Are you struggling with what you can eat for breakfast on a low-histamine diet? Most of our favorite breakfast foods, like eggs, bacon, tomato, and avocado, are high in histamine.
Top that off most low histamine breakfasts, like oatmeal with fruit or gluten-free muffins, are like having dessert for breakfast which is definitely not my favorite. And most oatmeal and big bowl cereal breakfasts are low in protein and high in sugar.
This potato pancake recipe with cottage cheese topping is a great alternative to oatmeal or muffins, as it is high in protein and will help you through the morning without feeling hungry.
Cottage cheese offers an excellent protein source that is low in histamine. Make sure to use fresh cottage cheese as it is lower in histamine. Histamine will increase with most foods as it ages, especially with animal protein.
This recipe also contains great natural antihistamine foods – radishes, parsley, and onions. You could also top off these pancakes with watercress, one of the best natural antihistamines. Learn more about the best natural antihistamines.
If you are highly sensitive to foods high in histamine, I would make the following adjustments.
- Only use the egg yolk and add half a tablespoon of water to make up for the egg whites. Egg yolks are low in histamine, but egg whites are histamine liberators.
- Or, use an egg substitute – 1 tablespoon flaxseed powder with three tablespoons of water; let sit to form a gel.
- For the shallots, I recommend eliminating the green onion or shallots in the topping. Onions are slightly high in histamine, so I would limit those.
- Use parsley instead of dill as parsley is low in histamine. Both herbs contains natural antihistamines BTW.
Enjoy!
Low Histamine Potato Pancakes
Savory breakfast that high in protein and low in histamine.
Kitchen equipment needed:
- Nonstick skillet
- Grater
- 5/8 cup (140 g) potatoes, peeled, and grated (Can can also use frozen hash browns)
- 1/4 cup (50 g) zucchini, grated
- 1/2 shallot, chopped
- 2 tbsp parsley or dill, chopped
- 2 tbsp spelt flour
For the Topping
- 1/4 cup (50g) Low Fat cottage cheese
- 1 tbsp yogurt (Optional)
- 2 radishes, chopped
- 1 tbsp parsley or dill, chopped
- 1 green onion, chopped
- If using frozen hash browns, make sure that they are thawed. If not using prepared hash browns, then wash, peel and grate the potatoes using the finest grooves. Wash and grate the zucchini as well. Place in a bowl and add in the egg*, shallot, dill, flour and salt and pepper. Mix well until combines to make the pancake batter.
- Heat up a non-stick frying pan and fry small pancakes for 3 minutes, then flip and fry for another 1 minute.
- Finely chop the radish and the other half of the shallot (optional). Mix in the parsley, cottage, and optional yogurt. Season to taste with salt and pepper.
- Serve pancakes warm with cheese mix on the top.
Eileen Schutte, MS, CN, FMN – One of my biggest passions is to help clients overcome food intolerances like histamine intolerance and sensitivities so that they can enjoy food again. My other passion is nutrigenomics, speaking to your genes through nutrition with focus on digestive health, autoimmune conditions, and skin health. I hold a master's degree in functional nutrition from the University of Bridgeport, Connecticut graduating Summa Cum Laude. After completing my masters I went on to get my certification in Functional Medicine Nutrition, and am a Certified LEAP Therapist (food sensitivities program). In addition, I am pursuing advanced education in Nutrigenomics through the American College of Nutrition.
