Low Histamine Roasted Pumpkin Seed Dip with Garlic & Scallion
This creamy, herb-flecked dip proves that eating low histamine doesn't mean settling for bland or boring. Toasted pumpkin seeds form a rich, nutty base that blends into something surprisingly luxurious — think hummus, but with a greener, more herbaceous personality. The scallion greens, fresh parsley, and a touch of garlic bring brightness and depth without leaning on any of the fermented, aged, or preserved ingredients that typically make dips a problem for histamine-sensitive eaters. A small splash of apple cider vinegar adds just enough lift to keep the flavors lively, and olive oil rounds everything out into a silky, spreadable texture. The whole thing comes together in a food processor in under 15 minutes, and it serves six — so it's just as at home on a party spread as it is as a weeknight snack. Keep a batch in the fridge for up to two days and you've got a go-to dip that genuinely earns its place at the table.
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Learn more →Ingredients
6 servings
- 1 cup raw pumpkin seeds (pepitas)
- 2 cloves garlic, peeled
- 3 scallions, green tops only, roughly chopped
- ¼ cup fresh parsley leaves, loosely packed
- 1 tbsp apple cider vinegar
- 3 tbsp olive oil, plus more for drizzling
- ¼ cup water, plus more as needed
- ½ tsp salt, or to taste
For serving
- 1 tbsp fresh parsley, finely chopped (optional)
- 1 tsp olive oil, for drizzling (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, 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 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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