Low Oxalate Recipes

low oxalate fruits and vegetables for low oxalate recipes

Low Oxalate Info features  low oxalate recipes that are family-friendly and gluten-free. Most are whole foods recipes with an emphasis on meat, veggies and fruits.  You will find a wide range of low oxalate recipes on LOI, however, because I hope to help as many low oxalate dieters as possible.  We come to the low oxalate diet from many different paths. Some follow a standard American diet. Others eat whole foods, vegetarian, gluten-free, dairy-free, SCD, GAPS, Paleo, low fat, low salicylate, vegan, traditional foods and more.  I try to honor all of my readers’ food choices, while staying true to my own beliefs about nutrition and the low oxalate diet.  Although I emphasize grain-free, whole foods cooking, you will find low oxalate recipes that include commercial products, such as salsa and Sunbutter.  You will also find recipes that include rice, corn and other gluten-free grains.  We are all busy people and busy people need convenience!  I especially like commercial products that are similar to what I would have made at home–if I just had the time!

Please note, I sometimes use commercial products that contain “less than ideal” ingredients because these are the products that have been tested for oxalate content.  I would follow a purely organic, whole foods diet free of toxins and highly-processed foods if possible, but I sometimes make compromises based on oxalate content. I believe a few  “less than ideal foods” may be better than cheating for most people, including myself.  Thankfully, I am slowly finding better alternatives for some of these products.  Also, many of these products can be left out or replaced if you choose not to make the same compromises I have.  For example, honey can replace liquid stevia, homemade sausage can replace commercial sausage, and homemade sunflower seed butter can replace Sunbutter.  Please let me know when you make a successful substitution, so I can share it with my readers!

Since many of my readers follow other diets besides the low oxalate diet, I try to provide a lot of variety on LOI.  Many of my low oxalate recipes are dairy-free, vegan, vegetarian, Paleo, traditional, low carbohydrate, GAPS-legal, Feingold-legal or SCD-legal.  If you type your diet (such as dairy-free) into my search engine it will bring up a number of choices.  Also, please note that some recipes may be okay for your diet, but are not tagged.  Please click on any recipe that interests you to see if that low oxalate recipe is okay for your diet or could be easily modified.

Please note this page is under construction and not all of the links have been built yet.  Thanks for your patience!


low oxalate recipes for a low oxalate breakfast


Banana Blueberry Dairy-Free Milkshakes
Muskmelon Slushies
Sunbutter MilkHot Chocolate Steamers


Cottage Cheese Pancakes
No-Bake Protein Bars 
Paleo Pancakes
Breakfast Tostadas

Breads and Muffins:

Sunflower Spice Paleo Quick Bread
Coconut Flour Banana Bread
Coconut Flour Zucchini Bread

Low Oxalate Menu Plans


Fried Apples
Ginger Pumpkin Custard
Holiday Baked Apples
Paleo Ice Cream
Paleo Butternut Squash Cake
Oatmeal Raisin Cookies

Dips and Appetizers:

Black -Eye Pea Fritters (Akara)   
Low Oxalate Hummus

Eye-ball (un)Appetizers
Cucumber Crackers (featuring smoked salmon and goat cheese appetizers)

Main Dishes:

low oxalate cottage cheese and peach salad

Banana Meatloaf (look at the top picture!)
Broccoli Beef 
Chicken Enchiladas Verde
French Beef Stew
Guacamole-Stuffed Southwest Burgers
Low Oxalate Tacos 
Moroccan Beef Kebabs
Paleo Meatloaf  
Salsa Chicken
Sunbutter Burgers

Main Dishes (Vegetarian):

Avocado Egg Salad
Black-Eye Pea Fritters (Akara)
Eggs and Peas with Onion Cream Sauce
Jamaican Rice and Peas low oxalate boiled egg and curried chickpeas
Kohlrabi Risotto
Santa Fe Bean Salad (Under Simple Low Oxalate Substitutions)
Spiced Mung Beans and Rice
West African Black-Eye Pea Fritters (Akara)
Vegan Stuffed Red Peppers


