Low Histamine Ginger-Cardamom Apple Oat Cups

Total time45 min

Prep time15 min

Cook time25 min

Low Histamine Ginger-Cardamom Apple Oat Cups

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Ingredients

12 servings

For the oat cups

2 cups rolled oats
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1 tsp ground cinnamon
Ingredient note
Some low histamine plans avoid cinnamon, but cinnamon doesn't actually contain histamine. This recipe only uses about 1/8 teaspoon per serving. If you prefer to always avoid cinnamon, please tap it and change its rating to Red.
½ tsp ground cardamom
½ tsp ground ginger
Ingredient note
Some low histamine plans limit ground ginger, but counting all uses, this recipe has less than 1/8 teaspoon per serving and likely stays within the reviewed range. If you prefer to always avoid ground ginger, please tap it and change its rating to Red.
¼ tsp fine sea salt
½ tsp baking powder
2 large eggs
⅓ cup maple syrup
¼ cup coconut oil, melted and slightly cooled
½ cup unsweetened almond milk
1 tsp pure vanilla extract

For the apple filling

2 medium apples, peeled, cored, and cut into ¼-inch dice
1 tbsp coconut oil
1 tbsp maple syrup
½ tsp ground ginger
Ingredient note
Some low histamine plans limit ground ginger, but counting all uses, this recipe has less than 1/8 teaspoon per serving and likely stays within the reviewed range. If you prefer to always avoid ground ginger, please tap it and change its rating to Red.
¼ tsp ground cardamom

For serving

2 tbsp raw walnuts, roughly chopped (optional)
Omit this
This ingredient likely doesn’t work for the diet.

Instructions

1
Preheat the oven to 350°F (175°C). Lightly grease all 12 cups of a standard muffin tin with coconut oil or line with parchment liners.
2
Heat 1 tbsp coconut oil in a medium skillet over medium heat until shimmering. Add the diced apples, 1 tbsp maple syrup, 1/2 tsp ground ginger, and 1/4 tsp ground cardamom. Cook, stirring occasionally, until the apples are just tender and lightly caramelized at the edges, about 5–6 minutes. Remove from heat and set aside.

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