{"meta":{"title":"Histaminarm, glutenfrei & laktosefrei","h1":"Histaminarme, glutenfreie und laktosefreie Rezepte","description":"Rezepte, die zugleich histaminarm, glutenfrei und laktosefrei sind: Frühstück, Mittag- und Abendessen, Desserts – ohne gereiften Käse, Weizen und Milch.","tags":["histaminarm","glutenfrei","laktosefrei"],"count":172,"listHeading":"Alle Rezepte: histaminarm, glutenfrei und laktosefrei","intro":null,"answer":"Jedes Rezept hier ist zugleich histaminarm, glutenfrei und laktosefrei. Gekocht wird mit frischem Hähnchen, Pute oder Lachs, Kartoffeln, Reis und Gemüse; zum Frühstück gibt es Chia-Pudding, Porridge und Mandelmehl-Pancakes. Wie viel du verträgst, ist individuell; bei Erkrankungen sprich bitte mit deiner Ärztin oder deinem Arzt.","topics":[{"q":"frühstück","chip":"Frühstück","heading":"Frühstück","text":"Chia-Pudding, Quinoa-Porridge und Pancakes aus Mandelmehl.","count":33,"recipes":[{"slug":"veganer-heidelbeer-chia-pudding","title":"Veganer Heidelbeer-Chia-Pudding","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-heidelbeer-chia-pudding-main-sun1.webp","prepTime":5,"cookTime":0},{"slug":"veganer-beeren-quinoa-auflauf","title":"Veganer Beeren-Quinoa-Auflauf","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-beeren-quinoa-auflauf-main-sun1.webp","prepTime":10,"cookTime":25},{"slug":"veganer-vanille-chia-pudding","title":"Veganer Vanille-Chia-Pudding","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-vanille-chia-pudding-main-v2.png","prepTime":10,"cookTime":0},{"slug":"vegetarisches-suesskartoffel-omelett","title":"Vegetarisches Süßkartoffel-Omelett","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarisches-suesskartoffel-omelett-main-v2.png","prepTime":10,"cookTime":15},{"slug":"paleo-apfel-zimt-pancakes","title":"Apfel-Zimt-Pancakes mit Kokosmehl","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-apfel-zimt-pancakes-main-sun1.webp","prepTime":10,"cookTime":15},{"slug":"glutenfreies-apfel-zimt-porridge","title":"Glutenfreies Apfel-Zimt-Porridge","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreies-apfel-zimt-porridge-main-v2.png","prepTime":5,"cookTime":10}],"tile":{"slug":"herbstliches-kuerbis-oatmeal-aus-dem-ofen-baked-oats","title":"Glutenfreies Kürbis-Oatmeal aus dem Ofen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/herbstliches-kuerbis-oatmeal-aus-dem-ofen-baked-oats-main-sun1.webp"}},{"q":"abendessen","chip":"Abendessen","heading":"Mittag- und Abendessen","text":"Hähnchen, Pute oder Lachs mit Kartoffeln, Reis und Gemüse.","count":83,"recipes":[{"slug":"knusprige-suesskartoffel-pommes-aus-dem-ofen","title":"Glutenfreie Süßkartoffel-Pommes aus dem Ofen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/knusprige-suesskartoffel-pommes-aus-dem-ofen-main-sun1.webp","prepTime":20,"cookTime":30,"calories":260},{"slug":"high-protein-haehnchen-pilz-geschnetzeltes","title":"High-Protein Hähnchen-Pilz-Geschnetzeltes","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-haehnchen-pilz-geschnetzeltes-main.png","prepTime":10,"cookTime":15,"calories":450},{"slug":"paleo-rinder-pilz-pfanne","title":"Paleo Rinder-Pilz-Pfanne","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-rinder-pilz-pfanne-main-p1.webp","prepTime":15,"cookTime":15},{"slug":"paleo-haehnchen-suesskartoffel-bowl","title":"Paleo Hähnchen-Süßkartoffel-Bowl","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-haehnchen-suesskartoffel-bowl-main-p1.webp","prepTime":15,"cookTime":30},{"slug":"keto-entenbrust-mit-rosenkohl","title":"Keto Entenbrust mit