Low Histamine Smoothie Bowl

This low histamine smoothie bowl is thick, refreshing, and easy to customize. With frozen mango or peach and smooth plant milk, it blends into a soft, scoopable texture. Optional chia seeds and a touch of maple syrup give added fiber and sweetness — all made with anti-inflammatory, clean eating ingredients. Top it with your favorite tolerated add-ins for a colorful, immune-soothing meal.

Ingredients Needed:

• 1½ cups frozen low histamine fruit: mango, peach, or blueberries.
• ½ cup plant milk: additive-free (like coconut or homemade hemp milk).
• ½ tsp milled chia seeds (optional): for texture and fiber.
• 1 tsp pure maple syrup (optional): adds sweetness if desired.

How To Make Low Histamine Smoothie Bowl:

Blend Base:
Pour plant milk into your blender. Add frozen fruit, chia seeds, and maple syrup (if using).

Blend Thick:
Blend until thick and creamy. Scrape sides as needed. Add more plant milk a little at a time to adjust consistency.

Serve in Bowl:
Spoon into a bowl and top with tolerated low histamine toppings like coconut flakes or puffed rice.

Recipe Tips:

• Use mango, peach, or blueberries for low histamine fruits.
• Avoid strawberries or citrus which may trigger histamine.
• Use only additive-free plant milk.
• Add toppings like fresh mango chunks or unsweetened coconut flakes.
• Eat immediately to enjoy the cold, thick texture.

How to Store & Reheat:

• Room Temperature: Not recommended — eat cold and fresh.
• Fridge: Store without toppings for up to 12 hours. Stir before eating.
• Freezer: Freeze in silicone molds for up to 1 month. Re-blend before serving.

Nutrition Facts (per serving):

• Calories: 200
• Sodium: 20 mg
• Protein: 3 g
• Fat: 5 g
• Carbs: 38 g
• Fibre: 4 g
• Sugar: 28 g

FAQs:

What fruits are safe for a low histamine smoothie bowl?
Use low histamine fruits like mango, peach, or wild blueberries. Avoid citrus and strawberries.

Can I add protein to this smoothie bowl?
Yes — add a small amount of additive-free hemp protein if tolerated.

What toppings are low histamine?
Try coconut flakes, puffed rice, hemp seeds, or tolerated fruits like banana or mango.

Is maple syrup low histamine?
Yes, 100% pure maple syrup is low histamine, but optional if fruits are sweet.

Can I make this ahead?
It’s best fresh, but can be stored up to 12 hours in the fridge without toppings.

Try More Recipes:

• Low Histamine Kale Smoothie
• Low Histamine Cherry Smoothie
• Low Histamine Mango Smoothie

Low Histamine Smoothie Bowl

Recipe by Evelyn ReedCourse: DrinksCuisine: AmericanDifficulty: Easy

Servings

1

servings

Prep time

5

minutes

Cooking timeminutes

Calories

200

kcal

A creamy, allergy-friendly smoothie bowl made with frozen fruit and clean plant milk. A gut-friendly, anti-inflammatory way to start your day.

Ingredients

• 1½ cups frozen mango, peach, or blueberries
  

• ½ cup additive-free plant milk
  

• ½ tsp milled chia seeds (optional)
  

• 1 tsp pure maple syrup (optional)

Directions

• Add plant milk, frozen fruit, chia seeds, and maple syrup to blender.
  
• Blend until thick and creamy, scraping down as needed.
  
• Add more plant milk for smoother texture.
• Spoon into a bowl and top as desired.