Low Histamine Garlic Mint Pumpkin Seed Dip
This vibrant, herb-forward dip is creamy, cooling, and surprisingly satisfying — the kind of thing you'll want to keep in the fridge at all times. Toasting the pumpkin seeds 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 indulgent without relying on any high-histamine ingredients. Fresh mint and parsley do the heavy lifting on brightness, while garlic and a splash of apple cider vinegar round everything out into something genuinely craveable. Managing histamine levels often means giving up the bold, punchy dips and spreads that make snacking fun — this one brings all of that energy back. The food processor does most of the work, and you can dial in the consistency with a little extra water until it hits that perfect hummus-like texture. It serves six, so it's great for a gathering, but honestly it disappears fast enough that you may want to double it. A drizzle of olive oil and a few torn mint leaves on top make it look like something from a restaurant spread.
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Learn more →Ingredients
6 servings
- 1 cup raw pumpkin seeds (pepitas)
- 2 cloves garlic, peeled
- ½ cup fresh mint leaves, loosely packed
- ¼ cup fresh parsley leaves, loosely packed
- 3 tbsp olive oil, plus more for drizzling
- 1 tbsp apple cider vinegar
- 3 tbsp water, plus more as needed
- ½ tsp salt, or to taste
For serving
- 1 tbsp olive oil, for drizzling (optional)
- 1 tbsp fresh mint leaves, torn (optional)
Instructions
- 1
Heat a small dry skillet over medium heat. Add the pumpkin seeds and toast, stirring frequently, until they are puffed and golden in spots and begin to pop, about 5–7 minutes. Watch closely, as they can brown quickly. Transfer to a plate and let cool for 5 minutes.
- 2
Add the cooled pumpkin seeds and garlic cloves to a food processor. Pulse 8–10 times until the seeds are coarsely ground and the garlic is broken down.
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