This low histamine artichoke dip is creamy and flavorful without using dairy, citrus, or fermented ingredients. The base blends soaked macadamia nuts and hemp milk for a rich, cheesy-like texture, with sautéed artichokes and arugula folded in for earthy, herby depth. With low histamine salsa stirred in just before baking, this dish bakes up golden and bubbly—perfect warm or reheated from the freezer.

Ingredients Needed

Part 1 – Creamy Base

1 cup macadamia nuts: soaked, gives a rich and smooth texture.
1 cup hemp milk: non-dairy, histamine-friendly milk.
1 tbsp tapioca starch: helps thicken the dip.
1½ tsp salt: to season the base.
⅛ tsp garlic powder: optional—use only if tolerated.

Part 2 – Flavor & Texture

2 tsp extra light tasting olive oil: neutral and gentle for sautéing.
⅓ cup white onion, diced: adds sweetness and body.
1 tsp minced garlic: optional—can omit if sensitive.
14 oz canned artichoke hearts (in water): rinse well; check labels for only artichokes, water, salt.
3 cups arugula, loosely packed: adds fresh peppery greens.
2 tbsp low histamine salsa (tomato-free): adds acidity and brightness without tomato.

How To Make Low Histamine Artichoke Dip

Soak Macadamia Nuts:
Microwave 2 cups of water for 3 minutes. Add 1 cup macadamia nuts and soak for 15 minutes.

Prep Creamy Base:
While soaking, dice the onion. Preheat oven to 400°F.
Drain macadamia nuts and blend with hemp milk, tapioca starch, salt, and garlic powder. Blend until smooth.

Sauté Aromatics:
In a pan over medium heat, sauté onion in olive oil for 2–3 minutes. Add garlic and sauté another minute. Add mixture to blender but do not blend yet.

Cook Artichokes & Arugula:
In the same pan, sauté artichoke hearts and arugula for 2–3 minutes. Cover and let steam off heat for 5 minutes until arugula wilts.

Combine & Blend:
Add artichoke and arugula to blender. Pulse a few times for a chunky texture.

Assemble & Bake:
Pour into an 8×8 baking dish. Stir in low histamine salsa and smooth the top.
Bake at 400°F for 25 minutes until lightly golden.

Serve Warm:
Enjoy with histamine-friendly tortilla chips or sliced cucumber or zucchini rounds.

Recipe Tips

Rinse canned artichokes well: Choose varieties canned in water only, no citric acid or preservatives.
Avoid fermented salsa: Use a tomato-free, low histamine salsa or make your own.
Freeze leftovers in portions: This dip freezes and reheats well.
Omit garlic if sensitive: It can be a histamine liberator for some.
Bake until golden: Don’t underbake—light browning adds flavor.

How to Store & Reheat

Room Temperature: Let cool up to 1 hour after baking.
Fridge: Store in a sealed container for up to 2 days. Reheat individual servings in microwave.
Freezer: Freeze in portion-sized containers for up to 2 months. Reheat in microwave or oven until hot.

Nutrition Facts (Approximate per serving)

Calories: ~230
Sodium: ~400 mg
Protein: ~5 g
Fat: ~20 g
Carbs: ~8 g
Fibre: ~3 g
Sugar: ~1 g

FAQs

1. Are canned artichokes safe for low histamine?

Yes, if they’re canned in water without citric acid or preservatives. Always rinse well and use promptly.

2. Is garlic safe on a low histamine diet?

Garlic can be a histamine liberator. If you’re sensitive, you can omit fresh garlic or replace with a small pinch of garlic powder.

3. Can I use almond or oat milk instead of hemp milk?

Hemp milk is better tolerated for histamine-sensitive diets. Almond and oat milks may cause issues for some people.

4. What chips can I eat with this dip?

Use tortilla chips made with olive oil or sunflower oil. Avoid avocado, canola, or soybean oil due to histamine concerns.

5. Can I make this dip ahead?

Yes. You can prep and freeze it, then reheat as needed. Just don’t keep it in the fridge for long periods.

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