Here is a recipe for lower histamine graham crackers that are sugar-free, gluten-free, and Keto-diet-friendly too!
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Table of Contents
Ingredient notes for lower histamine graham crackers
This recipe calls for Beyond the Equator Sunflower Seed Flour. I like to sweeten them with ChocZero Sugar-Free Maple Syrup. I like to use this grain-free baking powder to avoid the risk of accidental gluten contamination.
What to serve along with lower histamine graham crackers
These graham crackers make a wonderful sugar-free, lower-histamine snack with seed butter or Sugar-Free Jam on top. They are also the main ingredient for the crust of my Lower Histamine Cheesecake. Enjoy!
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
- 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!
Lower Histamine Graham Crackers
Equipment
- 1 Ceramic sheet pan
Ingredients
- 1 cup Beyond the Equator Sunflower Seed Flour
- 1 tsp Otto's Grain-Free Baking Powder
- ⅓ cup cocoa powder
- ⅓ cup flax meal
- ⅓ cup coconut flour
- 1 egg
- 2 tbsp butter melted
- 1 tsp vanilla extract substitute 1/4 t. vanilla powder if not tolerated
- 3 tbsp water
- 1 tbsp ChocZero Sugar-Free Maple Syrup
Instructions
- Preheat an oven to 300 F. Whisk together the dry ingredients in a small bowl. Then add the egg, melted butter, maple syrup, water, and vanilla. Mix until combined. It should be a thick dough.
- Place the dough onto a Silpat and top it with a sheet of parchment paper. Using a rolling pin, roll the dough out into a thin rectangle (about ⅛”-¼” thick). If some of the dough starts rolling off the edge of the Silpat, trim it and press it unto another edge of dough.
- Remove the parchment paper from the top and cut/score the graham crackers into any size square you like, for instance, 2×2”. Do not try to separate the crackers at this point. Prick them all with a fork several times.
- Bake the crackers for 25 minutes until they are just beginning to brown. Remove them from the oven and let them cool until you can handle them. Leave your oven on. Using a spatula, cut along the score lines to separate the crackers. Keep them on the baking sheet. Right before placing them back into the oven, turn off the heat and place them into the oven to allow them to cool with the oven for an hour or so. Remove them from the oven and let them cool to room temperature.
- Divide into eight portions and freeze for use in recipes, or consume immediately!
What do you think!?
I’d love to have your comments about this recipe below!
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