10+ Low Histamine Chili Recipes for Delicious, Gut-Friendly Meals

Low histamine chili recipes offer a delicious way to enjoy a classic dish while avoiding high histamine ingredients. These recipes are perfect for anyone looking to reduce histamine levels in their diet without sacrificing flavor. You can create a hearty and satisfying meal that suits your needs with some simple ingredient swaps.

Whether you have histamine intolerance or simply want to try something new, low histamine chili can be comforting and enjoyable. With a variety of options available, you’ll find recipes that cater to different tastes and dietary requirements, making it easy to find the perfect dish for any occasion.

Turkey & Green Pepper Chili

Turkey and green pepper chili is a tasty choice for a low histamine meal. Using lean ground turkey adds protein without holding onto a lot of histamine. Green peppers give it a fresh flavor, while other spices can enhance the taste.

Start by browning the turkey in a pot over medium heat. Add chopped green peppers and cook until they’re soft. You can include low-histamine spices like cumin and oregano for extra flavor.

For a bit of warmth, consider adding a dash of chili powder or paprika. Remember to use fresh ingredients to keep it low in histamine.

This chili is easy to make and perfect for meal prep. It holds up well in the fridge, making lunches simple and healthy throughout the week.

Ingredients

• 1 lb (450 g) lean ground turkey
• 2 green peppers, chopped
• 1 can (15 oz or 425 g) diced tomatoes (check for low histamine)
• 1 onion, diced
• 1 tsp cumin
• 1 tsp oregano
• Salt to taste

Cooking Instructions

1. In a large pot, brown the turkey over medium heat.
2. Add the chopped onion and green peppers; cook until soft.
3. Stir in the diced tomatoes and spices.
4. Simmer for 20-30 minutes at 350°F (175°C).
5. Serve warm and enjoy!

Zucchini & White Bean Chili

Zucchini and white bean chili is a tasty option for a low histamine meal. It’s packed with fresh veggies, providing flavor and nutrition. This chili is hearty and satisfying, making it perfect for a cozy dinner.

Start by sautéing chopped onions and garlic in a pot. Add diced zucchini and cook until tender. Then, stir in white beans along with your favorite low histamine spices.

Let the chili simmer to blend the flavors. You can adjust the thickness by adding vegetable broth as needed. This dish is not only easy to make, but it’s also great for meal prep.

Ingredients

• 1 can of white beans, drained
• 2 medium zucchinis, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth
• 1 tsp cumin
• 1 tsp chili powder

Cooking Instructions

1. Sauté onion and garlic in a pot until soft.
2. Add diced zucchini and cook until tender.
3. Stir in white beans, broth, cumin, and chili powder.
4. Simmer for 20 minutes, stirring occasionally.
5. Adjust consistency with more broth if needed.

3) Pumpkin & Quinoa Chili

Pumpkin and quinoa chili is a warm, comforting dish that’s perfect for those with low histamine needs. This chili is not only nutritious but also easy to prepare.

To make it, you’ll want to start with canned pumpkin. It adds a smooth texture and a subtle sweetness. Quinoa is a great addition, bringing protein and a bit of crunch. You can also include black beans for extra fiber.

For flavor, use spices like cumin and chili powder. These add depth without triggering histamine issues. Remember to stay away from high-histamine ingredients like certain tomatoes or fermented items.

This dish is perfect for meal prep. You can store leftovers in the fridge for several days. Just reheat when you’re ready to enjoy a warm bowl.

Ingredients

• 1 can of pumpkin
• 1 cup quinoa
• 1 can of black beans (rinsed)
• 1 onion (chopped)
• 2 cloves of garlic (minced)
• 1 tsp cumin
• 1 tsp chili powder
• 4 cups vegetable broth
• Salt to taste

Cooking Instructions

1. In a large pot, sauté the onion and garlic until soft.
2. Add the spices and stir for 1-2 minutes.
3. Stir in the pumpkin, quinoa, black beans, and broth.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
5. Serve warm.

