Low Histamine Cauliflower Rice Pudding Recipe

Who doesn't love a good low histamine dessert - especially when that means PUDDING!

But along with the word dessert, usually comes a lot of questions regarding health and nutrition: should I be eating this? Am I even hungry? is it going to make me feel poorly?

And, when you’re living with histamine intolerance, that last one is of particular importance. You know you shouldn’t eat sugary foods for your health, and refined flour isn't doing you any favours - so, you’re probably wondering how we can sneak pudding into a low histamine diet, and make it really healthy at the same time!

Well - brace yourselves for this part, because I'm about to shock you........ the main ingredient is cauliflower! WAIT… don’t leave.

I get it - it seems weird. But, I promise, you’ll be as mind-blown as I am about this vegetable, often used as a substitute for rice, being used in a pudding.

Now, before we get to the taste test, let me explain why I've strategically chosen each ingredient to boost your health and help you on the road to a stronger body!

Low Histamine Cauliflower Pudding Recipe: Nutrition Info

Cauliflower is a really versatile vegetable. No longer is it simply considered by the general public as a fluffy, white, slightly smelly side dish that goes best smothered in cheese. Now, it’s used in many low-cal, healthy alternatives to everyday junk food like pizza, mac n cheese, and plain rice.

Cauliflower has a great nutrient profile, is high in fibre and a good source of antioxidants, which can help to ease inflammation, such as that experienced during a histamine flare-up. Cauliflower is also a great substitute for grains and legumes in the diet, which are also on the avoid list for my low histamine diet - not necessarily because they're all high in histamine themselves, but for a variety of reasons such as contributing to inflammation, promoting histamine release within the body or simply being common gut irritants.

Now, we know it is a pretty pungent vegetable, so how do I make sure it’s not going to overpower the sweetness you want from a pudding? Well, you add things like coconut milk, raw honey and low histamine spices, of course.

Coconut milk offers a great way to thicken the dish into a rice-pudding consistency. It’s high in good quality fats called medium chain triglycerides, and adds a delicious flavour. It is high in calories, so use it sparingly in dishes such as these if you're watching your weight.

Spices are tricky on a low histamine diet. And it’s unfortunate that cinnamon is on the avoid list when you have histamine intolerance. There are however, other spices you can use, and the most appropriate here seems to be a combination of cardamom and a touch of ground coriander, which bring about a great, complementary kick of flavour to combine with the coconut milk and cauliflower.

The last two ingredients are often questioned on a low histamine diet: pure, raw honey and fully cooked eggs.

In general, I find it’s the commercially prepared varieties of honey that irritate sensitive individuals, with all of their chemical and sub-par ingredients, while raw, organic honey is not only tolerated but even beneficial. Honey has so many antibacterial ingredients and a heavy nutrient profile.

But, be warned - that's no excuse to begin chugging down the honey jar. Although it may be natural, honey is still extremely high in sugar - and, I cannot stress this enough: natural sugar is still sugar!

If you're not a honey fan at all, you can also sub it out for maple syrup, which we know is low histamine from my Low Histamine Maple Oat Cookie Recipe!

Now, to get to the eggs - it's important to note that most individuals on a low histamine diet are able to tolerate fully cooked eggs quite well! It’s raw egg - specifically, raw egg whites, that are a serious histamine liberator. Eggs contain beneficial ingredients such as choline, which helps to regulate gene expression and prevent cellular ageing!

Want more interesting insights into what you should and shouldn't be eating on a low histamine diet? Click below to get my comprehensive low histamine diet, which eliminates harm-causing foods and incorporates healing foods beyond just considering histamine levels alone!


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Low Histamine Cauliflower Rice Pudding Recipe

Makes 2 servings
Calories: 346 (Carbohydrate: 17.3g; Protein: 11.4g; Fat:26.2g)

  • 3 cups riced cauliflower (cooked)
  • 1 cup coconut milk
  • 1 tsp cardamom
  • ½ tsp coriander
  • 1 pinch salt
  • 1 tablespoon raw honey
  • 2 large eggs


  1. Combine 1½ cups of the cooked riced cauliflower with the coconut milk in a saucepan and turn to medium heat until just bubbling.
  2. Add the spices, raw honey and whisked egg, and bring to a simmer for about 4-5 minutes.
  3. Slowly add the remaining 1½ cups of cooked riced cauliflower, stirring it in until you get desired consistency. More riced cauliflower will give a thicker consistency, less will be a thinner variety.
  4. Turn the heat down to low, and, stirring constantly, allow the pudding to thicken full, which takes another 4-5 minutes.
  5. Turn off the heat, and allow to cook, covered, for another 3 minutes.
  6. This recipe is best served cool, refrigerated overnight and served with a dusting of spices. It can be enjoyed warm if you simply can’t wait!

Want more low histamine dessert recipes? Check out my book "Heal with Sweets" for 60 nutritionist-approved dessert recipes.

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