low histamine hummus recipe

Cauliflower Low Histamine Hummus Recipe

Welcome to the home of histamine intolerance... and hummus

Searching for a low histamine hummus recipe? Well, I've got a recipe for what I call a LOW HISTAMINE YUMMUS!

I’m a big hummus fan - who isn’t? I was born and raised in Canada but my background is Lebanese, meaning hummus is basically in my blood. If you cut me open, I actually don't even know if any blood would come out or, instead, just a river of hummus.

But, enough about my biology, back to hummus!

So, to get to the real question that's probably on your hummus-loving mind today....is hummus low histamine?

Low Histamine Hummus Recipe

If you’re wondering if hummus is low histamine, the answer is... kind of…

Although most of the ingredients in hummus are tolerable by many histamine intolerance sufferers, traditional hummus does still contains a few ingredients such as lemon that may set off a histamine reaction!

Believe it or not, some histamine intolerance sufferers may even react to additives and preservatives in chickpeas if you’re going the route of canned chickpeas.

If you're looking for a comprehensive list of low and high histamine foods, as well as secret tips and tricks to reduce histamine symptoms, I recommend downloading my free Guide to Histamine Intolerance.

Get the Free e-Guide

To play it safe, I’ve created a 100% low histamine hummus recipe that will satisfy your hummus cravings while also being healthier than traditional hummus.

By substituting the chickpeas with cauliflower, this becomes a low histamine hummus recipe that’s also great for supporting a healthy gut while reducing inflammation and regulating gene expression.

Once again, that's not to say that you absolutely can't use chickpeas. The process is just very different in that you would need to make them from fresh and you couldn't store it very long as the histamine content will increase quickly due to the blending and processing that comes along with hummus. 

I do sometimes use chickpea recipes but I always make them fresh and I avoid blending them - for example the crunchy roasted chickpeas recipe in my cookbook that's great for movie nights!

Another great point about this low histamine hummus recipe is that the addition of healthy oils provides extra nourishment and can actually enhance nutrient absorption of fat-soluble nutrients.

The inclusion of olive oil in this recipe can also produce some amazing results, as studies have shown olive oil consumption to be one of the many methods for naturally increasing DAO enzymes.

Diamine oxidase (DAO) enzymes, for those who don't know, are the enzymes responsible for breaking down and degrading histamine. These enzymes specifically break down ingested histamine - ie. those that enter the body through dietary or environmental exposures - meaning that upping DAO enzymes or using DAO enzyme supplements can really reduce histamine levels and therefore symptoms!

Overall, you can see that this low histamine hummus kicks butt compared to any other hummus recipe you’re going to find.

And, it’s nutritionist-approved by a scientist who personally suffered from histamine intolerance!

So, try this delicious swap on hummus and experience the body-wide benefits of eating things that are compatible with your biology and your healing.

Get ready to say YUMMUS for my fav low histamine hummus!

Cauliflower Low Histamine Hummus Recipe

Ingredients (Makes 6 Servings)

  • 2 tbsp olive oil
  • 3 cups cauliflower florets
  • 2 tbsp water
  • ½ tsp salt
  • 2 garlic cloves
  • 1 tbsp organic tahini paste (optional if tolerable)
  • additional ¾ tsp salt
  • Additional 3 tbsp olive oil for serving
  • extra olive oil for serving


  1. In a microwave safe dish, mix the 2 tbsp olive oil, water, cauliflower, garlic cloves, and ½ tsp. salt; microwave for 15 minutes.
  2. Once tender, transfer to a food processor and pulse until well blended.
  3. Add in the tahini, olive oil and ¾ tsp. salt and blend until smooth.
  4. Serve in a bowl. Create a well to pour 3 tbsp olive oil into the hummus for serving (see photo). Serve alongside your favourite veggies, organic rice cakes or breads.

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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