Low Histamine Pasta Sauce

Jump to Recipe

Many pasta sauces rely on tomatoes or vinegar, both of which can be high in histamine. This version skips them entirely, using roasted red bell peppers and carrots for a naturally sweet base. Coconut milk adds creaminess, while thyme and rosemary give an anti-inflammatory, aromatic flavor. It’s a perfect gut-friendly sauce for pairing with gluten-free or fresh pasta.

Ingredients Needed

• 2½ large red bell peppers: chopped into chunks.
• 1½ large carrots: halved lengthwise.
• 1 tbsp olive oil: cold-pressed.
• ½ can coconut milk: unsweetened, full-fat for creaminess.
• 1 tsp dried thyme: for gentle herb flavor.
• 2 small rosemary sprigs: fresh.
• 1 garlic clove: roasted for mildness.
• Pinch salt: adjust to taste.
• Pinch white pepper (optional): gentler than black pepper.

How To Make Low Histamine Pasta Sauce

Preheat Oven: Set oven to 390°F (200°C) and line a baking sheet with parchment paper.

Roast Vegetables: Place bell pepper chunks and halved carrots on the sheet. Sprinkle with thyme, add rosemary sprigs, and drizzle with olive oil. Roast for 20–30 minutes until soft.

Cool & Prep: Remove rosemary sprigs and discard. Squeeze roasted garlic from its skin. Let vegetables cool slightly.

Blend Sauce: Add roasted vegetables, garlic, coconut milk, salt, and optional pepper to a blender or food processor. Blend until smooth and creamy.

Serve: Toss with freshly cooked pasta and serve immediately.

Recipe Tips

• Skip the vinegar — it’s high histamine and not needed for flavor.
• For a thicker sauce, reduce coconut milk slightly.
• This sauce also works as a vegetable dip or topping for chicken.
• Always use fresh red peppers, not roasted jarred ones (they are often aged or vinegar-packed).

How to Store & Reheat

• Room Temperature: Serve immediately after blending.
• Fridge: Store in a sealed glass jar for up to 12 hours.
• Freezer: Not recommended for low histamine diets, as freezing can increase histamine levels.

Nutrition Facts (per serving, approx.)

• Calories: 71
• Sodium: 60 mg
• Protein: 1 g
• Fat: 5 g
• Carbs: 6 g
• Fibre: 2 g
• Sugar: 4 g

FAQs

Can I make this without coconut milk?
Yes — replace with oat cream or rice milk for a different texture.

Are red peppers safe for a low histamine diet?
Fresh red peppers are usually well-tolerated, but avoid jarred or roasted peppers preserved in vinegar.

What pasta is best for low histamine diets?
Freshly cooked gluten-free pasta or same-day homemade pasta works best.

Try More Recipes:

• Low Histamine Mexican Chicken
• Low Histamine Chicken Noodle Soup
• Low Histamine Honey Chicken