I can bet one of the things you miss most on a low histamine diet is PIZZA!
I can’t tell you how many requests I have had for a low histamine pizza recipe. It seems to be the one food no one wants to go without.
Today, I've got a low histamine pizza recipe for you that can finally satisfy the craving for this delicious comfort food while keeping your health in check.
And, while you may not be able to enjoy the convenience of buying your favorite pizza from your local Italian restaurant, you will be able to enjoy a pizza without having to worry about your histamine intolerance symptoms flaring up.
A typical pizza is a minefield of ingredients that either contain histamine themselves or trigger the release of histamine. Not something you want when you are out having fun with your friends, or settling down on your couch to watch a movie.
Yeast, gluten, tomatoes and cheese set the stage for itching, sneezing and wheezing. Not to mention any of the most common toppings. Olives, pineapple (if you are that way inclined!), pepperoni, and ham make the situation even worse.
The bad news is: The typical pizza is not for you.
The good news is: I have developed a low histamine pizza recipe for you so that your pizza-eating days are not over.
Making pizza from scratch can be fun and therapeutic. The end result is satisfyingly delicious. The best part is that you did it all yourself. You made the base, the “tomato” sauce - or shall I say, faux-mato sauce - and selected the best toppings.
You get to indulge in the food you crave without breaking out in hives or any other histamine intolerance symptoms.
Low Histamine Pizza: Ingredient Options
All you need is a little creativity to construct a tasty low histamine pizza!
Using low histamine ingredients that you may not normally find in a pizza recipe opens the door to new taste sensations.
You may not even miss the old pizzas you used to enjoy before you learned of your histamine intolerance.
- The base needs to be made using gluten-free flour and you will also need to avoid using yeast. This point is particularly applicable for those with gut issues (which are common with histamine intolerance), as gluten can be a gut irritant. If you can tolerate flour fully, then you do have the option to go ahead with it. I would simply suggest to use a completely organic, unbleached flour with no additives whatsoever! Clean is always the best way to go
- Tomatoes are on the list of foods to avoid, so they need to be replaced in your histamine-friendly recipe. In this recipe we have used pureed roasted red peppers with some onion, garlic and fresh herbs. The onion and garlic are both antihistamine ingredients – an added bonus. And, the pureed red pepper adds that pop of red that pizza is so famous for.
- Cheese, processed meats such as pepperoni and ham, pineapple, avocado, and olives need to be replaced with low histamine alternatives. You can choose from fresh mushrooms, bell peppers, corn, onion, zucchini, yellow squash and fresh herbs. Additionally, if you want to add a "cheesy" flavor you can use nutritional yeast. It's notable that nutritional yeast does not contain live yeast, and is typically considered low histamine, so most people can handle this without issue - however, individual food sensitivities can always vary so be sure to always listen to your own body and preferences here!
If you want to explore more classic favorites, I definitely recommend to check out my Low Histamine Cookbook and Low Histamine Dessert Book Bundle - which together have 170 recipes that will quickly become new favorites!
Low Histamine Pizza Recipe
Makes: 2 x 12-inch pizzas
Low Histamine Pizza Base Recipe Ingredients:
3 cups (420 g) Gluten Free Bread Flour
4 tsp aluminum-free baking powder
1 tsp salt
2 Tbsp (30 g) extra virgin olive oil
1 Tbsp (21 g) maple syrup
1 cup (250 ml) lukewarm water
Method:
- Preheat the oven to 375°F (190°C).
- If you have a stand mixer*, fit it with the bread hook.
- Place the flour, baking powder and salt in the bowl and whisk to combine.
- With the mixer running on slow speed, slowly add the extra virgin olive oil, maple syrup and water to the flour mixture.
- Increase the speed of the mixer to medium and continue to mix for five minutes. Once the dough has been kneaded like this for five minutes it should become smooth and elastic.
- Place the dough in a lightly oiled bowl, cover and place in the fridge to rest for ten minutes.
- To shape the dough, divide it into two even pieces.
- Shape each piece of dough into a round ball and place on a floured surface. Dust with extra flour and roll out to form your pizza bases, each with a 12-inch diameter.
- Place onto a piece of parchment paper.
*If you don’t have a stand mixer, start by mixing the flour, salt and baking powder in a large bowl. Make a well in the centre and add the olive oil, maple syrup and water. Slowly mix the dry and the wet ingredients together to form a dough. It may start off quite sticky. Turn the dough out onto a floured surface and knead for about five minutes until the dough becomes smooth and elastic. Rest as above.
Low Histamine Pizza Sauce Recipe Ingredients:
4 red peppers
1/4 cup melted butter
2 Tbsp pure butter for frying
1 onion, peeled and diced
2 cloves garlic, chopped
1 Tbsp fresh basil, chopped
Freshly cracked black pepper
½ cup (125 ml) coconut cream (if you don't like coconut, you can add 2 extra red peppers and skip this ingredient!)
Method:
- Preheat the oven to 450 F (230 C).
- Halve the red peppers and remove the seeds. Place on a baking tray, skin-side up, and drizzle with 1/4 cup melted butter.
- Place the baking tray in the preheated oven and roast the peppers for about fifteen minutes, until just tender.
- Meanwhile, place the 2 Tbsp butter in a saucepan and fry the onion and garlic.
- Remove the red peppers from the oven and let them cool slightly. It should be easy to remove the skin if you wish for easier digestibility. Remove the skin (optional) and chop roughly. Add them to the saucepan with the onion and garlic.
- When the onions are cooked, add the fresh basil, black pepper and optional coconut cream.
- Using a stick blender, puree the vegetables to make a smooth sauce.
- Spread the sauce over your pizza bases.
Low Histamine Pizza Topping Ingredients:
Choose from:
Mushrooms
Green, red and yellow peppers
Corn
Onion
Zucchini
Our Cauliflower Low Histamine Hummus
Yellow squash
Any other low histamine vegetable
Fresh herbs
Nutritional yeast (does not contain live yeast, adds a cheesy flavor)
Method:
- Preheat the oven to 350 F (175 C).
- Slice the vegetables you are going to be using as the topping on your pizza and sprinkle them over the top. The hummus will add some of the creaminess you are missing when you don’t use cheese.
- Place the pizzas in the oven and cook for 15-20 minutes or until your toppings are tender and the dough is fully baked through. Allow to stand for 5 minutes before slicing and eating.
Now you have it, a low histamine pizza recipe that can finally satisfy your pizza cravings!
Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes!
Put your health in nature's hands.
Anita Tee, Nutritional Scientist
