many yogurt substitutes out there, but this one uses a trick I've considered trying in recipes, myself, and definitely will after this one. It uses coconut milk + an unusual low histamine thickener to make a yogurt-like treat you can enjoy with any number of your favorite toppings.

*Vanilla Almond Cookies

Okay I know cookies don't really sound like snack food, but if you had my sweet tooth you'd understand. These cookies are more comparable to the British concept of a biscuit, somewhere between a cookie and a cracker (in both sweetness and texture).

I like to undercook these cookies and serve them with berries and coconut cream after lunch, but if you're just looking for something snacky on the sweet side, this is for you. Recipe contains eggs.

Candied Nuts or Seeds

These candied nuts (or seeds!) are sweet without much sugar, salty enough for balance, and rich in both healthy fats & protein. With only 2 teaspoons of low histamine sweetener, the entire recipe below comes out to around 8g of sugar total, or just 2g of sugar per serving.

Unless you’re super sensitive to sweeteners, this amount won’t spike your blood sugar & the fat, fiber, and protein in the nuts will keep you fuller and happier than a grain-based snack.

🛒 Store Bought Low Histamine Snacks

• Popcorn
• Roasted Lotus Seeds
• Rice Cakes
• Potato Chips
• Tortilla Chips
• Popped Sorghum
• Pomegranate seeds, apples, and peaches