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AIP Recipes: Nourishing, Healing, and Delicious Meals for Your Journey
The Autoimmune Protocol (AIP) diet is a powerful way to support healing, reduce inflammation, and nourish the body with wholesome, nutrient-dense foods. If you’re following AIP, you know how challenging it can be to find delicious recipes that align with the dietary restrictions. But don’t worry—we’ve got you covered! Here are eight mouthwatering AIP recipes that will make your healing journey enjoyable and flavorful.
1. Healing Bone Broth Soup
Bone broth is the ultimate gut-healing food packed with collagen, amino acids, and essential minerals. This soup is a comforting, nutrient-rich option that supports digestion and reduces inflammation.
Ingredients:
- 2 pounds grass-fed beef bones or pastured chicken bones
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 onion, quartered
- 4 cloves garlic, smashed
- 1 tablespoon apple cider vinegar
- 8 cups filtered water
- 1 teaspoon sea salt
Instructions:
- Place all ingredients in a large pot or slow cooker.
- Bring to a boil, then reduce to a low simmer for 12–24 hours.
- Strain the broth and enjoy warm, or store in the fridge for up to five days.
2. AIP Recipes Sweet Potato Breakfast Hash
Start your morning with this hearty and energizing breakfast loaded with nutrient-dense ingredients.
Ingredients:
- 2 medium sweet potatoes, diced
- 1 zucchini, diced
- 1 cup spinach, chopped
- 1/2 pound ground turkey
- 1 teaspoon coconut oil
- 1/2 teaspoon turmeric
- Sea salt to taste
Instructions:
- Heat coconut oil in a skillet over medium heat.
- Add sweet potatoes and cook until soft.
- Add ground turkey and cook until browned.
- Stir in zucchini, spinach, turmeric, and salt.
- Cook for another 3–5 minutes and serve warm.
3. Turmeric Coconut Chicken
This creamy, anti-inflammatory dish is packed with flavor and AIP-approved ingredients.
Ingredients:
- 2 boneless, skinless chicken breasts, cubed
- 1 can full-fat coconut milk
- 1 teaspoon turmeric
- 1/2 teaspoon garlic powder
- 1/2 teaspoon sea salt
- 1 tablespoon coconut oil
Instructions:
- Heat coconut oil in a pan over medium heat.
- Add chicken and cook until browned.
- Pour in coconut milk and stir in turmeric, garlic, and salt.
- Simmer for 15 minutes until thick and creamy.
- Serve with cauliflower rice or steamed greens.
4. AIP Zucchini Noodles with Avocado Sauce
This light yet satisfying dish is perfect for those craving pasta while staying within AIP recipes guidelines.
Ingredients:
- 2 zucchinis, spiralized
- 1 ripe avocado
- 1/2 lemon, juiced
- 1 tablespoon olive oil
- 1/4 teaspoon sea salt
Instructions:
- Blend avocado, lemon juice, olive oil, and salt until smooth.
- Toss with spiralized zucchini noodles.
- Enjoy immediately as a fresh, creamy dish!
5. AIP Carrot Ginger Soup
This warming, velvety soup is packed with antioxidants and gut-healing nutrients.
Ingredients:
- 4 large carrots, chopped
- 1-inch piece fresh ginger, grated
- 1 small onion, diced
- 4 cups bone broth
- 1 tablespoon coconut oil
- Sea salt to taste
Instructions:
- Heat coconut oil in a pot and sauté onions until soft.
- Add carrots, ginger, and bone broth.
- Simmer until carrots are tender, then blend until smooth.
- Season with salt and enjoy warm.
6. Crispy AIP Plantain Chips
For a crunchy, satisfying snack, these plantain chips are perfect.
Ingredients:
- 2 green plantains, sliced thin
- 2 tablespoons coconut oil, melted
- Sea salt to taste
Instructions:
- Preheat oven to 375°F.
- Toss plantain slices with coconut oil and arrange on a baking sheet.
- Bake for 15–20 minutes, flipping halfway through.
- Sprinkle with sea salt and enjoy!
7. Garlic Herb Baked Salmon
This Omega-3-rich dish is a simple yet flavorful way to support immune health.
Ingredients:
- 2 salmon fillets
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1/2 teaspoon sea salt
Instructions:
- Preheat oven to 400°F.
- Place salmon on a baking sheet and brush with olive oil.
- Sprinkle with garlic, oregano, and salt.
- Bake for 12–15 minutes until flaky.
8. AIP Recipes Apple Cinnamon Muffins
A delightful sweet treat that’s completely AIP-compliant!
Ingredients:
- 2 cups coconut flour
- 1/2 cup unsweetened applesauce
- 1/2 cup coconut milk
- 1/4 cup coconut oil, melted
- 1 teaspoon cinnamon
- 1/2 teaspoon baking soda
- 1/2 teaspoon sea salt
Instructions:
- Preheat oven to 350°F.
- Mix all ingredients until well combined.
- Pour batter into muffin tins.
- Bake for 20–25 minutes.
- Cool before enjoying.
Conclusion
These nourishing AIP recipes make it easy to stay on track while enjoying delicious meals. With a focus on anti-inflammatory, nutrient-dense ingredients, these dishes will keep you satisfied and support your overall well-being.
FAQs
Are bananas OK on AIP Recipes?
Yes! Green bananas and plantains are fully AIP-compliant because they are lower in sugar and rich in resistant starch, which supports gut health. However, ripe (yellow) bananas should be consumed in moderation due to their higher sugar content.
What do I eat in a day on an AIP diet?
A typical AIP day includes nutrient-dense, anti-inflammatory foods like:
- Breakfast: Sweet potato hash with ground turkey and spinach.
- Lunch: Garlic herb baked salmon with roasted vegetables.
- Snack: Crispy plantain chips with guacamole.
- Dinner: Turmeric coconut chicken with cauliflower rice.
- Dessert: Apple cinnamon muffins (AIP-friendly!).
Hydration is also key—bone broth, herbal teas, and coconut water are great choices!
Are eggs allowed in AIP Recipes?
No, eggs are eliminated in the elimination phase of AIP because they can be inflammatory for some people, particularly those with autoimmune conditions. However, after the elimination phase, some individuals may reintroduce eggs carefully to see if they tolerate them.
Is honey OK on the AIP diet?
Yes, but in moderation. Raw, unprocessed honey is AIP-approved and can be used as a natural sweetener. However, it’s best to limit intake to avoid excessive sugar consumption, which can contribute to inflammation.
What fruit is not allowed on AIP Recipes?
While most fruits are allowed, nightshade-family fruits and high-sugar fruits should be avoided or limited, including:
- Tomatoes, eggplants, goji berries, and peppers (nightshades).
- Citrus fruits in excess (as they may trigger sensitivities).
- High-sugar fruits like grapes and dried fruits should be eaten in moderation.
What is a superfood for autoimmune?
Many AIP superfoods support immune health and gut healing, including:
- Bone broth – Rich in collagen for gut repair.
- Wild-caught salmon – High in anti-inflammatory Omega-3s.
- Liver and organ meats – Nutrient-dense and packed with essential vitamins.
- Fermented foods (like coconut yogurt and sauerkraut) – Support gut microbiome health.
- Dark leafy greens (kale, spinach, arugula) – Loaded with antioxidants and vitamins.