Low Histamine Burger Bowls

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 vitamins C, parsley adds vitamin A and K1,  

Macros 

One serve provides 594 calories, 43 g protein, 41 g 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, 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.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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