Rosenkohl","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-entenbrust-mit-rosenkohl-main-sun1.webp","prepTime":15,"cookTime":30},{"slug":"rinderhack-suesskartoffel-pfanne","title":"Rinderhack-Süßkartoffel-Pfanne","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/rinderhack-suesskartoffel-pfanne-main-sun1.webp","prepTime":15,"cookTime":25,"calories":666}],"tile":{"slug":"knusprige-suesskartoffel-pommes-aus-dem-ofen","title":"Glutenfreie Süßkartoffel-Pommes aus dem Ofen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/knusprige-suesskartoffel-pommes-aus-dem-ofen-main-sun1.webp"}},{"q":"dessert","chip":"Desserts","heading":"Desserts und Kuchen","text":"Panna Cotta mit Kokosmilch, Chia-Pudding, Muffins mit Mandeln.","count":22,"recipes":[{"slug":"veganer-heidelbeer-chia-pudding","title":"Veganer Heidelbeer-Chia-Pudding","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-heidelbeer-chia-pudding-main-sun1.webp","prepTime":5,"cookTime":0},{"slug":"veganer-vanille-chia-pudding","title":"Veganer Vanille-Chia-Pudding","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-vanille-chia-pudding-main-v2.png","prepTime":10,"cookTime":0},{"slug":"keto-mandel-zimt-creme","title":"Keto Mandel-Zimt-Creme","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-mandel-zimt-creme-main-sun1.webp","prepTime":5,"cookTime":0},{"slug":"vegane-kokos-panna-cotta","title":"Vegane Kokos-Panna-Cotta","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-kokos-panna-cotta-main-sun1.webp","prepTime":15,"cookTime":10},{"slug":"veganer-blaubeer-milchreis-aus-dem-ofen","title":"Veganer Blaubeer-Milchreis aus dem Ofen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-blaubeer-milchreis-aus-dem-ofen-main-sun1.webp","prepTime":10,"cookTime":45},{"slug":"keto-kokos-mandel-pralinen","title":"Kokos-Mandel-Pralinen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-kokos-mandel-pralinen-main-sun1.webp","prepTime":15,"cookTime":0}],"tile":{"slug":"veganes-apfel-nachos-dessert","title":"Veganes Apfel-Nachos-Dessert","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-apfel-nachos-dessert-main-v2.png"}}],"faqs":[{"q":"Was koche ich ohne Gluten, Laktose und Histamin?","a":"Frisches Hähnchen, Pute oder frischen Fisch mit Kartoffeln, Süßkartoffeln, Reis oder Quinoa und Gemüse wie Zucchini, Karotten oder Pastinaken. Zum Frühstück passen Chia-Pudding mit Kokosmilch, Quinoa- oder Amaranth-Brei mit Blaubeeren und Pancakes aus Mandelmehl."},{"q":"Gibt es Kuchen, der histaminarm, glutenfrei und laktosefrei ist?","a":"Ja, zum Beispiel Blaubeer-Muffins mit Mandel-Streuseln, Kürbis-Pecan-Muffins oder ein veganer Sesam-Mandel-Kuchen. Gebacken wird mit Mandelmehl, Kokosöl und Pflanzendrink statt Weizenmehl, Butter und Milch."},{"q":"Wie prüft ihr die drei Regeln?","a":"Jedes Etikett folgt einer festen Regel aus der Zutatenliste: histaminarm nach der SIGHI-Liste, glutenfrei ohne Weizen, Dinkel, Roggen, Gerste und Produkte daraus, laktosefrei ohne Milch, Butter, Sahne, Joghurt, Quark und Frischkäse. Nur wer alle drei erfüllt, steht hier."}],"related":[{"slug":"fodmap-histaminarme-rezepte","title":"FODMAP-arme & histaminarme Rezepte"},{"slug":"histaminarmes-fruehstueck","title":"Histaminarmes Frühstück"},{"slug":"histaminarme-hauptgerichte","title":"Histaminarmes Mittag- und Abendessen"},{"slug":"histaminarme-rezepte-einfach","title":"Einfache histaminarme Rezepte"},{"slug":"laktosefreie-rezepte","title":"Laktosefreie Rezepte"},{"slug":"glutenfreie-desserts","title":"Glutenfreie Desserts"},{"slug":"histaminarme-plaetzchen","title":"Histaminarme Plätzchen"},{"slug":"histaminarme-suppen","title":"Histaminarme Suppen"}],"ratgeber":[{"path":"/ratgeber/artikel/histaminintoleranz-ernaehrung-guide","label":"Ratgeber Histaminintoleranz"}]},"recipes":[{"id":"8578cdb9-e611-4a14-8f9e-590150fa833d","title":"Glutenfreie Süßkartoffel-Pommes aus dem