Apple Pineapple Salad
Cilantro and Lime Slaw
Santa Fe Bean Salad (Under Simple Low Oxalate Substitutions)
Avocado Egg Salad

Side Dishes:

Cilantro Lime Rice
Jamaican Rice and Peas
low oxalate Poha (fried flattened rice)
Fried Apples
Ginger Pumpkin Custard
Kohlrabi Risotto
Mashed Cauliflower
Roasted Brussel Sprouts
Roasted Kohlrabi     
Spaghetti Squash Alfredo

Spiced Mung Beans and Rice
Southern-Style Low Oxalate Greens
Zucchini and Feta with Spaghetti Squash
Vegan Stuffed Red Peppers

Simple Family Sides: (plain vegetable or fruit-based sides designed for young children and other picky eaters)
Turnip Carrot Mash


Banana Blueberry Dairy-Free Milkshakes
Easy Low Oxalate Granola Bars
Low Oxalate Popsicles
Muskmelon Slushies
No-Bake Protein BarsLow Oxalate Trail Mix


Cauliflower Soup
Chicken Sausage Soup with Mustard Greens and Mushrooms
Creamy Asparagus and Dill Soup
Super Picky Eaters Chili
West African Chicken Soup      
White Chicken Chili
Roasted Pumpkin Chili

Low Oxalate Spice Mixes:

Low Oxalate Curry Powder  in the Low Oxalate Curry Guide
Low Oxalate Pumpkin Pie Spice Mix

Vegetables (also look under side dishes):

Braised or Boiled Greens (under Guide to Low Oxalate Greens)
Mashed Cauliflower

Roasted Brussel Sprouts   Low Oxalate Salsa Chicken served over Rice         
Roasted Garlic (under hummus variations)

Roasted Kohlrabi
Roasted Red Pepper (under hummus variations)
Southern-Style Low Oxalate Greens
Zucchini and Feta with Spaghetti Squash

Modifying Recipes for The Low Oxalate Diet:

Is this a Low Oxalate Recipe?
Simple Low Oxalate Substitutions

Miscellaneous Low Oxalate Info on Foods:

The Low Oxalate Curry Guide
Guide to Low Oxalate Greens
Is Kale Low Oxalate?


Photo credits go to accent on eclectic for Produce Market, jinxmcc for I do Cook Sometimes, Yack_Attack for Zucchini Sandwich Bites, SweetOnVeg for Guacamole Portobello Mushroom, and Rob Boudon for Salad.

{ 28 comments… read them below or add one }

Lolita Parness April 5, 2012 at 9:11 am

I really like your writing style, fantastic information, thankyou for putting up : D.


Michelle May 7, 2012 at 11:15 pm

Hi Heidi! Question for you – do you plan on bringing over the recipes from your old blog on WordPress.com, or will you be leaving that site intact? I ask because I’m doing a writeup on places to find LOD recipes, and I want to make sure I won’t soon have a broken link if I link to your old site.

Thanks so much!


Heidi May 7, 2012 at 11:44 pm

Hi, Michelle.
All the content from my old site is now available on Low Oxalate Info, including all the old recipes, so this is the best site to link to. I was going to do a 301 redirect from the old site, but the cost was prohibitive, so I’m just starting from scratch with my new site and slowly breaking down the old site. I might leave up the About Page and a few sample recipes as a gateway to LOI (I get tons more traffic to the old site than the new site!!!), but we’ll see. I went and checked out your new site by the way and it looks great! Very helpful information! Does that mean you are disassembling your old sites? I had noticed you were no longer updating them, but I hadn’t realized you had started a new site. When I finally get some time to write a decent resources page I’ll include you in it.


Michelle May 8, 2012 at 2:18 am

Great! I will keep it simple for my readers and just include links to this site then.

