Low Histamine Ricotta Pasta

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This gut-friendly pasta blends whipped ricotta with fresh herbs for a silky, mild sauce. Instead of garlic and onions, scallion greens and chives bring flavor without causing symptoms. The dish comes together in 20 minutes, perfect for a fresh-cooked, weeknight meal.

Ingredients Needed:

• 4 oz farfalle or pasta of choice – freshly cooked.
• 1 tbsp butter – unsalted, fresh.
• 2 tbsp scallion greens – thinly sliced.
• 1 tbsp fresh chives – chopped.
• 1 tsp dried thyme – or fresh if available.
• ½ cup ricotta cheese – fresh, creamy.
• 2 tbsp fresh herbs – parsley, basil, or dill.
• 2 tbsp blanched almonds or sunflower seeds – crushed.
• Pinch salt – optional.

How To Make Low Histamine Ricotta Pasta:

Cook Pasta: Boil pasta in salted water according to package directions. Reserve ½ cup pasta water, then drain.

Cook Aromatics: Melt butter in a skillet. Add scallion greens, chives, and thyme. Cook 2–3 minutes until softened.

Whip Ricotta: In a blender or food processor, blend ricotta and fresh herbs for 10–20 seconds until smooth and fluffy.

Combine: Add pasta and whipped ricotta to skillet with aromatics. Stir gently, adding pasta water as needed until sauce reaches desired creaminess. Heat gently for 1–2 minutes.

Serve: Spoon into bowls, top with crushed almonds or sunflower seeds, and extra herbs. Serve immediately.

Recipe Tips:

• Use fresh ricotta for lowest histamine levels.
• Almonds or sunflower seeds give crunch without the histamine risk of pistachios.
• Eat immediately after cooking to keep histamine levels low.

How to Store & Reheat:

• Room Temperature: Eat within 30 minutes.
• Fridge: Store in airtight container up to 24 hours.
• Freezer: Not recommended — ricotta may separate. Reheat gently with a splash of water.

Nutrition Facts (per serving):

• Calories: ~420
• Sodium: ~170 mg
• Protein: ~16 g
• Fat: ~18 g
• Carbs: ~50 g
• Fibre: ~3 g
• Sugar: ~2 g

FAQs:

1. Can I use gluten-free pasta?
Yes, it works well and keeps the recipe gut-friendly.

2. Is ricotta safe for histamine intolerance?
Fresh ricotta is generally well tolerated, unlike aged cheeses.

3. What can I use instead of almonds or sunflower seeds?
Hemp seeds or pumpkin seeds can work if tolerated.

4. Can I add vegetables?
Yes, fresh zucchini or spinach added at the end works well.

5. How do I make it dairy-free?
Swap ricotta for blended silken tofu with fresh herbs.

Try More Recipes:

• Low Histamine Pumpkin Pasta
• Low Histamine Creamy Pasta Sauce
• Low Histamine Chicken Pasta