This low histamine burger bowl recipe avoids high histamine foods (e.g. fermented foods such as yogurt and sauerkraut, avocados, spinach and shellfish) or foods that often trigger a histamine response in the body (alcohol, banana, tomatoes, wheat germ, beans, nuts and chocolate) while still keeping an eye on nutrient density.
The burgers provide most of the protein along with choline, zinc and a range of other B vitamins. The (unfermented) mozzarella cheese brings a luxurious texture; cabbage provides vitamin C, and parsley adds vitamins A and K1.
Scorecard
- Diet Quality Score = 46%
- Satiety Index Score = 23%
- Protein % = 29%
- P:E ratio = 0.9
Macros
One serving provides 594 calories, 43 g of protein, 41 g of fat, and 9 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 100 g ground beef, rolled into two burgers
- 100 g fresh buffalo mozzarella, sliced (optional)
SLAW
- 1 cup cabbage, shredded
- 10 g white onion, diced
- Quarter a green apple, grated
- 1 radish, cut into matchsticks
- 10 g parsley, chopped
- 1 tsp apple cider vinegar
- 1 tsp olive oil
- A pinch of salt to taste
Directions
- To make the slaw, combine all the ingredients and toss. Set aside.
- Heat a frying pan to medium heat, and once hot (you don’t need any oil), add the patties and turn halfway, approximately 3 minutes a side or to your liking.
- Once ready, add to the bowl with the slaw, and top with the fresh mozzarella.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised satiety reports, check out the Macros Masterclass.
