Low Histamine Blueberry Smoothie

This gut-friendly smoothie blends blueberries and mango for a naturally sweet flavor, while chia and hemp seeds add fiber and healthy fats. Using blanched almond butter instead of higher histamine nuts keeps it histamine-safe. Perfect for mornings when you want something quick, nourishing, and fresh-blended.

Ingredients Needed:

• ¾ cup frozen blueberries – freshly frozen at home if possible.
• ½ cup frozen mango – freshly frozen for best tolerance.
• ¾ cup dairy-free vanilla milk – almond, macadamia, or oat milk without gums or additives.
• 1–2 tbsp chia seeds – omega-rich and filling.
• 1–2 tbsp hemp seeds – for protein and healthy fats.
• 1 tbsp blanched almond butter – or macadamia butter.
• 1 scoop pure protein powder – low histamine option, like rice or hemp protein.

How To Make Low Histamine Blueberry Smoothie:

Blend: Add all ingredients to a high-speed blender. Blend until completely smooth.

Serve: Pour into a glass or bowl. Top with extra fresh fruit or seeds if desired.

Recipe Tips:

• Use recently frozen fruit to avoid histamine build-up.
• Check protein powder labels for additives or fermented ingredients.
• If using fresh fruit instead of frozen, add ice cubes for thickness.
• Drink immediately after blending to keep histamine levels low.

How to Store & Reheat:

• Fridge: Not recommended — histamine can rise quickly.
• Freezer: Not ideal for smoothies; blend fresh each time.

Nutrition Facts (per serving):

• Calories: ~503
• Sodium: ~110 mg
• Protein: ~20 g
• Fat: ~20 g
• Carbs: ~58 g
• Fibre: ~11 g
• Sugar: ~33 g

FAQs:

1. Can I use fresh fruit instead of frozen?
Yes, but the smoothie will be thinner; add ice for thickness.

2. Are blueberries low histamine?
Yes, they’re generally well tolerated and anti-inflammatory.

3. Which nut butter is safest for low histamine?
Blanched almond butter or macadamia butter are good choices.

4. Can I make this smoothie ahead?
Best to drink immediately after blending to keep it histamine-safe.

5. What’s the best protein powder for low histamine?
Pure rice protein or hemp protein without additives.

Try More Recipes:

• Low Histamine Ricotta Pasta
• Low Histamine Pumpkin Pasta
• Low Histamine Creamy Pasta Sauce

Low Histamine Blueberry Smoothie

Recipe by Evelyn ReedCourse: DrinksCuisine: AmericanDifficulty: Easy

Servings

1

servings

Prep time

5

minutes

Cooking timeminutes

Calories

503

kcal

A creamy, gut-friendly smoothie made with blueberries, mango, and blanched almond butter for a histamine-safe breakfast.

Ingredients

• ¾ cup frozen blueberries
  

• ½ cup frozen mango
  

• ¾ cup dairy-free vanilla milk
  

• 1–2 tbsp chia seeds
  

• 1–2 tbsp hemp seeds
  

• 1 tbsp blanched almond butter
  

• 1 scoop pure rice or hemp protein powder

Directions

• Add all ingredients to blender.
  
• Blend until smooth.
  
• Serve immediately.