Low Histamine Garlic Parsley Pumpkin Seed Dip
Dips can be a minefield when you're watching histamine levels — fermented bases, aged cheeses, and vinegar-heavy dressings show up everywhere. This one keeps things clean and genuinely delicious, built around toasted pumpkin seeds, fresh flat-leaf parsley, garlic, and just a touch of olive oil. The seeds get a quick toast in a dry skillet before hitting the food processor, which brings out a subtle nuttiness that makes the whole dip feel rich and satisfying without any dairy or aged ingredients. A small amount of apple cider vinegar brightens the flavor, and water is added gradually until the texture lands somewhere between hummus and pesto — thick enough to hold a swirl, easy enough to scoop. It comes together in under fifteen minutes and makes six servings, so it's a great option to prep ahead and keep in the fridge for a couple of days. Finish it with a drizzle of olive oil and a scatter of toasted seeds for a little extra crunch, and you've got a crowd-pleasing spread that doesn't ask you to compromise on anything.
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Learn more →Ingredients
6 servings
- 1 cup raw pumpkin seeds (pepitas)
- 2 cloves garlic, peeled
- 1 cup fresh flat-leaf parsley leaves and tender stems, loosely packed
- 1 tbsp apple cider vinegar
- 3 tbsp olive oil, plus more for drizzling
- 3–4 tbsp water
- ½ tsp salt, or to taste
For serving
- 1 tbsp olive oil, for drizzling (optional)
- 1 tbsp fresh flat-leaf parsley, roughly chopped (optional)
- 1 tbsp pumpkin seeds, toasted (optional)
Instructions
- 1
Heat a small dry skillet over medium heat. Add the pumpkin seeds and toast, stirring frequently, until they begin to pop and turn lightly golden, about 3–4 minutes. Watch closely, as they can brown quickly. Transfer to a plate and let cool for 2 minutes.
- 2
Add the toasted pumpkin seeds and garlic cloves to a food processor and process until the mixture resembles coarse crumbs, about 20 seconds.
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