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–+ servings
Low Histamine Quinoa and Apple Breakfast Bowl

Low Histamine Quinoa and Apple Breakfast Bowl

Start your day with the Low Histamine Quinoa and Apple Breakfast Bowl. A creamy, crunchy, and nutritious dish perfect for sensitive diets. Easy to make and packed with flavor. Try it today!
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Prep Time 10 minutes
Cook Time 15 minutes
Servings: 2 people
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup quinoa (uncooked)
  • 2 cups water or low-histamine almond milk
  • 1 medium apple, diced
  • 1 tablespoon maple syrup (optional)
  • 1 teaspoon ground cinnamon
  • a pinch sea salt
  • 2 tablespoons sunflower seeds (for crunch)
  • 1 tablespoon coconut oil (optional, for richness)

Equipment

  • Medium saucepan with lid
  • Wooden spoon or spatula
  • Sharp knife and cutting board
  • Small skillet (optional, for toasting seeds)
  • Measuring cups

Method
 

  1. Rinse the quinoa under cold water to remove bitterness.
  2. Combine rinsed quinoa with water or almond milk in a medium saucepan.
  3. Bring to a boil, then reduce heat to low and cover. Simmer for about 15 minutes until liquid is absorbed and quinoa is fluffy.
  4. While the quinoa cooks, dice the apple into small, bite-sized pieces.
  5. When quinoa is ready, stir in the diced apple, cinnamon, and maple syrup if using.
  6. Sprinkle in the sunflower seeds for crunch. Optionally, toast the seeds lightly in a dry pan before adding.

Nutrition

Calories: 250kcalCarbohydrates: 43gProtein: 8gFat: 7gSaturated Fat: 3gSodium: 100mgPotassium: 300mgFiber: 5gSugar: 6gVitamin A: 1IUVitamin C: 8mgCalcium: 4mgIron: 10mg

Notes

This recipe is perfect for those with histamine intolerance and can be customized with different fruits like pears or peaches.
If you're short on time, use pre-diced apples but fresh apples are tastier.
Consider double the recipe for meal prep or leftovers! Store in the fridge in an airtight container for up to three days.
For added richness, a dollop of coconut oil can enhance the creamy texture.
Avoid freezing the entire bowl due to apple texture but you can freeze cooked quinoa separately.
Tried this recipe?Let us know how it was!