Ofen","slug":"knusprige-suesskartoffel-pommes-aus-dem-ofen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/knusprige-suesskartoffel-pommes-aus-dem-ofen-main-sun1.webp","totalTime":50,"calories":260,"protein":3,"authorName":"SmarTasty","likes":3},{"id":"ecc0f8c1-8046-473b-af29-64bf10627b85","title":"High-Protein Hähnchen-Pilz-Geschnetzeltes","slug":"high-protein-haehnchen-pilz-geschnetzeltes","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-haehnchen-pilz-geschnetzeltes-main.png","totalTime":25,"calories":450,"protein":50,"authorName":"SmarTasty","likes":3},{"id":"57e5bed8-7f1b-4f18-8be2-451717c35da0","title":"Veganer Heidelbeer-Chia-Pudding","slug":"veganer-heidelbeer-chia-pudding","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-heidelbeer-chia-pudding-main-sun1.webp","totalTime":5,"calories":210,"protein":6,"authorName":"SmarTasty","likes":2},{"id":"26b78630-b758-4820-ba3a-6b402ca3f528","title":"Veganer Beeren-Quinoa-Auflauf","slug":"veganer-beeren-quinoa-auflauf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-beeren-quinoa-auflauf-main-sun1.webp","totalTime":35,"calories":410,"protein":9,"authorName":"SmarTasty","likes":2},{"id":"d85a37e5-30a5-4611-8394-2ffcb4629196","title":"Veganer Vanille-Chia-Pudding","slug":"veganer-vanille-chia-pudding","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-vanille-chia-pudding-main-v2.png","totalTime":10,"calories":180,"protein":5,"authorName":"SmarTasty","likes":2},{"id":"a614c56e-2578-42ba-a9d3-84352bc12299","title":"Paleo Rinder-Pilz-Pfanne","slug":"paleo-rinder-pilz-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-rinder-pilz-pfanne-main-p1.webp","totalTime":30,"calories":410,"protein":35,"authorName":"SmarTasty","likes":2},{"id":"a51dbe2a-16cb-4a7d-83e8-32b4286a34ed","title":"Paleo Hähnchen-Süßkartoffel-Bowl","slug":"paleo-haehnchen-suesskartoffel-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-haehnchen-suesskartoffel-bowl-main-p1.webp","totalTime":45,"calories":510,"protein":38,"authorName":"SmarTasty","likes":2},{"id":"61b52dc6-4a3f-4a11-a59b-e3783c80ed45","title":"Vegetarisches Süßkartoffel-Omelett","slug":"vegetarisches-suesskartoffel-omelett","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarisches-suesskartoffel-omelett-main-v2.png","totalTime":25,"calories":380,"protein":20,"authorName":"SmarTasty","likes":2},{"id":"fcdb4ea4-9118-462f-863d-54086d657689","title":"Apfel-Zimt-Pancakes mit Kokosmehl","slug":"paleo-apfel-zimt-pancakes","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-apfel-zimt-pancakes-main-sun1.webp","totalTime":25,"calories":290,"protein":14,"authorName":"SmarTasty","likes":1},{"id":"f5754809-b013-4a20-a0ef-d51f0488ee0a","title":"Veganer Johannisbeer-Apfel-Saft","slug":"veganer-johannisbeer-apfel-saft","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-johannisbeer-apfel-saft-main-sun1.webp","totalTime":10,"calories":80,"protein":1,"authorName":"SmarTasty","likes":1},{"id":"d9d840c5-83a4-4fe5-8e5f-2df854eebce8","title":"Veganer frischer Rote Bete-Apfel-Saft","slug":"frischer-rote-bete-apfel-saft","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/frischer-rote-bete-apfel-saft-main-sun1.webp","totalTime":10,"calories":140,"protein":2,"authorName":"SmarTasty","likes":1,"appHide":"duplicate"},{"id":"68ac742e-903a-40cf-b05b-f0b041530054","title":"Keto Entenbrust mit Rosenkohl","slug":"keto-entenbrust-mit-rosenkohl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-entenbrust-mit-rosenkohl-main-sun1.webp","totalTime":45,"calories":590,"protein":33,"authorName":"SmarTasty","likes":1},{"id":"5148621f-0daf-47e4-b66b-39b921fff045","title":"Rinderhack-Süßkartoffel-Pfanne","slug":"rinderhack-suesskartoffel-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/rinderhack-suesskartoffel-pfanne-main-sun1.webp","totalTime":40,"calories":666,"protein":35,"authorName":"SmarTasty","likes":1},{"id":"2cce5b1f-3438-4377-8489-f5dc9453c869","title":"Veganer