15 Best Low Histamine Diet Dinners

Grilled Lemon Herb Chicken Breast

This light and refreshing dish is perfect for a low histamine diet, bursting with flavors from fresh herbs and citrus.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 lemon (juiced)
• 2 tablespoons olive oil
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh basil, chopped
• Salt to taste
• Pepper to taste

Cooking method:

1. In a bowl, mix lemon juice, olive oil, parsley, basil, salt, and pepper.
2. Place chicken breasts in a resealable plastic bag and pour marinade over them.
3. Seal the bag and refrigerate for at least 30 minutes to marinate.
4. Preheat the grill to medium-high heat.
5. Remove chicken from marinade and grill for 6-7 minutes on each side, or until fully cooked.
6. Let rest for a few minutes before serving.

Quinoa and Zucchini Salad

A wholesome and vibrant dish, this quinoa salad provides a nutritious base and is enriched with the gentle flavors of zucchini and fresh herbs.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 medium zucchini, diced
• 1 tablespoon olive oil
• 1 tablespoon fresh mint, chopped
• Salt to taste
• Pepper to taste

Cooking method:

1. Rinse the quinoa under cold water and combine it with water in a saucepan.
2. Bring to a boil, then reduce to a simmer and cover, cooking for 15 minutes.
3. Heat olive oil in a pan and sauté zucchini until tender.
4. In a bowl, combine the cooked quinoa, sautéed zucchini, mint, salt, and pepper.
5. Toss well and serve warm or cold.

Pan-Seared Salmon with Asparagus

This simple yet elegant dish combines the richness of salmon with the crispiness of asparagus, making it a perfect low histamine dinner choice.

Ingredients:

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• Salt to taste
• Pepper to taste

Cooking method:

1. Heat olive oil in a large skillet over medium-high heat.
2. Season salmon fillets with salt and pepper.
3. Place salmon, skin-side down, in the skillet and cook for 4-5 minutes on each side.
4. Remove salmon and add asparagus to the skillet, cooking until tender-crisp.
5. Serve salmon with asparagus on the side.

Coconut Curry Lentils

Coconut curry lentils are a comforting and hearty dish, flavored with fragrant spices and creamy coconut milk.

Ingredients:

• 1 cup lentils
• 1 can coconut milk
• 1 tablespoon curry powder
• 1 onion, diced
• 2 tablespoons olive oil
• Salt to taste

Cooking method:

1. Rinse lentils and cook them in a pot of water until tender, about 20 minutes.
2. Heat olive oil in a pan, add onions and curry powder, sauté until onions are translucent.
3. Add cooked lentils and coconut milk to the pan, stir well and simmer for 10 minutes.
4. Season with salt and serve warm.

Turkey and Avocado Lettuce Wraps

These turkey and avocado lettuce wraps are a delightful, light dinner solution, perfect for those avoiding high histamine foods.

Ingredients:

• 1 pound ground turkey
• 1 avocado, sliced
• 1 head of butter lettuce
• Salt to taste
• Pepper to taste
• 1 tablespoon olive oil

Cooking method:

1. Heat olive oil in a pan over medium heat and cook ground turkey until browned, seasoning with salt and pepper.
2. Separate lettuce leaves and place cooked turkey into each leaf.
3. Top with avocado slices and wrap the lettuce around the filling.
4. Serve immediately.

Roasted Vegetable Quinoa Bowl

Packed with roasted vegetables, this quinoa bowl is a nutrient-rich meal that satisfies both the taste buds and dietary needs for a low histamine diet.

Ingredients:

• 1 cup quinoa
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 carrot, sliced
• 2 tablespoons olive oil
• Salt to taste
• Pepper to taste

Cooking method:

1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions.
3. Toss vegetables in olive oil, salt, and pepper, then spread on a baking sheet.
4. Roast for 20-25 minutes until vegetables are tender.
5. Combine roasted vegetables with quinoa and serve warm.

Baked Cod with Fresh Herbs

Baked to perfection, this low histamine dish features tender cod infused with a delightful blend of fresh herbs.

Ingredients:

• 2 cod fillets
• 1 tablespoon fresh dill, chopped
• 1 tablespoon fresh parsley, chopped
• 2 tablespoons olive oil
• Salt to taste
• Pepper to taste

Cooking method:

1. Preheat oven to 375°F (190°C).
2. Place cod fillets in a baking dish and drizzle with olive oil.
3. Sprinkle with dill, parsley, salt, and pepper.
4. Bake for 15-20 minutes, or until fish flakes easily with a fork.
5. Serve immediately.

Cauliflower Rice Stir Fry

A quick and tasty substitute for traditional rice dishes, cauliflower rice stir fry is both low in histamine and high in flavor.

Ingredients:

• 1 head of cauliflower, riced
• 1 red bell pepper, diced
• 1 small onion, diced
• 2 tablespoons olive oil
• Salt to taste
• Pepper to taste

Cooking method:

1. Heat olive oil in a large pan over medium heat.
2. Add onion and bell pepper, sauté until soft.
3. Stir in riced cauliflower, salt, and pepper, cooking for 5-7 minutes.
4. Serve hot as a side or main dish.

Stuffed Bell Peppers with Quinoa and Spinach

These stuffed bell peppers offer a colorful and satisfying meal, filled with a nourishing mix of quinoa and spinach.

Ingredients:

• 4 bell peppers, tops removed and seeds cleaned
• 1 cup quinoa
• 2 cups spinach, chopped
• 2 tablespoons olive oil
• Salt to taste
• Pepper to taste

Cooking method:

1. Preheat oven to 375°F (190°C).
2. Cook quinoa according to package instructions.
3. In a pan, heat olive oil and sauté spinach until wilted.
4. Mix cooked quinoa with spinach, salt, and pepper.
5. Stuff each bell pepper with the quinoa mixture and place in a baking dish.
6. Bake for 25-30 minutes until the peppers are tender.

Zucchini Noodles with Pesto

Zucchini noodles with pesto provide a light, refreshing dinner option that is both satisfying and compliant with low histamine dietary needs.

Ingredients:

• 2 zucchinis, spiralized
• 1/4 cup fresh basil leaves
• 2 tablespoons olive oil
• 1 tablespoon pine nuts
• 1 clove garlic
• Salt to taste
• Pepper to taste

Cooking method:

1. Blend basil, olive oil, pine nuts, and garlic in a food processor to make pesto.
2. Toss spiralized zucchini with pesto in a bowl until well coated.
3. Season with salt and pepper.
4. Serve immediately.