Easy Lower Histamine Breakfast Casserole

lower histamine breakfast casserole

This lower histamine breakfast casserole is simple to make and delicious! It works with a keto diet and is lower in oxalates too.

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Ingredient notes for this lower histamine breakfast casserole

This recipe is adapted from Eat Beautiful. I’ve omitted ground pork and substituted this ground chicken brand, which I found to be pretty safe for a lower histamine diet. I also substituted lemon juice for apple cider vinegar to make it more histamine-intolerance friendly, and butternut squash for the pumpkin to make it have fewer oxalates. Delicata squash is already low in oxalates. If you cannot tolerate lemon juice it can be omitted.

What to serve along with this lower histamine breakfast casserole

This recipe is excellent served with a fresh green salad and Lower Histamine Cassava Mini Muffins.

Do you know your typical symptom progression?

One of the keys to understanding the level of your bucket is knowing your symptom progression. It is helpful to keep track of the symptoms you are having and to evaluate whether they are escalating. Symptom escalation means that the level of your bucket is rising.

Knowing your symptom progression in a symptom flare is the key to developing your own rescue plan. In this post, I discuss how to determine your own symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.

The bucket theory

The bucket theory offers a helpful analogy for understanding symptom reactions with MCAS.

Think of your body as an empty bucket that you want to keep from overflowing. Different foods and activities fill your histamine bucket at different speeds but they combine to form the total level of histamine in your body (how full your bucket is). A fuller bucket means you have more histamine symptoms. When you manage triggers, reduce exposure to known triggers, and take medications and supplements to reduce histamine, you can manage the level of your bucket.

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Leftovers

Leftovers keep in the fridge for up to 5 days, but if you have histamine intolerance or MCAS you will want to freeze leftovers right away.
Freeze for up to 3 months.

Here’s the recipe for this lower histamine breakfast casserole!

Print Recipe

Lower Histamine Squash Breakfast Casserole

Course Breakfast

Cuisine American

Prep Time 20

Cook Time 1

Servings 8

Author Betsy Leighton (originally from Eat Beautiful)

Ingredients

2 lb ground chicken
1 large delicata squash cut in half lengthwise and seeded, sliced into ¼ inch slices
1½ cups water
1 cup butternut squash canned or leftover, mashed
½ cup onion diced
⅔ cup cassava flour
8 oz bacon if tolerated
1 tbsp lemon juice
2 tsp sea salt q
2 tsp dried sage
1 tsp baking soda
several sprigs of fresh thyme

Instructions

preheat the oven to 400 °F. Grease a 9 x 13-inch glass baking pan.
Spread the bacon out on a large sheet pan. Bake for 10 minutes, until the fat is rendered. Remove the pan from the oven. If the bacon is not yet crisp return it to the oven for another 2-3 minutes, watching it carefully. Then remove the bacon to a paper-towel-lined plate, reserving the bacon fat.
Place the delicata squash slices onto the sheet pan with the bacon fat in a single layer. Bake for 13 minutes until the squash is beginning to brown. It will brown further in the final baking.
While the bacon and squash are baking combine the cassava flour and soda in a small bowl. In a large bowl combine the mashed butternut squash, water, lemon juice, sea salt, flour mixture, onion, and sage. Mix well.
Reduce the oven temperature to 350 degrees. Add the ground chicken, mixing with a hand mixer until fully combined.
Pour the meat mixture into the prepared pan, smoothing the top. Bake for 25 minutes. Remove from the oven.
Arrange the delicata squash slices on top of the baked meat in the casserole. Crumble the bacon on top. Bake for an additional 8-10 minutes, until the delicata squash is browned. Be careful not to let it burn!
Top the casserole with the fresh thyme. Serve immediately or portion into 8 servings and freeze for later.