This low histamine enchilada sauce delivers rich, warming flavor without tomatoes, chili powder, or fermented ingredients. Instead of triggering spices, it uses gentle seasonings and naturally sweet red bell pepper to keep it mast cell friendly. It thickens beautifully and works great for layering or drizzling over low histamine bakes.

Ingredients Needed

3 tbsp olive oil: smooth, safe fat base.
3 tbsp all-purpose flour or low histamine flour: thickens the sauce.
½ cup red bell pepper puree (strained): replaces tomato paste with a mild, slightly sweet base.
½ tsp sweet paprika (optional, if tolerated): adds gentle depth without heat.
1 tsp garlic-infused olive oil (optional): gentle flavor substitute for garlic.
2 cups homemade low histamine vegetable broth: avoid onions, celery, and high histamine veggies.
¼ tsp salt: to taste.
¼ tsp freshly ground white pepper (optional): adds mild spice.
¼ tsp ascorbic acid + 1 tbsp water: replaces vinegar gently and safely.

How To Make Low Histamine Enchilada Sauce

Prepare Ingredients

In a small bowl, mix flour and optional paprika. Have red pepper puree and broth ready near the stove.

Make the Roux

In a medium pot over medium heat, warm olive oil (or garlic-infused oil). Sprinkle in the flour mixture and whisk constantly for about 1 minute until fragrant and lightly golden.

Add Puree and Broth

Whisk in the red bell pepper puree, then slowly pour in broth while whisking constantly to prevent lumps.

Simmer the Sauce

Raise heat to medium-high and bring sauce to a gentle simmer. Reduce heat and continue whisking for 5–7 minutes, until thickened.

Finish and Season

Remove from heat. Stir in ascorbic acid + water. Season with salt and white pepper to taste.

Recipe Tips

Always use strained red bell pepper puree instead of tomato for color and sweetness.
Avoid chili powder, cumin, and vinegar completely—these are major histamine triggers.
Simmer gently to preserve the sauce’s histamine-safe profile.
Use homemade broth only, as store-bought usually contains high histamine ingredients.
Let sauce cool slightly before using to allow it to thicken.

How to Store & Reheat

Room Temperature: Use within 30 minutes.
Fridge: Store in a glass container up to 3 days. Stir before using.
Freezer: Freeze in small portions up to 1 month. Thaw and reheat gently.

Nutrition Facts (approx. per ¼ cup):

Calories: 78
Sodium: 95 mg
Protein: 0.7 g
Fat: 6 g
Carbs: 5 g
Fibre: 0.5 g
Sugar: 1 g

FAQs

Can I have enchilada sauce on a low histamine diet?

No, regular enchilada sauce contains chili powder, tomato, vinegar, and spices. This version uses bell pepper and gentle flavors to make it mast cell friendly.

What can I use instead of tomato paste in sauces?

Strained red bell pepper puree is a great low histamine alternative. It adds color, mild sweetness, and thickens well.

Is chili powder high histamine?

Yes, chili powder is a strong histamine liberator. It should be avoided entirely on a low histamine diet.

How can I make vegetable broth low histamine?

Make it fresh using safe vegetables like zucchini, carrot, parsley, and avoid onion, celery, or mushrooms. Freeze immediately in small batches.

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