High protein low histamine recipe ideas

Food as Medicine
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Most of our clients experiencing chronic illness, benefit from a high protein low histamine diet for a short period of time, whilst taking steps to repair the gut lining with your Naturo team.

Here’s some high-protein, low-histamine meal plan ideas. It’s designed to include fresh, minimally processed foods that are lower in histamine and avoid common triggers. Adjust portion sizes to suit your needs.

Breakfast

Scrambled Egg Whites with Courgette and Fresh Herbs

  • 3 egg whites
  • ½ cup diced courgette
  • 1 tsp olive oil
  • Fresh parsley or chives for seasoning
  • Serve with a small slice of gluten-free bread (if tolerated).

Quinoa Porridge with Pear and Hemp Seeds

  • ½ cup of quinoa cooked with coconut milk
  • 1 chopped fresh pear
  • 1 tbsp hemp seeds (moderate histamine – use cautiously)
  • Dash of cinnamon (if tolerated)

Egg White Omelet with Baby Spinach and Fresh Basil

  • 4–5 egg whites
  • ½ cup fresh spinach
  • 1 tbsp olive oil
  • Fresh basil or parsley

:coconut: Banana Coconut Smoothie

  • 1 ripe banana (yellow, not overripe with brown spots)
  • ¾ cup coconut milk (from a carton or freshly made – avoid canned if you’re sensitive)
  • 1 tbsp chia seeds (optional – adds fiber and protein, tolerated by most)
  • 1 tsp maple syrup or honey or a fresh date (optional, if more sweetness is needed)
  • ¼ tsp ground cinnamon (if tolerated)
  • ½ cup cold water or ice cubes (for a lighter texture)
  • Optional: 1 scoop collagen powder or rice protein (for extra protein)

Lunch

Grilled Chicken Breast with Steamed Green Vegetables

  • 1 freshly cooked chicken breast (avoid leftovers).
  • 1 cup steamed broccoli or green beans.
  • ½ cup quinoa or white rice
  • Drizzle with olive oil and a squeeze of fresh lemon (if tolerated).

Turkey Lettuce Wraps with Cucumber and Rice

  • 100–120 g freshly cooked ground turkey
  • Large iceberg lettuce leaves
  • Sliced cucumber
  • ½ cup of steamed white rice
  • Olive oil drizzle or homemade pear-based dressing

Lamb and Sweet Potato Bowl

  • 100–120 g lean ground lamb (fresh, no marinades)
  • Roasted sweet potato cubes
  • Steamed green beans
  • Olive oil and fresh rosemary

Dinner

Freshly Cooked White Fish with Sweet Potato Mash

  • 4 oz cod, haddock, or sole (cooked immediately after purchasing).
  • 1 medium sweet potato, mashed with a splash of olive oil or coconut milk.
  • Side of sautéed spinach with garlic-infused olive oil.

Pan-Seared Cod with Courgette Ribbons

  • 120g cod fillet (cook same day it’s bought)
  • Sautéed courgette ribbons in olive oil
  • Boiled or mashed parsnips
  • Sprinkle of fresh thyme

Chicken and Millet with Wilted Greens

  • 120 g chicken breast (freshly cooked)
  • ½ cup cooked millet
  • Sautéed kale or chard (if tolerated) with garlic-infused olive oil

Dessert

Banana & Coconut Chia Smoothie

  • 1 banana (ripe, but not overripe)
  • ½ cup coconut milk
  • 1 tbsp chia seeds (consume right away after blending)

Chia Seed Pudding with Coconut Milk

  • 2 tbsp chia seeds soaked in ½ cup coconut milk (prepare fresh, consume same day).
  • Add a small amount of fresh blueberries (if tolerated) for sweetness.

Consider fresh dates as a sweet also.

:cup_with_straw: Snack Options

Cottage Cheese & Apple Slices (if dairy tolerated)

  • ½ cup fresh cottage cheese (check freshness)
  • 1 small apple, sliced

Hard-Boiled Eggs & Rice Cakes

  • 1–2 freshly boiled eggs (consume same day)
  • 2 plain rice cakes

Pumpkin Protein Muffins (low histamine version)

  • Made with oat flour, mashed pumpkin, egg whites, and maple syrup
  • Baked fresh, eaten within 24 hours

Fresh Pear with Pumpkin Seeds

  • 1 medium pear, sliced
  • 1 tbsp pumpkin seeds (limit amount as seeds can be moderately high in histamine).