Low Histamine Stuffed Zucchini

This stuffed zucchini recipe is designed for people who struggle to process excessive amounts of histamines while still maximising nutrient density as much as possible.

The majority of the energy comes from ground beef which provides bioavailable protein, vitamins B3, B5, B6 and B12, choline, iron, selenium and zinc.  Zucchini boosts the folate, vitamin C and potassium. 


One serve provides 494 calories, 44 g protein, 28 g fat, 10 g of net carbs and P:E = 1.2.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 1 large zucchini, cut lengthways
  • 150 g ground lean beef (or try lamb, turkey)
  • 1 clove garlic, crushed
  • 1 tsp ground coriander
  • 1 tsp sumac
  • 1/4 tsp salt
  • 1 tbsp cream cheese
  • 1/4 green pepper, finely diced


  • Pre-heat oven to 180°C/356°F (bake).
  • Place the zucchini on a baking tray. Add a splash of water and cover the tray with foil. Bake for 30 minutes. Remove from the oven and let cool while you cook the meat mixture.
  • Heat a frying pan to medium heat, add the ground beef and fry in its own fat. Use a wooden spoon to break up the meat as it browns. 
  • Add the crushed garlic, spices and stir to coat the meat. Add the cream cheese, stirring as it melts. Turn off the heat and set aside. 
  • Use a teaspoon to scrape out the centre of the zucchini to make a shallow tunnel, don’t take too much flesh away.
  • Fill the tunnel with meat mixture. Top with the chopped green pepper. 

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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