Low Histamine Pear Crumble Bars with Cinnamon and Cardamom
Warm spiced pears tucked between a golden oat crust and a buttery crumble topping — these bars are the kind of cozy bake that makes the whole kitchen smell incredible. Pears are one of the friendliest fruits for a low-histamine approach, and the filling here leans into their natural sweetness with coconut sugar, Ceylon cinnamon, and cardamom rather than anything fermented, aged, or artificially flavored. Rice flour keeps the base light and gluten-free-friendly, while tapioca starch thickens the filling into a glossy, jam-like layer without any vinegar or citrus that could be a problem. Cold butter worked into the oat mixture creates that irresistible crumbly texture that shatters just slightly when you bite in. The whole recipe comes together in one bowl and one saucepan, so cleanup is minimal and the process is genuinely relaxing. Each batch makes 9 bars, which means you'll have plenty to share — or to stash for the week ahead. Let them cool completely before slicing so the filling sets up properly and every bar holds its shape cleanly.
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Learn more →Ingredients
9 servings
For the crust and crumble
- 1 ½ cups rolled oats
- ¾ cup rice flour
- ⅓ cup coconut sugar
- ½ tsp ground ceylon cinnamon
Ingredient notesSome 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 true ceylon cinnamon, please tap it and change its rating to Red.
Some low histamine plans avoid cinnamon, but cinnamon doesn't actually contain histamine. This recipe only uses a pinch or less per serving. If you prefer to always avoid true ceylon cinnamon, please tap it and change its rating to Red.
- ¼ tsp ground cardamom
- ¼ tsp salt
- ½ cup unsalted butter, cold and cut into small cubes
- 2 tbsp pure maple syrup
For the pear filling
- 4 medium ripe pears (about 1 ½ lbs), peeled, cored, and cut into ½-inch dice
- 3 tbsp coconut sugar
- 1 tsp ground ceylon cinnamonIngredient notes
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 true ceylon cinnamon, please tap it and change its rating to Red.
Some low histamine plans avoid cinnamon, but cinnamon doesn't actually contain histamine. This recipe only uses a pinch or less per serving. If you prefer to always avoid true ceylon cinnamon, please tap it and change its rating to Red.
- ¼ tsp ground cardamom
- 1 tbsp tapioca starch
- 1 tbsp unsalted butter
Instructions
- 1
Preheat the oven to 350°F (175°C). Line a 9×9-inch baking pan with parchment paper, leaving a 2-inch overhang on two opposite sides to use as handles for lifting the bars out later.
- 2
In a large mixing bowl, stir together the rolled oats, rice flour, coconut sugar, Ceylon cinnamon, cardamom, and salt until evenly combined. Scatter the cold butter cubes over the dry mixture and work them in with a pastry cutter or your fingertips until the mixture resembles coarse, clumpy crumbs with some pea-sized pieces of butter remaining. Drizzle in the maple syrup and toss with a fork until the mixture just holds together when pressed.
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