Low Histamine Pasta Salad

Most pasta salads include lemon juice, mustard, vinegar, and aged cheese — all high in histamine. This version skips them entirely, replacing lemon juice with a hint of lemon zest, swapping Dijon mustard for a mild herb-oil blend, and replacing feta with fresh mozzarella pearls or a dairy-free alternative. The result is a refreshing, anti-inflammatory dish loaded with vegetables, herbs, and healthy fats.

Ingredients Needed

• 3 cups uncooked gluten-free fusilli pasta: fresh or same-day cooked.
• 2 heaping cups fresh cherry tomatoes: halved (optional for those sensitive to tomatoes — see tips).
• 1½ cups cooked chickpeas: same-day cooked, rinsed well.
• 2 cups arugula: fresh leaves.
• 1 cup Persian cucumbers: sliced into thin half moons.
• 1 cup fresh mozzarella pearls or dairy-free mozzarella cubes (instead of feta).
• 1 cup fresh basil leaves: torn.
• ½ cup minced fresh parsley.
• ½ cup chopped fresh mint leaves.
• ¼ cup toasted pine nuts (or pumpkin seeds for nut-free).

Dressing:

• ¼ cup extra-virgin olive oil.
• 1 tsp lemon zest (instead of lemon juice).
• 1 tsp dried Italian seasoning (without chili flakes).
• 1 garlic clove: minced.
• ¼ tsp sea salt: adjust to taste.

How To Make Low Histamine Pasta Salad

Cook Pasta: Bring a large pot of salted water to a boil. Cook pasta according to package directions, slightly past al dente. Drain, toss with a drizzle of olive oil to prevent sticking, and cool to room temperature.

Make Dressing: In a small bowl, whisk olive oil, lemon zest, Italian seasoning, garlic, and sea salt.

Assemble Salad: In a large bowl, combine pasta, tomatoes (if using), chickpeas, arugula, cucumbers, mozzarella, basil, parsley, mint, and pine nuts.

Toss & Serve: Pour dressing over the salad, toss gently to coat, and serve immediately.

Recipe Tips

• If you’re sensitive to tomatoes, replace with diced roasted red bell peppers (fresh-roasted, not jarred).
• Always cook chickpeas fresh for lowest histamine levels — avoid canned.
• Fresh mozzarella is less aged than feta and generally better tolerated.
• Serve immediately after dressing for the freshest flavor.

How to Store & Reheat

• Room Temperature: Serve right after mixing.
• Fridge: Store undressed for up to 12 hours; add dressing just before serving.
• Freezer: Not recommended for pasta salads.

Nutrition Facts (per serving, approx.)

• Calories: 270
• Sodium: 220 mg
• Protein: 10 g
• Fat: 12 g
• Carbs: 30 g
• Fibre: 4 g
• Sugar: 4 g

FAQs

Why remove mustard and vinegar?
They’re both high histamine and can trigger symptoms in sensitive individuals.

What cheese is safest for low histamine pasta salad?
Fresh mozzarella or dairy-free cheese alternatives are best, as they’re less aged than hard cheeses.

Can I make this ahead?
Yes, but keep pasta and dressing separate until just before serving for the freshest taste.

Try More Recipes:

• Low Histamine Pasta Sauce
• Low Histamine Mexican Chicken
• Low Histamine Chicken Noodle Soup

Low Histamine Pasta Salad

Recipe by Evelyn ReedCourse: SaladsCuisine: AmericanDifficulty: Easy

Servings

6

servings

Prep time

15

minutes

Cooking time

10

minutes

Calories

270

kcal

A refreshing, vegetable-packed pasta salad made with gentle herbs, fresh mozzarella, and a vinegar-free dressing.

Ingredients

• 3 cups uncooked gluten-free fusilli pasta
  

• 2 cups cherry tomatoes, halved (optional)
  

• 1½ cups cooked chickpeas
  

• 2 cups arugula
  

• 1 cup Persian cucumbers, sliced
  

• 1 cup fresh mozzarella pearls or dairy-free cheese
  

• 1 cup basil leaves, torn
  

• ½ cup parsley, minced

• ½ cup fresh mint, chopped
  

• ¼ cup toasted pine nuts

• Dressing:

• ¼ cup olive oil
  

• 1 tsp lemon zest
  

• 1 tsp dried Italian seasoning
  

• 1 garlic clove, minced
  

• ¼ tsp sea salt

Directions

• Cook pasta slightly past al dente, drain, cool.
  
• Whisk dressing ingredients together.
  
• Combine pasta, vegetables, cheese, and herbs in a large bowl.
  
• Toss with dressing, serve immediately.