Low Histamine Recipe: Breakfast Apple Pie (Sugar Free and Gluten Free)

Low Histamine Recipe: Breakfast Apple Pie (Sugar Free and Gluten Free)

I was planning on waiting to post this, but I kept on getting inbox messages and honestly am so excited about it that I had to drop everything to bring you the recipe for a breakfast pie that’s so delicious it will change your life! (And possibly digestive health)….

Recently, I wrote a post on the benefits of stewed apples on histamine intolerance. As explained in my other post, preparing apples in this way actually has the power to modify gene expression, inflammation, bacterial balance, estrogen responses and cell cycles, all through a fantastic biological mechanism involving aryl hydrocarbon receptors. (If you’re interested in the scientific breakdown behind all of these benefits, you can read about them here.)

But, let's just say that the gist of it is we are now understanding more and more how the gut acts as an epicentre for our health. Stewed apples have an excellent impact on gut health, the gut microbiome and so much more as I mentioned briefly above.

Stewed apples can therefore make your tummy happier and your overall health - including histamine intolerance and histamine intolerance symptoms - feel dramatically better.


Due to discovering all of the amazing benefits involved from daily consumption of delicious stewed apples, I decided to incorporate this into my daily routine and see how it goes (the verdict so far: delicious ).

But the taste was so reminiscent of apple pie filling that pretty soon I was dying for a slice of delicious pie with every meal. Being the mostly gluten free nutritionist that I am (I'm pro: enjoy your life and go off course on occasion as long as your body can handle it and symptoms don't go crazy), I decided it was time to invent a guilt-free pie that I could monstrously devour in one sitting, while scientifically considering it a health-enhancing therapy. Now that’s what I call a win-win.

To expand on the above, enjoying some of your favorite foods even if they are considered "unhealthy" can be a healthy act in itself, if your body can tolerate it. For example, the if your closest friends or family gets you a surprise birthday cake on your special day, the stress of refusing to eat it due to the ingredients it contains can be worse for your health than just enjoying a slice and having a good laugh.

However, this is not to be taken out of context - if you are severely gluten intolerant or celiac, for example, then of course the physical damage of consuming that cake would be way worse and even cause additional stress.

Although, I would hope if you are that your friends and family would know about it and think to get you a gluten-free cake instead :)

But, in any case, there are benefits to experiencing the pleasure of treating ourselves once in a while. What we may not always realize though is that many of these treats can be made in a way that's just as delicious and incredibly nutritious, that we can feel like we are having treats way more frequently without adding a physical stressor into our lives.

We can experience the pleasure often alongside of the health benefits, rather than feeling like we are stuck in a constant battle of having to pick between the two things, and that's what this recipe is all about!

So, although a slice of this pie makes a great dessert, I’ve also designed this recipe to be a stand-alone meal, with well-rounded nutritional and caloric considerations to keep you feeling full throughout the day.

Here I give you the keep-you-full-all-morning, immune regulating, digestive health improving, low histamine, delicious tasting apple pie:

The Recipe

Ingredients (makes one 8×6 inch baking dish):


  • 5 tbsp coconut flour
  • 2 tbsp coconut oil
  • 1 large egg
  • ½ tsp vanilla extract


  • 2 apples of your choice (Bramley or Granny Smith have the highest polyphenol content to maximize the digestive benefits)
  • ¼ cup water


  1. Preheat the oven to 350F.
  2. Mix all ingredients for the crust together in a bowl. It helps to melt the coconut oil for a few seconds in the microwave if your house is cold and the coconut oil is solidified.
  3. Press the dough into the baking dish to cover the bottom and go up the sides.
  4. Place the pie shell in the oven and bake for 15-20 minutes, or until golden brown.
  5. While the pie shell is baking, peel and core the apples, and cut them into thin slices.
  6. Add the apples and water into a heavy-bottomed pot and cook on medium-high for 10 minutes, or until the apples form a soft pulpy mass no longer discernable as individual apple slices. Set aside.
  7. Once the pie crust is cooked and cooled, pour the pie filling into the crust.


Voila! Delicious apple pie. I encourage you to try eating this every day for 2 weeks, and see if you experience digestive improvements! Wishing you all happy taste buds and happy tummies!

Put your health in nature's hands.

Anita Tee, Nutritional Scientist

Author Photo

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.

Back to blog

Our Top Sellers