4) Sweet Potato & Lentil Chili

Sweet Potato & Lentil Chili is a delicious option for those looking for a low histamine meal. This recipe is not only hearty but also packed with nutrients. The combination of sweet potatoes and lentils makes it filling and satisfying.

To get started, gather your ingredients. You’ll need red onion, bell peppers, sweet potatoes, lentils, and some spices. All these ingredients blend well together to create a flavorful dish.

When cooking, you can use a pot on the stove or a slow cooker. For the stove, heat olive oil in a large pot over medium heat. Sauté the onions and bell peppers before adding the sweet potatoes and lentils.

You can let it simmer for about 30–40 minutes, or until everything is cooked through.

Ingredients

• 1 red onion
• 1 bell pepper
• 2 cups sweet potatoes, cubed
• 1 cup dry lentils
• Spices (cumin, chili powder, salt, and pepper)

Cooking Instructions

1. Heat olive oil in a pot at medium heat.
2. Sauté diced onion and bell pepper until tender.
3. Add cubed sweet potatoes and lentils.
4. Stir in spices to flavor.
5. Add enough water or broth to cover the ingredients.
6. Simmer for 30–40 minutes until all ingredients are soft.

5) Eggplant & Spinach Chili

You can make a delicious eggplant and spinach chili that is both healthy and low in histamines. Start by sautéing chopped onions and garlic in olive oil until they become soft. Add diced eggplant and cook until it starts to brown.

Next, stir in fresh spinach and let it wilt down. You can then add your favorite low histamine broth and seasonings like cumin and paprika for extra flavor. Let it simmer for about 20 minutes.

This chili is hearty and perfect for a cozy meal. You can also serve it with some freshly made gluten-free bread or over rice for a complete dish.

Ingredients

• 1 onion, chopped
• 2 cloves garlic, minced
• 1 eggplant, diced
• 2 cups fresh spinach
• 4 cups low histamine broth
• 1 tsp cumin
• 1 tsp paprika
• Olive oil

Cooking Instructions

1. Heat olive oil in a pot over medium heat.
2. Add chopped onion and garlic; sauté until soft.
3. Stir in diced eggplant and cook until browned.
4. Add fresh spinach and let it wilt.
5. Pour in the low histamine broth and seasonings.
6. Bring to a boil, then simmer for 20 minutes.

6) Carrot & Chickpea Chili

Carrot and chickpea chili is a delicious and healthy option. This recipe is packed with flavor and low in histamine, making it a great choice for those with dietary restrictions.

Start by sautéing chopped onions and garlic in olive oil. These create a nice base for your chili. Add diced carrots and cook until they’re tender.

Next, mix in canned chickpeas, diced tomatoes, and vegetable broth. Season with cumin, paprika, and a pinch of salt. Let it simmer gently for about 30 minutes.

Serve hot and enjoy this nutritious dish! It pairs well with gluten-free bread or rice.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 1 can chickpeas, drained and rinsed
• 1 can diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt to taste

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Sauté onions and garlic for 3-4 minutes.
3. Add diced carrots and cook until tender, about 5-7 minutes.
4. Stir in chickpeas, tomatoes, broth, cumin, and paprika.
5. Simmer for 30 minutes.
6. Taste and add salt if needed. Serve hot.

7) Cauliflower & Pea Chili

Cauliflower and pea chili is a comforting dish that’s easy to make. It’s packed with nutrients and flavor, making it a great choice for low histamine diets.

Start by chopping cauliflower into small florets. You can sauté them with a little olive oil in a large pot. Next, add fresh or frozen green peas for a pop of color and sweetness.

Spice things up with salt and pepper. You can also add garlic powder or other herbs that fit your dietary needs. Pour in some vegetable broth, and let everything simmer until the cauliflower is tender.

This chili can be enjoyed on its own or with your favorite grains. It’s perfect for cozy nights or meal prep.

