Low Histamine Granola AND Smoothie Bowl Recipe!

low histamine granola recipe

A soothing smoothie bowl topped with low histamine granola!

low histamine granola recipe

Oh boy have I got a treat for you... a low histamine smoothie bowl recipe that's even complete with granola!

Did you ever think you’d be able to eat granola again? What, with the dried fruit, various nuts and gluten-containing sweetness that is granola nowadays? Probably not!

Well, things have changed; and you can now add granola to the list of food in your low-histamine diet. 

This quick and easy recipe - that you can make in under 20 minutes - adds a light crunch of granola goodness to your morning meal, and, when paired with a thick smoothie bowl, it will not only satisfy your tastebuds, but pack a punch in the nutrition department. 

So, say goodbye to bland breakfasts! Here’s an oh-my-goodness low histamine breakfast treat that will having you asking for more…

Low Histamine Granola and Smoothie Bowl Recipe: Nutrition Info

It’s full of good fats and adds the perfect touch of flavour to your granola - you guessed it, it's coconut!

Coconut also has some amazing health benefits because of the great nutrients and fibre stats it carries. One of the great things about the fibre found in coconut flesh is that it is insoluble, which means it can offer a tremendous amount of help in promoting regular bowel movements, something many of us with histamine intolerance don’t do too well with. Add the higher dose of manganese, copper, selenium, potassium, iron and phosphorus that coconut contains, and you're basically adding a superfood to your breakfast granola. 

Roasted pumpkin seeds (optional if you have reintroduced seeds by now) are another great ingredient - not only do they make a great snack, they are rich in fatty acids, antioxidants and fibre, that provide significant benefits to your health health (amongst others). Oh, and did I mention, they'll add even more texture and crunch to your granola. You can leave them whole or chop them up; whichever you like best! 

Buckwheat, despite its name, doesn’t contain wheat or gluten at all. The smaller groats are great for a subtle crunch in your granola, while providing a rich source of nutrition through its mineral and antioxidant profiles.  

Even more fibre can be obtained with the addition of organic, gluten-free rolled oats, and just a dash of sweetness with the maple syrup all adds up to a healthy, crunchy granola. 

Now, you already know about the health benefits of beets and berries if you’ve tried my low histamine beet and berry smoothie recipe… But thicken it up with a little less water and more iced ingredients and it becomes a smoothie bowl you can eat with a spoon. 

Doesn’t it feel more like a dessert than a breakfast food? That’s the point! Bland breakfasts that guarantee a hold on your histamine are no longer required. It’s time to enjoy your food - low histamine or not, taste should never be sacrificed!

Want a comprehensive list of low histamine foods that you can enjoy, guilt-free? Click below to get my free guide to histamine intolerance below, which will show you everything from what to eat, to how to reduce symptoms naturally! 

Low-Histamine Granola and Smoothie Bowl Recipe 

Calories: 546 per serving (Carbohydrate: 57g; Protein: 14g; Fat: 26g)

Ingredients (Granola):

  • 2 tbsps coconut shavings
  • 2 tbsps raw pumpkin seeds (optional if you've reintroduced seeds!)
  • 2 tbsps toasted buckwheat kernels
  • 2 tbsps gluten-free rolled oats
  • 1 tsp maple syrup
  • Pinch of salt
  • 1 tsp coconut oil, melted

Instructions (Granola):

  1. Preheat the oven to 300 F. 
  2. In a bowl, mix all of the ingredients to cover well with the coconut oil. Spread out in a single layer on a lined baking sheet and bake for 10 minutes or until the mixture is turning a light brown color. Remove from the oven and allow to cool.

Ingredients (Smoothie):

  • 1 cup of frozen blueberries
  • 1 beet, peeled and chopped 
  • 2 blocks of ice
  • ½ cup of unsweetened coconut milk
  • 1 tbsp flax seed meal
  • ½ tsp alcohol-free vanilla extract

Instructions (Smoothie):

  1. Mix all of the ingredients in a high speed blender until smooth.

Additional toppings:

  • 1 tsp shredded coconut
  • Low histamine fruit
  • Two fresh mint leaves

Putting your smoothie bowl together!:

  1. Pour the smoothie mixture into a bowl and top with granola and the remaining ingredients for serving.

Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious histamine intolerance recipes!  

To improve gut health with a scientist on your side, get daily tips using:
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Anita Tee, Msc

Anita Tee is a nutritional scientist specializing in histamine intolerance and gut health. Anita carries a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology, specializing in Genetic & Molecular Biology.

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