Low Histamine Vanilla Apple Smoothie Bowl

Total time10 min

Prep time10 min

Cook time0 min

Low Histamine Vanilla Apple Smoothie Bowl

Fresh apple blended with rolled oats, milk, and a touch of pure vanilla creates a thick, creamy base that feels indulgent but comes together in minutes. A pinch of Ceylon cinnamon — chosen specifically for its gentler profile compared to the more common cassia variety — adds warmth without overwhelming the fruit-forward flavor. Spooned into bowls and topped with sliced pear, fresh blueberries, and a scatter of oats, this is the kind of breakfast that looks like it took real effort. Managing histamine levels often means giving up convenience foods and pre-made smoothie mixes loaded with mystery additives, but every ingredient here is straightforward and easy to verify. The whole recipe serves two, so it's a lovely option for a calm morning shared with someone else. A drizzle of extra honey over the top is optional, but it makes the finished bowl look genuinely beautiful.

About Fig

Fig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.

Learn more →

Ingredients

2 servings

For the smoothie bowl base

2 medium apples, peeled, cored, and roughly chopped
½ cup rolled oats
Bob's Red Mill Gluten Free Old Fashioned Whole Grain Rolled Oats Bobs Red Mill Rolled Oats Organic Old Fashioned - 16 Oz Bobs Red Mill Rolled Oats Gluten Free Organic Extra Thick - 32 Oz One Degree Organic Foods Gluten Free Sprouted Rolled Oats - 24 Oz Nature's Path Organic Whole Grain Old Fashioned Rolled Oats - 18 Oz
See all
½ cup milk
1 tsp pure vanilla extract
1 tbsp honey
¼ tsp ground ceylon 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 true ceylon cinnamon, please tap it and change its rating to Red.
1 cup ice cubes

For the toppings

½ cup fresh blueberries
1 medium pear, cored and thinly sliced
2 tbsp rolled oats
1 tsp honey (optional)

Instructions

1
Add the chopped apples, rolled oats, milk, vanilla extract, honey, Ceylon cinnamon, and ice to a blender.
2
Blend on high speed until completely smooth and thick — the base should be spoonable, not pourable. If it is too thick to blend, add milk 1 tbsp at a time until the blender moves freely.

Want the full recipe?

Create a Fig account for step-by-step instructions, access to our full recipe library, and more!