This lower histamine green egg bake is a savory and satisfying egg dish that is great for brunch or an afternoon snack. It works best to use a high-speed blender such as Vitamix for mixing the batter. This recipe includes versions for lower histamine, low oxalate, low salicylate, Keto, and low FODMAP.
As an Amazon Associate, I earn from qualifying purchases.
Table of Contents
Ingredient Notes
This recipe has only six ingredients: eggs, kale, garlic, ricotta cheese, mozzarella, and sea salt.
What is MCAS?
Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. MCAS is serious and disabling and people with MCAS experience often significant and debilitating symptoms daily, including anaphylaxis, which can be fatal.
MCAS is often found in combination with other chronic conditions such as Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS).
Frequently healthcare providers do not know about MCAS, and the tests for MCAS are problematic because they are not uniformly reliable. MCAS can be difficult to manage. Treatments include blocking mast cell mediators with anti-histamines and mast cell stabilizers, as well as avoiding triggers.
Check out this post on how to manage MCAS.
Why this recipe?
This recipe is low in carbs, higher in fat, protein, and fiber, while still being lower in histamine and histamine-releasing foods, lower in oxalates, and free of nightshades, grains, and gluten. Eating a diet lower in carbs and inflammatory foods can help to control histamine intolerance. To learn more about the lower histamine diet click here!
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.
Know your typical symptom progression
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.
Get my free ebook, symptom log, and meal plan!
Want a tool to easily keep track of your symptoms? Sign up for my newsletter and you will receive my free 50-page ebook of lower-histamine, grain-free, sugar-free, recipes, my free symptom log, and a free two-week meal plan!
Accompaniments for this lower histamine green egg bake
This dish is great on its own, but can also be garnished in a few ways:
- Drizzle with olive oil.
- Top with chopped fresh herbs like dill, basil, parsley, or chopped green onions.
What to serve along with this lower histamine green egg bake
- A green salad, bread, and muffins are always lovely with this dish.
- Choose sides based on your other dietary needs.
Leftovers and reheating
- 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.
- To reheat, microwave for 2-3 minutes, depending on your microwave’s power. Or, place in a saucepan, over medium-low heat, stirring occasionally, until piping hot.
Here’s the recipe for lower histamine green egg bake!
Lower Histamine Green Egg Bake
Equipment
- high-speed blender
Ingredients
- 8 eggs
- 16 oz ricotta cheese substitute ½ cup raw pine nuts for low FODMAP
- 8 oz mozzarella cheese cubed; omit for low FODMAP
- 1 clove garlic omit for low FODMAP and substitute ½ cup garlic scape pesto
- 1 tsp sea salt
- 6 cups fresh kale leaves cleaned and chopped
Instructions
- Preheat oven to 350 °F. Spray a 8 x 10 inch glass baking pan with olive oil spray.
- Combine all ingredients in the bowl of a high-speed blender such as Vitamix. Blend on high for about 30 seconds until the mixture is bright green and smooth.
- Bake for 45 minutes until the edges are puffed and a knife inserted in the center comes out clean.
- Allow to cool for ten minutes, then slice into 8 portions. Serve immediately or freeze portions individually.
What do you think?
I’d love to have your reply below!
2 thoughts on “Lower Histamine Green Egg Bake for All Diets!”