low histamine cookie recipe oatmeal

Maple Oatmeal Low Histamine Cookie Recipe

Are you hankering for some low histamine cookies?

Boy oh boy have I got a surprise for you. And, being the Canadian that I am, this recipe obviously includes my all-time favourite food: maple syrup.

Additionally, this is a low histamine maple oatmeal cookie - meaning you get that hearty and wholesome texture that only oatmeal cookies can provide.

OAT-MY-GOSH are you gonna love it!

Low Histamine Oatmeal Cookies

When I’m aiming to bake a carb-heavy low histamine cookie recipe, oats are one of my favourite ingredients.

Oatmeal is rich in soluble fibers such as beta-glucans, which are able to act prebiotically to support the health of your gut bacteria, which is a great underlying target for improving your histamine intolerance symptoms.

As you can see, the base of these low histamine cookies use oats along with gluten-free flour. Now, if you’re not a gluten-free foodie, you may opt for regular flour instead.

The reason I often opt for gluten-free ingredients is, because, gluten has shown to increase the production of a protein called zonulin, which pries apart tight junctions that hold intestinal cells together, and therefore may increase intestinal permeability.

This is a fancy scientific way of saying that overdoing it on the gluten can contribute to a leaky gut.

Since these low histamine oatmeal cookies already contain a high level of carbohydrates and sugars, my aim was to partially compensate for this by adding fiber-rich oats as a complex carbohydrate, using maple syrup and applesauce as natural, nutrient-rich sweeteners, instead of processed sugars and substituting regular flour for gluten-free flour.

These substitutions make these low histamine cookies way healthier than your average bakery oatmeal cookie.

Additionally, these low histamine cookies cookies are made fresh and contain ingredients that won't aggravate symptoms.

If you want to make a batch and slowly get through it (an on-demand low histamine cookie as a treat), I recommend freezing these cookies and grabbing them from the freezer to heat up as you go.

This method can prevent the formation of any mold or bacteria all while keeping histamine levels low.

In case you're not up to date on how to meal prep for histamine intolerance, have a look at this article which explains how histamine levels can rise in leftover foods and, what to do to keep your foods fresh and low histamine long after you make them: 5 steps to reduce histamine in leftover foods.

Anyway, back to the good part....oatmeal cookies!

Today you're going to learn a wholesome and delicious recipe that you can eat, guilt-free, while only adding nutrients into your diet - no histamine symptoms, no fuss.

So, who said you couldn’t have your low histamine cookies and eat them, too?

If you're still to find the right ingredients for your symptoms, download my free low histamine food list by clicking the button below.

Get the FREE Food List

Maple Oatmeal Low Histamine Cookie Recipe


  • 1 cup all-purpose gluten-free flour
  • ½ tsp baking powder
  • 2 tbsp unrefined cane sugar
  • 1 cup fast-cooking gluten-free oats
  • Few drops alcohol-free vanilla extract
  • 2 tbsp coconut oil
  • ½ cup maple syrup
  • 2 tbsp applesauce
  • 1 large egg


  1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
  2. In a bowl, combine flour, baking powder, sugar and oats.
  3. In a large, separate bowl, combine the vanilla, oil, maple syrup, applesauce and egg.
  4. Slowly add the dry ingredients to the wet ingredients and mix well.
  5. Line a baking sheet with parchment paper and, using a spoon, scoop the cookie dough onto the baking sheet flattening the tops.
  6. Bake for approximately 15 minutes and let cool.


And voila! Here you have your deliciously baked low histamine cookies. As mentioned above, eat them fresh or store them in the freezer to prevent histamine build-up over time. I would advise against keeping them for several days at room temperature, but instead having them straight from the oven or defrosting them whenever you have a craving. Enjoy!

Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes!

Get the Cookbook Bundle!

Put your health in nature's hands.
Anita Tee, Nutritional Scientist

Author Photo

Anita Tee

My name is Anita Tee. I'm a nutritional scientist who specializes in histamine intolerance. I hold a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology and Psychology.For the past ten years, I have used my experience in nutritional and medical health sciences to create a scientifically backed, natural approach to healthcare that relies 100% on evidence-based research.As I previously suffered from - and overcame - histamine intolerance, my focus is to increase recognition and expand the available resources and protocols available for resolving this particular disorder. To date, I have helped over 4,000 individuals fully resolve or better manage their histamine intolerance symptoms.

Back to blog

Our Top Sellers