Easy & Delicious Low Histamine Lunch Ideas for Healthy Eating

Are you following a low histamine diet? Do you struggle to come up with satisfying and delicious lunch ideas that fit within your dietary restrictions? We understand how challenging it can be to maintain a low histamine diet while still enjoying your meals. That’s why we’ve put together this article to provide you with easy and delicious low histamine lunch ideas, along with helpful tips for creating and enjoying them.

low histamine lunch ideas

Key Takeaways:

  • Following a low histamine diet is important for managing the symptoms of histamine intolerance and promoting overall health.
  • Choosing histamine-friendly ingredients and exploring low histamine foods are key to creating satisfying and nutritious low histamine lunches.
  • Low histamine lunch ideas can include sandwiches, salads, soups, and snacks that incorporate a variety of low histamine foods and flavors.
  • Eating low histamine lunches on the go can be made easier with pre-packed meals and choosing histamine-free options at restaurants.

Why is it important to follow a low histamine diet

If you suffer from histamine intolerance, following a low histamine diet is essential for managing your symptoms and preventing future health issues. Histamine is a chemical compound produced by the body and found in certain foods, and in some people, it can trigger an allergic-like response. Common histamine symptoms include headaches, digestive issues, skin rashes, and difficulty breathing.

A histamine diet involves avoiding or limiting foods that are high in histamine, as well as avoiding foods that trigger the release of histamine in the body. Some foods that are high in histamine include aged cheeses, fermented foods, seafood, and processed meats. Other foods, such as citrus fruits and alcohol, can trigger histamine release in the body. By following a low histamine diet, you can reduce your intake of histamine-rich foods and prevent your body from producing excess histamine.

Histamine TriggersHistamine-Rich Foods
Citrus fruitsAged cheeses
AlcoholFermented foods
TomatoesSeafood (especially shellfish)

If you have a histamine intolerance, it’s important to work with a healthcare professional to create a personalized low histamine diet plan that meets all of your nutritional needs. However, there are some general tips and guidelines that can help you create satisfying and nutritious low histamine lunches.

Tips for Choosing Low Histamine Foods

Low Histamine FoodsHigh Histamine Foods to Avoid
Most fresh fruits (except for citrus and strawberries)Citrus fruits, strawberries, pineapple
Most fresh vegetables (except for spinach, tomatoes, and eggplant)Spinach, tomatoes, eggplant, avocado
Most fresh meats (except for pork)Pork, processed meats (sausage, deli meat), canned meat or fish
Most gluten-free grains (except for quinoa and buckwheat)Quinoa, buckwheat, wheat, oats
Most legumes (except for soybeans and lentils)Soybeans, lentils, chickpeas

When grocery shopping, look for fresh and organic produce, and opt for fresh meat and fish whenever possible. Avoid processed foods, as they are often high in histamine, and check ingredient labels for potential histamine triggers.

Histamine-Friendly Lunch Recipes

Here are some easy and delicious low histamine lunch ideas:

  • Low Histamine Sandwich: Use gluten-free bread or lettuce leaves as a base, and add sliced turkey, cucumber, and avocado. Top with a sprinkling of fresh herbs like basil or cilantro.
  • Low Histamine Salad: Mix together arugula, watercress, and cooked chicken breast. Drizzle with olive oil and lemon juice, and add a handful of sliced almonds for crunch.
  • Low Histamine Soup: Simmer bone broth with sliced carrots, celery, and zucchini. Add shredded chicken or turkey for protein, and finish with fresh parsley or dill.
  • Low Histamine Snacks: Snack on fresh fruit like blueberries or cherries, or try a handful of roasted pumpkin seeds for a savory bite.

Eating Low Histamine Lunches on the Go

If you need to eat low histamine lunches while on the go, consider making pre-packed meals to take with you. Use an insulated lunch bag to keep your food fresh, and try snacks like sliced veggies, hardboiled eggs, or rice cakes with almond butter. When eating out, opt for simple dishes like grilled chicken or fish with steamed vegetables, and ask the waiter to hold any potential histamine triggers like tomatoes or citrus dressing.

By following these tips, you can create satisfying and nutritious low histamine lunches that support your health and well-being.

Low Histamine Lunch Ideas

When following a low histamine diet, coming up with creative and tasty lunch ideas can be a challenge. Here are some easy and satisfying lunch recipes to help you out.


Who doesn’t love a good sandwich for lunch? Here are some low histamine sandwich options:

BreadGluten-free bread, sourdough, or spelt bread (if tolerated)
ProteinChicken, turkey, tuna, or egg salad made with low histamine ingredients like homemade mayonnaise and fresh herbs
VegetablesLettuce, cucumber, bell peppers, avocado (if tolerated), and red onion (if tolerated)

Tip: Wrap your sandwich in parchment paper for easy transport!