Birnen-Melissen-Saft","slug":"veganer-birnen-melissen-saft","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-birnen-melissen-saft-main-sun1.webp","totalTime":10,"calories":85,"protein":1,"authorName":"SmarTasty","likes":1},{"id":"193b331a-db5a-497e-9e7f-e79d84d4bf43","title":"Histaminarme Bolognese mit Paprika und Reisnudeln","slug":"histaminarme-bolognese-mit-paprika-und-reisnudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/histaminarme-bolognese-mit-paprika-und-reisnudeln-main.webp","totalTime":45,"calories":572,"protein":25,"authorName":"SmarTasty","likes":1},{"id":"0f362187-b8ba-4f8f-bc9d-2b6fc2d5ffd3","title":"Histaminarmer Kartoffelsalat mit Gurke und Dill","slug":"histaminarmer-kartoffelsalat-mit-gurke-und-dill","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/histaminarmer-kartoffelsalat-mit-gurke-und-dill-main.webp","totalTime":35,"calories":329,"protein":7,"authorName":"SmarTasty","likes":1},{"id":"04c941af-ef51-42c2-a398-7ed1c9ba97e8","title":"Vegane Hirse-Ecken mit Haselnuss","slug":"vegane-hirse-ecken-mit-haselnuss","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-hirse-ecken-mit-haselnuss-main-sun1.webp","totalTime":15,"calories":480,"protein":12,"authorName":"SmarTasty","likes":1},{"id":"df8f965a-e8ed-4c95-9e8a-e3b2f965a5f4","title":"Glutenfreier Blaubeer-Mandel-Smoothie","slug":"glutenfreier-blaubeer-mandel-smoothie","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreier-blaubeer-mandel-smoothie-main-v2.png","totalTime":5,"calories":240,"protein":7,"authorName":"SmarTasty","likes":1},{"id":"c8b78e6f-e024-4571-a43f-026e9e09a6d9","title":"Low-Carb Puten-Geschnetzeltes mit Pilzrahm","slug":"low-carb-puten-geschnetzeltes-mit-pilzrahm","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-puten-geschnetzeltes-mit-pilzrahm-main.png","totalTime":30,"calories":450,"protein":60,"authorName":"SmarTasty","likes":1,"appHide":"duplicate"},{"id":"7d2363d7-9866-4ecf-acbc-89ef62ce632f","title":"Veganes Lila Süßkartoffel-Açaí-Boot","slug":"lila-suesskartoffel-aca-boot","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/lila-suesskartoffel-aca-boot-main-v2.png","totalTime":50,"calories":360,"protein":5,"authorName":"SmarTasty","likes":1,"appHide":"weak"},{"id":"70c9e29a-e0a5-47ad-97a6-9e6bed0098ea","title":"Glutenfreies Apfel-Zimt-Porridge","slug":"glutenfreies-apfel-zimt-porridge","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreies-apfel-zimt-porridge-main-v2.png","totalTime":15,"calories":340,"protein":10,"authorName":"SmarTasty","likes":1,"appHide":"duplicate"},{"id":"32a9cfae-f8be-4a4b-acc8-b0ea765bec7e","title":"Vegane geröstete Rosmarinkartoffeln vom Blech","slug":"vegan-geroestete-rosmarin-kartoffeln-vom-blech","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/ai_generated/rosmarinkartoffeln_blech.png","totalTime":50,"calories":521,"protein":8,"authorName":"SmarTasty","likes":1},{"id":"10d1f958-9ee4-4874-b9cd-9f05c2c3281d","title":"Gebrannte Mandeln mit Kokosblütenzucker und Zimt","slug":"gebrannte-mandeln-mit-kokosbluetenzucker-und-zimt","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gebrannte-mandeln-mit-kokosbluetenzucker-und-zimt-main.webp","totalTime":20,"calories":182,"protein":5,"authorName":"SmarTasty","likes":1},{"id":"ffebec1f-4752-46e6-bcb5-96acdf082e40","title":"Glutenfreie Blaubeer-Mandel-Pancakes","slug":"glutenfreie-blaubeer-mandel-pancakes","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreie-blaubeer-mandel-pancakes-main-sun1.webp","totalTime":20,"calories":420,"protein":26,"authorName":"SmarTasty","likes":0}],"total":172,"offset":0,"limit":24,"q":null,"topic":null,"hasMore":true}