Low Histamine Vanilla Flax Granola Cups

Total time48 min

Prep time15 min

Cook time18 min

These little edible bowls are the kind of thing that looks far more impressive than the effort involved — golden, crispy granola shells pressed into a muffin tin, filled with sweetened ricotta, and topped with fresh pear and blueberries. The ingredient list stays clean and simple, which matters a lot when you're navigating a low-histamine approach and need to avoid the fermented, aged, or processed ingredients that sneak into so many packaged snacks and store-bought granola bars. Rolled oats, ground flaxseed, coconut oil, and pure maple syrup come together into a shell that bakes up firm and toasty, with vanilla adding warmth without any problematic additives. Fresh ricotta — not aged, not fermented — makes a creamy, mild filling that works beautifully here, and topping each cup with ripe pear slices and fresh blueberries keeps everything bright and fruit-forward. The key to getting the cups to hold their shape is pressing the mixture firmly against the sides of the muffin tin and letting them cool completely before unmolding, so don't rush that step. This recipe makes six servings, which is perfect for a weekend brunch spread or prepping the granola shells ahead and assembling just before eating.

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Ingredients

6 servings

For the granola cups

2 cups rolled oats
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¼ cup ground flaxseed
¼ cup unsweetened shredded coconut
¼ tsp fine salt
3 tbsp coconut oil
3 tbsp pure maple syrup
1 tsp pure vanilla extract

For the filling

1 cup fresh ricotta
1 tbsp pure maple syrup
½ tsp pure vanilla extract

For serving

1 ripe pear, cored and thinly sliced
½ cup fresh blueberries

Instructions

1
Preheat the oven to 325°F (165°C). Lightly grease 6 cups of a standard 12-cup muffin tin with coconut oil or line with parchment squares.
2
In a small saucepan over low heat, melt the coconut oil with the maple syrup, stirring until fully combined, about 1 minute. Remove from heat and stir in the vanilla extract.

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