Low Histamine Pumpkin Muffins

Jump to Recipe

These low histamine pumpkin muffins are soft, naturally sweet, and full of warm fall flavors. Made with tigernut flour, pumpkin, and simple anti-inflammatory spices, they’re a gentle-on-digestion option for anyone following a low histamine diet. Naturally gluten-free and made with clean ingredients, they’re great for breakfast, snacks, or anytime you need a comforting bite.

Ingredients Needed:

• 1⅓ cup tigernut flour (150 g): mild, nut-free flour that’s allergy-friendly.
• 1 cup pumpkin purée (250 g): fresh or homemade, no additives.
• ¼ cup + 1 tbsp arrowroot (50 g): light starch for binding.
• ½ cup maple syrup (125 ml): natural sweetener, use less if preferred.
• 1 tsp baking soda: helps muffins rise.
• 1 tbsp lemon juice: supports rise, better than vinegar for histamine.
• 1 tsp ground cinnamon: optional warming spice.
• 1 tsp alcohol-free vanilla extract: must be additive-free.
• ⅛ tsp ground ginger: mild spice, optional.
• ⅛ tsp ground cloves: optional for flavor depth.

How To Make Low Histamine Pumpkin Muffins:

Prep Oven & Pan:
Preheat your oven to 360°F (180°C). Line or lightly oil a muffin pan.

Blend Wet Ingredients:
In a blender, combine pumpkin purée, maple syrup, lemon juice, and vanilla. Blend until smooth.

Mix Dry Ingredients:
In a large bowl, stir together tigernut flour, arrowroot, baking soda, cinnamon, ginger, and cloves.

Combine Wet & Dry:
Pour the blended mixture into the bowl of dry ingredients. Stir until fully combined.

Fill Muffin Tin:
Spoon batter into muffin cups, filling evenly. You should get about 6–8 muffins.

Bake:
Bake for 25 minutes. Test doneness by inserting a knife — it should come out clean.

Cool & Serve:
Let muffins cool before removing from pan. Enjoy warm or at room temperature.

Recipe Tips:

• Use fresh or homemade pumpkin purée to avoid additives.
• Choose lemon juice over vinegar to reduce histamine risk.
• Adjust spice levels to your tolerance — use less if sensitive.
• Tigernut flour keeps these muffins nut-free and gut-friendly.
• Cool completely before storing to prevent moisture buildup.

How to Store & Reheat:

• Room Temperature: Store in an airtight container up to 2 days.
• Fridge: Keep for up to 5 days in a sealed container.
• Freezer: Freeze for up to 2 months. Reheat at 300°F for 10 minutes or until warmed through.

Nutrition Facts (per muffin):

• Calories: 184
• Sodium: 70 mg
• Protein: 2 g
• Fat: 5 g
• Carbs: 32 g
• Fibre: 3 g
• Sugar: 15 g

FAQs:

Is pumpkin low histamine?
Yes, fresh or homemade pumpkin is low histamine. Avoid canned versions with preservatives.

What can I use instead of tigernut flour?
If tolerated, almond flour can be used. Otherwise, tigernut is best for a nut-free, allergy-friendly option.

Is vanilla extract safe on a low histamine diet?
Use only alcohol-free, additive-free vanilla extract to stay low histamine.

Can I reduce the maple syrup?
Yes! You can cut the amount by half or use mashed banana for part of the sweetness if tolerated.

Can I make this recipe AIP-compliant too?
Yes — ensure your vanilla and spices are AIP-compliant, and use AIP-friendly baking soda alternatives if needed.

Try More Recipes:

• Low Histamine Smoothie Bowl
• Low Histamine Kale Smoothie
• Low Histamine Cherry Smoothie