Ingredients

• 1 small head of cauliflower
• 1 cup of green peas (fresh or frozen)
• 2 tablespoons olive oil
• 4 cups vegetable broth
• Salt and pepper to taste
• Optional spices (like garlic powder)

Cooking Instructions

1. Chop cauliflower into small florets.
2. Heat olive oil in a pot over medium heat.
3. Sauté cauliflower until lightly browned.
4. Add green peas and mix well.
5. Pour in vegetable broth and season with salt and pepper.
6. Simmer for about 15-20 minutes until tender.

8) Butternut Squash & Kale Chili

This Butternut Squash & Kale Chili is a delicious choice for a low-histamine meal. The sweet and earthy flavor of butternut squash pairs wonderfully with the fresh taste of kale.

To start, you will sauté onions and peppers to build a flavorful base. Then, add garlic and your favorite spices to enhance the dish.

Next, combine the butternut squash cubes, beans, and tomatoes. Pour in vegetable broth and let everything simmer until the squash is tender. Finally, stir in the kale and cook just until it wilts.

This chili is not only hearty but also nourishing.

Ingredients

• 1 medium butternut squash, peeled and diced
• 1 can of beans (like kidney or black beans)
• 1 can of diced tomatoes
• 4 cups of vegetable broth
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cups of kale, chopped
• 3 cloves of garlic, minced
• Spices (cumin, paprika, salt, pepper)

Cooking Instructions

1. Heat a large pot over medium heat (around 350°F or 175°C).
2. Sauté onion and bell pepper for about 5 minutes.
3. Add garlic and spices, cooking for 2 more minutes.
4. Stir in butternut squash, beans, tomatoes, and broth.
5. Simmer for 35-40 minutes until squash is tender.
6. Add kale and cook for an additional 5 minutes.

9) Mushroom & Red Pepper Chili

Mushroom and red pepper chili is a tasty and healthy option. The earthiness of mushrooms adds depth, while the sweetness of red peppers balances the flavors perfectly. This dish is filling and satisfying.

Start by sautéing chopped onions and garlic in a pot. Then, add diced mushrooms and red peppers. Cook until they soften, which should take about 5 to 7 minutes.

Next, stir in canned tomatoes, beans, and your choice of spices. You might use cumin, salt, and pepper for flavor. Let the chili simmer uncovered for 30 to 40 minutes on low heat, stirring occasionally. This helps the flavors blend well.

You can serve it hot, and it’s great with some bread or rice. Enjoy this hearty meal!

Ingredients

• 1 cup chopped mushrooms
• 1 cup diced red bell peppers
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 1 can beans (kidney or pinto)
• Spices (cumin, salt, pepper)

Cooking Instructions

1. Sauté onions and garlic in a pot over medium heat.
2. Add mushrooms and red peppers; cook for 5-7 minutes.
3. Stir in diced tomatoes and beans.
4. Season with spices.
5. Simmer uncovered for 30-40 minutes, stirring occasionally.

10) Spaghetti Squash & Pinto Bean Chili

You’ll love this hearty Spaghetti Squash and Pinto Bean Chili. It’s a healthy, low-histamine option that is easy to make. The combination of flavors brings comfort to your table.

Start by roasting your spaghetti squash. Preheat the oven to 350°F (175°C) and cut the squash in half. Then, scoop out the seeds and place it cut side down on a baking sheet. Roast for about 40 minutes until tender.

While the squash is cooking, prepare the chili. In a pot, heat olive oil over medium heat. Add chopped onion and cook until soft. Then, stir in garlic and pinto beans, and add spices like cumin and chili powder.

Add canned tomatoes and allow it to simmer. Once your spaghetti squash is ready, scrape the insides into the chili. Mix well and serve hot.

Ingredients

• 1 medium spaghetti squash
• 1 can pinto beans, rinsed and drained
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Cut the spaghetti squash in half and scoop out the seeds.
3. Place the squash cut side down on a baking sheet. Then, roast it for about 40 minutes.
4. In a pot, heat olive oil on medium. Add onion and sauté until they are soft.
5. Stir in garlic and pinto beans. Then, add cumin and chili powder.
6. Add the canned tomatoes and let the mixture simmer.
7. Once the squash is cooked, scrape the insides into the chili. Then, mix well.
8. Serve hot. Enjoy!