Low Histamine Cream Sauce

This sauce is a low histamine version of classic béchamel—without any aged cheese or irritants. It’s quick to make and incredibly versatile. The result is a silky, dairy-rich sauce that coats pasta or rice beautifully. Easily adjustable and freezer-friendly too.

Ingredients Needed:

• 2 tbsp unsalted butter: Fresh, soft texture base.
• 2 tbsp all-purpose flour: Thickens the sauce.
• 2 cups heavy cream (fresh): Smooth, creamy, and low histamine if fresh.
• Salt to taste: Optional and adjustable.
• White pepper or no pepper (optional): Only if tolerated.
• (Optional) ½–1 cup mild ricotta or cream cheese: Adds richness without aged ingredients.

How To Make Low Histamine Cream Sauce:

Make a Roux:
Melt butter in a medium saucepan over medium heat. Add flour and stir constantly to form a smooth paste.

Add Cream Gradually:
Pour in 1 cup of heavy cream while stirring with a whisk. Stir until thickened—about 1 minute. Add remaining cream and continue stirring.

Simmer Until Thick:
Cook for 3–5 minutes, stirring frequently, until sauce thickens to desired consistency.

(Optional) Add Cheese:
If using, stir in ricotta or mild cream cheese until melted and smooth.

Recipe Tips:

• Always use fresh cream, not shelf-stable cartons.
• Avoid black pepper unless tolerated—use white pepper instead.
• Blend in mild ricotta for added richness without aged flavor.
• Stir constantly to prevent lumps or burning.

How to Store & Reheat:

• Room Temperature: Use within 1 hour.
• Fridge: Store in sealed container up to 3 days.
• Freezer: Freeze in small containers up to 1 month. Reheat gently and whisk to smooth.

Nutrition Facts (approx. per 2 tbsp serving):

• Calories: 95
• Sodium: 25mg
• Protein: 0.5g
• Fat: 10g
• Carbs: 1g
• Fibre: 0g
• Sugar: 0.5g

FAQs:

Is heavy cream low histamine?
Yes, fresh heavy cream is typically well tolerated in a low histamine diet.

Can I add cheese to a cream sauce on a low histamine diet?
Yes, but only use fresh, mild cheeses like ricotta or cream cheese—avoid aged cheeses.

How do I make it gluten-free?
Use gluten-free flour or cornstarch instead of all-purpose flour.

Can I freeze this cream sauce?
Yes, but it may separate slightly. Reheat gently and whisk to restore texture.

What can I serve this with?
Great over gluten-free pasta, chicken, rice, or steamed vegetables.

Try More Recipes:

• Low Histamine Curry Sauce
• Low Histamine Cheese Sauce
• Low Histamine Cranberry Sauce

Low Histamine Cream Sauce

Recipe by Evelyn ReedCourse: SauceCuisine: AmericanDifficulty: Easy

Servings

16

servings

Prep time

5

minutes

Cooking time

5

minutes

Calories

95

kcal

This creamy white sauce is smooth, gentle, and versatile—made without any aged ingredients for a low histamine-friendly base.

Ingredients

• 2 tbsp unsalted butter

• 2 tbsp all-purpose flour
  

• 2 cups fresh heavy cream
  

• Salt to taste
  

• White pepper (optional)
  

• (Optional) ½–1 cup ricotta or cream cheese

Directions

• Melt butter in saucepan over medium heat.
  
• Add flour and stir into a smooth paste.
  
• Slowly whisk in 1 cup of cream. Once thickened, add the rest.
  
• Stir 3–5 minutes until creamy and thick.
  
• Optional: Add cheese and stir until smooth. Serve warm.