Low Histamine Ginger, Carrot and Apple Muffin Recipe

Deliciously gluten and dairy free, these muffins are also low histamine! I have been working on this recipe for far too long, enjoying trying the fruits of my labour. These muffins will store in a sealed container for a couple of days. They also freeze well and are easily reheated or can go straight to the lunchbox to defrost in time for afternoon tea. I like to keep a stock in the freezer for emergencies.

The large amount of ginger in the muffins is there for a reason. Ginger is a natural antihistamine, and my go-to for having a reaction is a slice of fresh ginger cut into small slivers chewed and swallowed, or very strong ginger tea. Using ginger instead of my old high histamine favourite cinnamon, means I am getting the health benefits while indulging in a spot of afternoon tea. If you are not a big ginger fan, you can halve the ginger. I do like a lot in these though, I often use 2 tablespoons 🙂

You can learn more about which foods are low and high histamine in the Happy Without Histamine – Low Histamine Foods Guide.


Ginger, Carrot and Apple Muffins:

  • Prep time: 20 mins
  • Cook time: 30-35 mins
  • Total time: 55 mins
  • Serves: 12
  • Gluten-free
  • Dairy-free
  • Low histamine
  • No refined sugar


  • 1/2 cup rice milk or oat milk
  • 1 tbsp lemon juice or apple cider vinegar
  • 2 medium-sized carrots
  • 1 medium apple
  • 1 cup macadamia nuts roughly chopped
  • 1 and 1/3 cups buckwheat flour
  • 1 tbsp ground flaxseed
  • 2 tbsp tapioca flour
  • 1 tbsp ground ginger
  • 1 tsp baking powder (gluten-free)
  • 1/2 tsp bicarb soda
  • 1/4 tsp salt
  • 3 eggs
  • 3 tbsp plus 1 tsp olive oil (or coconut oil)
  • 4 tbsp honey


  1. Preheat oven to 180 C and prepare a 12-hole muffin tray with paper cases.
  2. Create a ‘buttermilk’ by mixing together the rice milk and ACV. Set aside.
  3. Grate the apple and carrot in a food processor or by hand. Chop up the macadamia nuts. Set these aside as well.
  4. Combine the buckwheat flour, flaxseed, tapioca flour, bicarb, baking powder, salt and ginger and mix together.
  5. In a separate bowl, whisk together eggs, olive oil, honey and “buttermilk” mixture.
  6. Create a well in the middle of the dry mix and pour the wet mix into it. Mix the wet ingredient mixture into the dry mixture. As you mix, add in the carrots, apples and macadamia nuts.
  7. Divide the mixture evenly between the muffin papers. Bake for 30-35 minutes, or until the tops are just firm to touch, puffed up in the centre and golden brown.
  8. Store the muffins in an airtight container at room temperature for up to 3 days, or freeze.

This works well with only 1 tsp of ACV or lemon juice if you are very sensitive.

Egg free version – chia seeds can be used to make recipes egg free. 1 Tbsp Chia seeds to 3 Tbsp water and let sit for 15 -20 minutes.

To improve your gut health a prebiotic such as inulin or PHGG can be added. I replace 1 tsp of the buckwheat flour with the prebiotic. Prebiotic fibres such as these encourage the growth of good gut bugs, not the histamine producing ones!

If you have SIBO or some other gut issues however, these prebiotics might not be the right ones for you. To find out more, we can do a DNA gut screen and find out your bug balance to improve your gut health.

eBook - v small

Get your copy of Happy Without Histamine the free low histamine guide. A comprehensive list of foods in an easy-to-use format with 3 bonus pages of histamine intolerance information.

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