Low Histamine Beef Broth Recipe

Let’s be honest — trying to eat low histamine can feel like a bad joke. Especially when every label says “natural flavors” or sneaks in yeast extract like we won’t notice. So when I needed a broth that wouldn’t mess with my system, I made this. It’s rich-ish, mellow, not-too-much — and it won’t betray you like store-bought beef stock does. No aging, no slow simmering all day. Just bones, veggies, and a bit of Instant Pot magic.

This broth is the quiet kind — not full of bold punch, but deep enough to give soup or stew some backbone. It tastes like the real deal, just stripped of the triggers: no long cooking, no yeast, no hidden spices. The texture’s clear, a little silky, and if you chill it, it’ll get that classic gel layer on top — yes, even without simmering for 12 hours.

Flavor-wise, it’s warm and gently savory, especially if you go in with a bay leaf or two. I skip garlic and herbs most days, but if you’re feeling rebellious (or if your histamine tolerance allows), a pinch of rosemary can work wonders.

Ingredients Needed:

• 2 lbs beef shank or marrow bones: fresh, not aged, and organic if you can swing it.
• 1 tbsp extra light olive oil: milder and easier on digestion.
• 2 carrots: peeled, cut into big chunks.
• 2 celery stalks: optional — use only if tolerated.
• 1 small white onion: halved, skin removed.
• 2 bay leaves: whole, removed before serving.
• 1 tsp salt: or less, depending on your needs.
• 1 tsp onion powder: check for anti-caking agents if you’re sensitive.
• ½ tsp paprika: optional, but gives depth without irritation.
• Water: enough to cover everything in the pot.
• Optional (skip for strictest level): 1 tbsp garlic or garlic powder, rosemary, thyme.

How To Make Low Histamine Beef Broth:

Prep the Veggies:
Wash and roughly chop the carrots, celery (if using), and onion. No need to get fancy — just big chunks will do.

Sear the Bones:
Set your Instant Pot to sauté. Drizzle in the olive oil and toss in the beef bones. Let them brown for about 5 minutes per side. It doesn’t need to be perfect — just enough for a little extra flavor.

Add Everything Else:
Toss the veggies and spices into the pot. Pour in water until you hit the max fill line. Don’t forget the bay leaves!

Cook It Down:
Seal the lid. Set the Instant Pot to “Soup” or “Pressure Cook” for 60 minutes. Then walk away. No babysitting required.

Let It Cool (Slowly):
When time’s up, let it sit for 15 minutes to naturally release pressure. Then carefully vent the rest — steam burns suck, trust me.

Strain and Store:
Strain out the solids and pour the broth into whatever containers you’re using. I do a mix: 2-cup jars for soup days, tiny ¼ cups for sauces. Let it cool before freezing.

Recipe Tips:

• Use fresh bones, not frozen leftovers — aged meat = higher histamine.
• Avoid garlic/onion powder blends with “spices” or “natural flavors.”
• Skim the fat if your stomach’s sensitive — but I usually leave a little for flavor.
• If it smells “too beefy” after cooking, don’t panic — it mellows when cooled.

How to Store & Reheat:

• Room Temperature: Let cool max 1 hour before refrigerating.
• Fridge: Use within 2 days in sealed glass jars.
• Freezer: Freeze up to 3 months in silicone trays or mason jars. Reheat on stove, gently.

Nutrition Facts (Approx. per 1 cup):

• Calories: 65
• Sodium: ~180 mg (without added salt)
• Protein: 9 g
• Fat: 2 g
• Carbs: 1 g
• Fibre: 0 g
• Sugar: 0.5 g

FAQs:

Is this really low histamine?
Yes — as long as you use fresh bones and skip long simmering. The Instant Pot helps reduce histamine build-up.

Can I use garlic or celery?
Only if you tolerate them. Both are optional — I leave them out when I’m flaring.

Why not slow-cook it like traditional broth?
Longer cooking = more histamine. This is a shortcut that actually helps us stay safe.

Can I drink it straight?
Absolutely. Add a pinch of salt or herbs if it feels bland, but many folks sip it plain.

How do I use this in recipes?
Anywhere you’d use broth — stews, sauces, gravies. It’s a quiet background player.