Low Histamine Garlic Ginger Pumpkin Seed Dip
Creamy, garlicky, and packed with a gentle warmth from fresh ginger, this pumpkin seed dip is the kind of snack that disappears fast — especially when you set it out with crackers or crunchy vegetables. Toasting the pepitas in a dry skillet before blending is the secret move here; it deepens their nutty flavor and gives the finished dip a richness that feels almost indulgent. A splash of apple cider vinegar and good olive oil bring everything together into a smooth, spreadable texture that's genuinely impressive for how few ingredients are involved. For anyone navigating low-histamine eating, dips and spreads can be a minefield of fermented ingredients, aged cheeses, and vinegar-heavy sauces — this one keeps things clean while still delivering real flavor. The apple cider vinegar is used in a small, measured amount, and the base relies on fresh whole ingredients rather than anything processed or preserved. Fresh parsley on top adds a pop of color and a bright herby finish that makes it look as good as it tastes. This recipe makes six servings, so it's a solid choice for meal prepping a week's worth of snacks or bringing something crowd-pleasing to the table.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
6 servings
- 1 cup raw pumpkin seeds (pepitas)
- 2 cloves garlic, peeled
- 1 tsp fresh ginger, finely grated
Ingredient noteSmall amounts of fresh ginger are often well-tolerated on a low histamine diet. This recipe only uses about 1/8 teaspoon per serving. If you prefer to always avoid fresh ginger, please tap it and change its rating to Red.
- 3 tbsp olive oil, plus more for drizzling
- 1 tbsp apple cider vinegar
- ¼ tsp salt, plus more to taste
- 3–5 tbsp water, as needed
- 2 tbsp fresh parsley, roughly chopped (optional)
Instructions
- 1
Heat a dry skillet over medium heat. Add the pumpkin seeds in a single layer and toast, stirring frequently, until they are puffed and golden with a few lightly browned spots, about 5–7 minutes. Watch closely, as they can brown quickly. Transfer to a plate and let cool for 2 minutes.
- 2
Add the toasted pumpkin seeds, garlic, and ginger to a food processor. Pulse 8–10 times until the mixture resembles coarse crumbs.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!