Thank you for your kind words! I am definitely trying to make it as useful as possible, so that folks will see we’re getting a good education over on the TLO group. :) Yes, I’m killing off the old sites; I’ve got the dieting site already rolled into OxVox, and the recipes site will come along when I have the time and money to work on it properly. I want a really robust search for the recipes, and it’s looking more and more like that’s going to have to be custom developed which = $$$.

You have such a great site here, I will be honored to receive a link from you!

As for the redirect from the old site…can’t you use the (free) redirection plugin? Or does WP.com block that so that you’ll have to pay them? That seems kinda sneaky, but I guess they gotta earn their keep somehow. *sigh*


Joanna May 29, 2012 at 10:37 pm

Yay! Thanks for the recipes. I just found your site last week and I’m so excited. I have vulvar vestibulitis, fibromyalgia and interstitial cystitis. I’m already starting to see improvement, and I’ve only been on the diet for about six weeks (although it seems after reading some of your posts about out-of-date food lists that I’ve been following one! Dang!)


Ruth Ann June 2, 2012 at 2:10 am

Thanks for all these great recipes. I’m really excited to find a low oxalate site that features whole foods cooking. I have started reading a lot on the Weston A. Price Foundation and want to slowly remove processed foods from my diet and eat more traditional foods instead. I’m so happy that most of your recipes are okay with the WAP philosophy. I may try to go Paleo, too. One thing at a time though!
Thanks again.
Ruth Ann


Caren Ganzert February 27, 2013 at 12:57 am

Thank – you so much for the recipes. Chili was a family favorite, thinking we needed the fiber from beans and I made it with turkey to lower the fat content. We will try your chicken chili recipe soon!


Janet Dean March 12, 2013 at 10:13 am

Trying to find out the oxylate content of rissoto,blacked peas,Crowder peas, and purple hull peas. Also is there any kind of yellow snap bean that is low in oxylate


Heidi March 23, 2013 at 3:41 am

Sorry for the late reply, Janet. Rissoto varies depending on what it’s made with, but the most common risotto rice, arborio has about 3.1 mg. oxalate per half cup cooked. Black-eyed peas are also low oxalate at about 3.2 mg. per half cup raw. I don’t think the other peas have been tested. Also, I’m not aware of any snap bean that is low oxalate, although boiled Roma beans are close with 5.3 mg. oxalate per half cup.


Jean Ghantous March 20, 2013 at 5:51 am

I am a member of the Trying Low Oxalates group, and their latest testing showed stevia to be low oxalate, so why sub in more sugar via honey? Also some of the other items here do not seem to be updated from the latest testing?? Just trying to clarify, thank you for an informative site!



Heidi May 20, 2013 at 8:41 am

Oops, Jean. Somehow my earlier reply didn’t get posted and I just caught the mistake. Anyway, thanks for your comment, and sorry to keep you waiting so long!

I do use the most up-to-date Trying Low Oxalates food list for this site. All of my values are up-to-date on the day the post was written. However, it’s impossible for me to go back and make minute changes in values all over this website when new testing comes in and we find out an ingredient has a little bit more or a little bit less oxalate. It’s just too much work, and this site would fall apart. I also don’t think it’s always necessary. I definitely go back and make changes if I list an ingredient as low oxalate and use it in recipes, then find out after it has been retested that it has significantly more oxalate. For example, when we found out cinnamon had almost 40 mg. oxalate per teaspoon as opposed to about 8 mg., I posted an alert on my blog, plus went back and removed or changed every recipe that used cinnamon. However, if I find out a food has a little lower oxalate than previously thought, I don’t change my posts. The recipe is already low oxalate and it’s just way too much work making changes that amount to less than a mg. oxalate or so per serving. As far as Stevia goes, I do plan to introduce some of the new lower oxalate ingredients from this new batch of testing as soon as I have time to start experimenting with them in some recipes. Maybe one day when I finish my dissertation. OY! Until then, please make a comment in the comment section on recipes if you think one of my oxalate values seems wrong. I’ve had a few readers catch me, and I appreciate it!