Salads are a refreshing and healthy lunch option. Here are some low histamine salad ideas:

  • Spinach salad with chicken, strawberries, and homemade vinaigrette dressing
  • Mixed greens with roasted sweet potatoes, pumpkin seeds, and balsamic vinaigrette
  • Arugula salad with smoked salmon, avocado (if tolerated), and lemon dressing


Soups are a great way to stay warm and cozy during the colder months. Here are some low histamine soup options:

  • Carrot ginger soup made with coconut milk
  • Tomato soup made with fresh tomatoes, basil, and chicken broth
  • Butternut squash soup made with coconut milk and turmeric


Need a quick snack to tide you over until dinner? Try these low histamine options:

  • Apple slices with almond butter
  • Olives and pickles
  • Carrots and hummus

Remember to incorporate a variety of low histamine foods into your diet, such as fresh fruits and vegetables, lean proteins, and gluten-free grains. And don’t forget to pack your lunch in an insulated bag with ice packs to keep it fresh on the go!

Tips for Eating Low Histamine Lunches on the Go

If you lead a busy lifestyle, it can be challenging to maintain a low histamine diet while on the go. Here are some tips and strategies to help you stay on track:

Prepare Your Own Histamine-Free Lunch

One of the best ways to ensure your lunch is low histamine is by preparing it yourself. You can pack a variety of foods, such as cooked chicken or turkey slices, raw veggies like carrots, cucumber, and bell peppers, and fresh fruits like apples and bananas. Investing in a good quality insulated lunchbox can also help to keep food fresh and at a safe temperature.

Choose Histamine-Free Options at Restaurants

If you need to dine out for lunch, it’s essential to choose histamine-free meals. Opt for grilled chicken or fish with a side of steamed vegetables or a simple salad without any dressing. You can also ask the waiter to omit any high histamine ingredients like cheese or cured meats. Moreover, avoid foods that are aged, smoked, or canned, as they tend to contain higher levels of histamine.

Keep It Simple

You don’t have to sacrifice flavor or nutrients to keep your lunch low histamine. Simple yet satisfying meals like tuna salad with avocado, mixed greens, and cherry tomatoes or a turkey wrap with spinach and hummus can be delicious and nourishing. Experiment with different combinations of low histamine foods, and you might be surprised at how tasty and satisfying they can be.

Don’t Forget Your Snacks

Snacking on the go can be tricky when you have histamine intolerance, but there are still plenty of options available. Nuts like almonds, pumpkin seeds, and sunflower seeds are low histamine and make an excellent source of protein and healthy fats. Fresh fruits like grapes and pears or veggies like celery and carrots with hummus are also a great choice.

By planning ahead and making smart choices, you can enjoy low histamine lunches while on the go without compromising your health or taste buds.

Tips for Creating Low Histamine Lunches

When following a low histamine diet, it’s important to carefully choose your ingredients and plan ahead to ensure that your meals are satisfying and delicious. Here are some tips for creating tasty low histamine lunches:

Choose histamine-friendly ingredients: Start by selecting fresh, whole foods that are low in histamine. Examples include most vegetables (except for certain high histamine ones like tomatoes and spinach), lean proteins such as chicken or fish, and gluten-free grains like rice or quinoa.

Avoid histamine-rich foods: It’s also important to steer clear of high histamine foods like aged cheeses, fermented foods (such as sauerkraut or kimchi), processed meats, and alcoholic beverages.

Experiment with different low histamine foods: While some of your go-to ingredients may be off-limits, there are plenty of other low histamine foods to explore! Try incorporating fresh herbs and spices for flavor, and experiment with different types of fruits, vegetables, and proteins to keep your meals interesting.

More Low Histamine Lunch Ideas

Looking for more inspiration? Here are some easy and delicious low histamine lunch ideas to try:

Chicken Salad Lettuce Wraps: Combine diced cooked chicken with chopped celery, sliced grapes, and a drizzle of olive oil or avocado oil mayo. Serve in lettuce leaves for a refreshing and low-carb lunch option.

Roasted Vegetable Soup: Roast a mix of low histamine vegetables (such as carrots, zucchini, and sweet potatoes) with olive oil and seasonings. Puree with chicken or vegetable broth for a comforting and nutrient-packed soup.

Salmon Salad: Combine canned or freshly cooked salmon with diced cucumber, avocado, and fresh dill. Drizzle with lemon juice and olive oil for a tangy and satisfying lunch.

Crunchy Chickpea Snack: Drain and rinse chickpeas, then roast them in the oven with your favorite seasonings (such as garlic powder and paprika) until crispy. Pack them in a container for a protein-rich and crunchy snack.

Tips for Eating Low Histamine Lunches on the Go

When you’re out and about, it can be a challenge to find low histamine options. Here are some tips for eating low histamine lunches on the go:

Pack your own meals: Bring pre-made lunches or snacks with you when you’re on the go. This can include veggies and dip, hard boiled eggs, or pre-made sandwiches or wraps.

Do your research: If you’re going out to eat, check the menu beforehand to see if there are any histamine-free options available. If not, call ahead and ask the restaurant if they can accommodate your dietary restrictions.

Think outside the box: In a pinch, you can always grab a piece of fruit or a bag of veggies from a grocery store or gas station. Pair it with some portable protein (such as jerky or almond butter) for a well-rounded and satisfying meal.

Remember, following a low histamine diet can be a challenge, but with some thoughtful planning and creativity, you can still enjoy delicious and nutritious meals that support your overall health and wellbeing.