low histamine cookie recipe oatmeal

Maple Oatmeal Low Histamine Cookie Recipe

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.

OAT-MY-GOSH are you gonna love it!

High Nutrient, Low Histamine 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 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.

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.

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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.

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

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Put your health in nature's hands.
Your histamine intolerance expert,
Anita Tee, Nutritional Scientist

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