As for using honey, sugar, maple syrup etc. in my recipes, my philosophy on this site is to try to include recipes for all kinds of low oxalate dieters, including those who prefer sweeter, more mainstream recipes, those who want no sugar, and those who want only unprocessed sugars. That said, most of my recipes are low carb or have greatly reduced amounts of sugar from similar mainstream recipes because I choose not to eat very sweet foods or feed them to my kids. When I do use a sweetener, I usually use raw honey because it is my family’s preferred sweetener and my sons enjoy a little bit of sugar now and then. For baked goods I try to provide substitution information for those who want less sugar or a different kind of sweetener in their muffins or cake. If you are in doubt whether a substitution will work for a particular recipe, please ask. I always try numerous versions of each recipe and may have experimented with a different sweetener or even no sweetener.

Thanks again for your patience.


Karen Brundage April 7, 2013 at 9:08 pm

I am learning loads on this site…thanks! I am new to all of this and need loads of help. I have just been advised to start this way of eating and have no idea where to start. Recipes seem to help me to begin. Are there other sites and cookbooks for help??


Heidi April 8, 2013 at 3:47 am

Thanks, Karen. There’s a few other places you can get accurate low oxalate information and recipes. If you check out my resources page, you’ll find the links. Good luck!


Karen Brundage April 8, 2013 at 11:34 pm

Thanks so much Heidi…will check that out. :)


Moya July 26, 2013 at 8:09 pm

Wow, look at all these awesome recipes. Thank you so much for creating this group. I need alot of information about this diet. I am new to the Low Oxalate diet…so, I am learning. Nice to meet everyone!!!! My name is Moya.


Donna August 6, 2013 at 8:51 pm

Hi and thank you so much for all this info. However, I will admit my head is spinning! My daughters both have kidney stones, and we were told to follow both a low sodium and a low oxalate content diet (based on test results). Is there a listing on your site, or do you have access to a list that includes foods that are low oxalate AND low sodium? Thank you for your time.


Heidi August 7, 2013 at 7:21 am

Hi, Donna.
I don’t have a combined list of low oxalate and low sodium foods, but low sodium is actually pretty easy if you eat a whole foods diet cooked from scratch. Most of the sodium in foods is added during processing. If you cook most of your foods from scratch at home, then you can choose to leave out or greatly reduce the sodium content. Most of my recipes are whole foods recipes and would work fine without salt or with a lower amount. When you really start looking at how much salt is in processed foods, you will be shocked. You could make the same soup at home, put plenty of salt in to make it taste great, and have maybe a fifth (or less) of the salt in the processed soup. Of course if you are used to using a lot of processed foods in your diet, the change to whole foods can take time to get used to. As far as a good oxalate list, look up the trying low oxalates yahoo group. You can get the most up to date and comprehensive oxalate list from them for free.


Kimora November 3, 2013 at 6:05 am

Hi there.
I was just told yesterday I had to go on a Low Oxalate Diet. I am new to this so I have been doing research on things I can eat and can’t. I also can’t have citrus, caffeine, or spicy. I have noticed a lot of foods I eat, I have to eliminate as well, and I thought they were healthy. This is really aggravating but I know it needs done.
I cook at home and try not to cook from a box as much as possible.


Heidi November 4, 2013 at 12:08 am

Welcome, Kimora.
We all have that initial groan of exasperation when we learn so many of the foods we were eating for our health weren’t actually healthy for our bodies. Hope you find a lot of good ideas here to help you get started. Let me know if there’s any type of recipe you’re looking for.


Andrew December 20, 2013 at 11:29 pm

Banana-Blueberry Shake. Blueberries are a high oxalate berry. How come this is listed as a low oxalate food. My doctor also told me to be weary of Kale and Broccolli rabe- how do I reconcile this with what is on the web site.


