Low Histamine Vanilla Pumpkin Seed Granola Cups
These little baked granola cups are the kind of thing that looks impressive on a plate but comes together with a surprisingly short ingredient list and a standard muffin tin. The shells are made from rolled oats and raw pumpkin seeds bound with pure maple syrup, melted coconut oil, and a whisper of Ceylon cinnamon — they bake up golden and crisp, then hold their shape beautifully once cooled. Keeping histamine low often means steering clear of fermented, aged, or heavily processed foods, and every component here is chosen with that in mind: fresh ricotta instead of aged cheese, ripe pear instead of citrus or dried fruit, and pure vanilla rather than anything artificial or vinegar-based. The sweetened ricotta filling is just three ingredients stirred together — creamy, lightly sweet, and ready in the time it takes the cups to cool. Thin slices of pear draped over the top add a gentle, juicy contrast to the crunch of the shell. This recipe makes 6 cups, so it's a great option for a weekend brunch spread or a make-ahead snack you can feel good about reaching for throughout the week.
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Learn more →Ingredients
6 servings
For the granola cups
- 2 cups rolled oats
- ¾ cup raw pumpkin seeds
- ¼ tsp ground ceylon cinnamon
Ingredient noteSome 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 fine salt
- ⅓ cup pure maple syrup
- 3 tbsp coconut oil, melted
- 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
- 1 tbsp raw pumpkin seeds (optional)
- 1 tsp pure maple syrup, for drizzling (optional)
Instructions
- 1
Preheat the oven to 325°F (165°C). Generously grease 6 cups of a standard 12-cup muffin tin with coconut oil or line with parchment squares.
- 2
In a large mixing bowl, stir together the rolled oats, pumpkin seeds, Ceylon cinnamon, and salt until evenly combined.
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