low histamine salad recipe cauliflower pomegranate

Low Histamine Cauliflower and Pomegranate Salad Recipe

Are you ready for a sweet and savoury combo that will knock your socks off? Well this low histamine cauliflower and pomegranate salad packs a punch!

This delicious smokey and crunchy salad pairs well with a piece of freshly cooked meat or, can be eaten on its own if you're in an all-salad mood. With the sweet, yet tart combo of the pomegranate seeds, cauliflower as a main ingredient might just become your new favourite food.

It's perfectly refreshing during a warmer day and adds unique flavor explosions that you may be missing if your low histamine diet has gotten too routine.

That brings me to the health benefits of the ingredients in this delightful, summery salad.

Of course, most salads can be a minefield of high histamine ingredients. Spinach, tomatoes, lemony salad dressings...the list goes on but even thinking about it can make your stress start to climb!

Eating variety, vegetables, and foods that are compatible with our body are of course going to remain priorities - albeit more challenging when several healthy foods are off limit due to high histamine levels.

Remember, I always choose my ingredients very carefully so they're not only low in histamine, but prevent histamine release and promote total-body health and healing. Check out my foods list for a comprehensive guide to the best and worst foods for healing histamine intolerance!

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Now, let's look further into what you'll be eating when it comes to this low histamine salad...

Low Histamine Salad: Nutrition Info

Cauliflower as most vegetables, this food isn't exactly calorie dense - quite the opposite, actually! But, don’t let that lead you to believe that it’s low in nutrients, too. As far as superfoods go (which, by the way, isn't exactly a real term we use as scientists) - well, cauliflower is about as close as it comes to achieving this status! (Or, anything from the Brassica family, really)

Cauliflower is packed with fibre and vitamins, particularly vitamin C and vitamin K, which makes it an excellent choice as a staple in your low histamine diet. Research shows that vitamin C can help to stabilize mast cells and break down histamine.

In fact, it’s one of the nutrients given to seamen who suffer from motion sickness, which typically involves a histamine response (that's SEA-men, to clarify).

In addition to its function of helping you to manage your histamine intolerance, cauliflower has been shown to be full of inflammation-fighting antioxidants, which can help to reduce the risk of disease, including cancer and heart disease.

Another bonus about cauliflower (gosh, I feel like I'm in love with cauliflower) is its choline content. Choline is an important nutrient that is involved in DNA maintenance, it is important for the function of the nervous system and it has been found that those who have low levels of choline in their diet also have a higher risk of heart and liver disease, as well as neurological disorders like Alzheimer’s and other dementias.

In general, cauliflower provides a great nutrient-rich alternative to gluten-containing grains, which you’ll want to avoid on your low histamine diet.

One factor you should watch out for, which may not apply if you've made it this far down the post, is that many individuals with digestive distress have a problem with high fiber foods such as cauliflower.

Cauliflower is also known to be one of the higher gas-creating foods, so if you're really uncomfortable with cauliflower, this recipe probably isn't for you.

If, however, you do not experience gas or digestive distress from this amazing vegetable, then it's a great option to try out!

Ok, I'll shut up about cauliflower now and (sadly) move onto something else.

Wait, one more thing! Here's 3 other low histamine recipes with cauliflower:

Ok I'm done now, promise.

Another powerhouse ingredient in this salad is the pomegranate seeds. Many fruits cause symptoms in those with histamine intolerance; fortunately, pomegranate is not one of them. Lucky for you, this fruit, that contains so many beneficial properties that’s unrivalled by many other foods, has made its way onto your list of foods to enjoy.

Not only do pomegranate seeds provide a wonderful pop of colour to your meals, they add a tangy sweetness, a little bit of a crunch, and another source of that sought-after vitamin C.

Along with it’s histamine-lowering properties, you can thank pomegranate seeds for their anti-inflammatory effects, blood pressure lowering properties, pain relieving capabilities, and anti-microbial action, all of which can further help you to manage your health and improve your quality of life.

This really is a great tasting, healthy and satisfying low histamine salad that pairs well with many other dishes. If you’d like, add freshly cooked lamb or chicken to make it a meal for the whole family.

Below I've included the recipe, another ingredient to note is the chickpeas which are technically low histamine if they have no additives. I typically opt for a dried organic source with no additives. Additionally, you can soak them changing the water every few hours to remove some of the problematic factors and avoid histamine build-up and then cook them for longer periods of time to make them more easily digestible.

Let's be real here - if you have digestive problems that involve difficulties with FODMAPS or fibre in general, which is often applicable to those with excessive gas and bloating issues, then between the cauliflower, chickpeas and other raw vegetables, this salad may not be for you.

But, let's keep in mind this is a low histamine salad recipe so it does stay true to it's purpose in that sense. Many individuals have cross-intolerances, and histamine intolerance can be expressed through or accompanied by many different symptoms and other issues. 

You know your body best, and you can believe in that!

Low Histamine Cauliflower and Pomegranate Salad Recipe

Makes 4-6 servings

Calories: 120 (Carbohydrate 15g; Protein: 4g; Fat: 6g)


  • 2 heads cauliflower, broken up into medium sized florets
  • 2 tbsps olive oil (more for serving - optional)
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • Pinch salt
  • ¼ tsp freshly ground black pepper
  • ¼ medium white onion, finely diced
  • 2 tsp pure, raw honey or maple syrup
  • ½ - ¾ cup fresh pomegranate seeds
  • ½ cup fresh parsley, roughly chopped
  • 1 cup dried, cooked chickpeas (optional for those who have reintroduced and can tolerate legumes, as they contain other biogenic amines - if unsure, omit this ingredient)


  1. Preheat the oven to 425 F. In a large bowl, toss the cauliflower florets with the oil, turmeric, coriander and salt and pepper until well coated. Move onto a lined baking tray and spread out into a single layer.
  2. Roast for 20 minutes, until the cauliflower begins to brown, turning once during the process.
  3. As the cauliflower is roasting, in a serving bowl, add the onion, pomegranate seeds, parsley and optional chickpeas set aside.
  4. Once the cauliflower is cooked, drizzle with the honey and set aside to cool. Once cooled, add it to the serving bowl with the other ingredients and serve immediately. Drizzle with a little olive oil if desired.


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.

Anita Tee, Nutritional Scientist

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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.

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