This lower histamine pancake recipe satisfies your craving for familiar breakfast food.
As an Amazon Associate, I earn from qualifying purchases.
Table of Contents
Ingredient notes for these lower histamine pancakes
The main ingredient in this recipe is sunflower seed flour, and my favorite brand is Beyond the Equator. This pancake batter is sweetened 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 pancakes
I love to top these pancakes with ChocZero Sugar-Free Maple Syrup. Other topping suggestions are ChocZero’s Sugar-Free Chocolate Syrup, Maple Pecan Sugar-Free Syrup, and Chocolate Baking Chips. Another lovely topping would be a tablespoon of fresh or frozen blueberries.
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.
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.
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, Keto recipes, my free symptom log, and a free two-week meal plan!
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!
Lower Histamine Pancakes
Ingredients
- 1 cup sunflower seed flour
- 2 eggs
- ½ tsp grain-free baking powder
- ½ cup water or coconut milk
- 2 tbsp butter melted, plus more for greasing the griddle
- 1 tbsp ChocZero Sugar-Free Maple Syrup
Instructions
- Stir together all ingredients in a medium bowl with a wooden spoon.
- Grease a non-stick pan with butter or coconut oil and place it over medium-low heat.
- Spoon tablespoons of batter onto the heated griddle and cook until bubbles form on the outer edges of the pancakes. Flip them over and cook for an additional minute or two.
- Serve immediately or freeze in portions for later.
