The Perfect Low-Histamine Charcuterie Board

If you are anything like me, your heart broke a little bit when you realized almost everything on your beloved charcuterie board was off-limits on a low histamine diet. But never fear, this low histamine charcuterie board will help your heart heal. This recipe is a go-to for me, giving me a super quick and easy low histamine snack or lunch option that is still so satisfying.

ALL ABOUT THE INGREDIENTS

All the ingredients used in this recipe are truly low histamine and can be found on the TLH YES List.

The SIGHI values below are from the Swiss Interest Group Histamine Intolerance (SIGHI), and a value of 0 means the ingredient is compatible with a low histamine diet.

CUCUMBER – SIGHI 0

Cucumbers are low in histamine. They have a fresh, crisp taste with a slightly melon-like flavor and a refreshing crunch. Their mild flavor and hydrating properties make cucumbers a versatile and safe choice for adding a refreshing element to salads, snacks, and salsas.

BELL PEPPER – SIGHI 0

Bell Peppers are low in histamine. The bell pepper AKA the sweet pepper is the only pepper that is compatible with a low histamine diet. Fresh bell peppers have a crisp, slightly sweet taste with a refreshing crunch, ideal for salads, salsas, or as a crunchy snack. When roasted, their flavor sweetens considerably, transforming into a rich, smoky, and slightly caramelized taste.

FRESH MOZZARELLA – SIGHI 0

Fresh mozzarella is low in histamine. It is loved for its soft, mild, creamy flavor that subtly enhances without overpowering other ingredients. It works well for a low histamine diet because it is lower in histamine compared to aged cheeses, making it a safer choice for those with histamine sensitivities. Fresh mozzarella can be enjoyed in a variety of different ways, from salads to baked dishes where the mozzarella melts beautifully.

RICE CAKES – SIGHI 0

Rice cakes are low in histamine. They are known for their light, airy texture, and a subtly nutty, mild flavor. This makes them a versatile base for a variety of toppings. Their mild taste also allows them to pair well with both sweet and savory toppings. Any rice cakes will do as long as you check the ingredients to make sure everything is on the YES list. I like these thinner rice cakes by Lundberg which include brown rice and salt.

Suggested Brand: Lundberg Thin Stackers

BRAZIL NUTS – SIGHI 0

Brazil Nuts are low in histamine and are one of the few nuts we can eat on a low histamine diet. They are reminiscent of macadamia nuts in both taste and texture. What makes Brazil nuts particularly beneficial for those on a low histamine diet is they are an excellent source of selenium. This is an antioxidant that supports the body’s natural ability to stabilize histamine levels and mitigate allergic reactions.

BLUEBERRY – SIGHI 0

Blueberries are low in histamine. They are an excellent choice for a low histamine diet because not only are naturally low in histamines but also rich in antioxidants, which can help stabilize the body’s histamine levels and support overall health. These small but mighty fruits are versatile and can be used in a variety of dishes, from smoothies and desserts to savory pairings, making them a delicious and safe option for anyone managing histamine intolerance.

HOW TO MAKE THE PERFECT LOW HISTAMINE CHARCUTERIE BOARD

This low histamine charcuterie board is a super quick and easy lunch option. It can be made in 3 simple steps in about 5 minutes. Lunch in 5 minutes? Yes Please!

STEP 1 – Gather all your ingredients: Bell Pepper, Mozzarella, Rice Cakes, Blueberries, Cucumber, and Brazil Nuts.

STEP 2 – Slice up the bell pepper, cucumber, and mozzarella. You can use a peeler to remove a bit of the skin on the cucumber and create a pretty pattern.

STEP 3 – Beautifully lay all the ingredients out on a platter or charcuterie board.

THE PERFECT LOW HISTAMINE CHARCUTERIE BOARD FAQ