Heidi December 21, 2013 at 9:41 am

Hi, Andrew.
Thanks for your comment. Unfortunately, most doctors lists of high oxalate foods were written ten, twenty or even thirty years ago. They are hopelessly outdated and often misleading in that they don’t consider portion size – just oxalate per 100 grams of the item. All of the oxalate values on this site come from the master list kept by the Autism Oxalate Project and were the most up-to-date value available at the date the post was published. This master list contains all the up-to-date testing by the latest testing methods in Dr. Michael Liebman’s lab, a food nutritionist at the University of Wyoming. You may get your own copy of this list by joining the Trying Low Oxalates Yahoo Group or the Trying Low Oxalates Facebook group (ask someone from the Facebook group to send it to you.) I can’t publish the list on my website because it contains copyrighted material but it is free to anyone who wants it. (See How to Get a Low Oxlaate Food List).

So good news. You can eat all of the foods you mentioned. Blue berries are low oxalate at about 4 mg. oxalate per half cup. Broccoli Rabe (rapini) is low oxalate at about 2.7 mg. per half cup raw. Kale depends a lot on how its cooked and what variety you are using. The lowest is boiled Dino Kale with the cooking water discarded at 1.8 mg. per half cup.


The Paleo Recipes January 5, 2014 at 4:43 am

Wonderful blog! I found it while searching on Yahoo News.
Do you have any suggestions on how to get listed in
Yahoo News? I’ve been trying for a while but I never seem to get there!


Heidi January 5, 2014 at 7:14 am

Thanks. I didn’t realize I was on Yahoo News, so sorry. No pointers here.


Kristie January 7, 2014 at 1:22 am

Do you have suggestions for making a country breakfast sausage? Here is a recipe from food network that has 5 stars. (I don’t know if it is southern breakfast sausage or not :) ) I would probably just use the spices and add it to ground meat. 2 pounds pork butt (2 1/2 pounds with bone), diced into 1/4-inch pieces
1/2 pound fat back, diced into 1/4-inch pieces
2 teaspoons kosher salt
1 1/2 teaspoons freshly ground black pepper
2 teaspoons finely chopped fresh sage leaves
2 teaspoons finely chopped fresh thyme leaves
1/2 teaspoon finely chopped fresh rosemary leaves
1 tablespoon light brown sugar
1/2 teaspoon fresh grated nutmeg
1/2 teaspoon cayenne pepper
1/2 teaspoon red pepper flakes

Read more at: http://www.foodnetwork.com/recipes/alton-brown/breakfast-sausage-recipe/index.html?oc=linkback

Would that qualify as low oxalate?


Heidi January 12, 2014 at 5:46 am

Hi, Kristie. Yum! That sounds fabulous. I love Alton Brown’s recipes. He rocks. Yes, that would probably end up being low or lower medium oxalate, depending on your serving size. I did a rough estimate at 40 mg. oxalate for the entire recipe using the oxalate values for dried herbs. You would divide that by serving size (so about 5 mg. oxalate per serving if this makes 8 servings) Black pepper and nutmeg are medium oxalate. If you substituted freshly ground white pepper for half of the black pepper (or all), and mace for the nutmeg it would decrease the oxalate content of the entire recipe by 12 mg. oxalate and get you into the low oxalate range for sure (You would lower it by 19 mg. if you substitute out all of the black pepper). Hmmm. Maybe I’ll try that myself this week and see how it goes. It does sound yummy! If it turns out well, I’ll post the modified recipe.


Ray April 4, 2014 at 12:48 pm

Thanks for including so many vegetarian recipes, this is really helpful!


Renee April 15, 2014 at 6:02 pm

Heidi, I found the information you provided most helpful. However, I’m a little disappointed that your info is not available to other email carriers i.e. AOL, hotmail. Gmail, etc. I have a hotmail and a gmail account. I tried entering my gmail to join, as it said I could. However, it said my Google (gmail) acct. was not connected to Yahoo. I just can’t manage a 3rd email account. Is there anything being done to include the rest of us who are in need of low Oxalate information?


Judy April 18, 2014 at 1:31 am

Can you link the recipe information to Facebook?


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