AIP Recipes: 13 Easy & Quick Autoimmune-Friendly Diet

Introduction to the Autoimmune Protocol (AIP) Diet

The Autoimmune Protocol (AIP) diet is a healing nutritional approach designed to support individuals with autoimmune diseases by reducing inflammation, promoting gut health, and eliminating trigger foods. This diet is an extension of the Paleo diet, but it takes things a step further by removing additional foods known to cause immune reactions, such as nightshades, nuts, seeds, and eggs.

Whether you’re managing conditions like rheumatoid arthritis, lupus, Hashimoto’s thyroiditis, or simply looking for a way to improve your health, following the AIP diet can be a game-changer. This guide includes 13 delicious and easy AIP recipes to help you enjoy meals while staying compliant.

For additional guidance on nutrient-dense recipes, explore PCOS-friendly recipes, which share some anti-inflammatory benefits with AIP Recipes.

What Is the AIP Diet?

The AIP diet is an elimination and reintroduction diet aimed at reducing chronic inflammation and healing leaky gut syndrome. The process is divided into two key phases:

1. Elimination Phase: Removes grains, legumes, dairy, eggs, nightshades, nuts, seeds, refined sugars, processed foods, and additives.
2. Reintroduction Phase: Foods are slowly reintroduced one at a time to determine which ones trigger symptoms.

By eliminating foods that contribute to inflammation and gut permeability, the body has a chance to reset and heal.

Benefits of Following the AIP Diet

The AIP diet offers numerous health benefits, including:

• Reduced inflammation – Helps alleviate symptoms of autoimmune diseases.
• Improved digestion – Supports gut healing by removing irritating foods.
• Balanced immune response – Reduces immune system overactivity.
• Enhanced nutrient intake – Focuses on nutrient-dense whole foods.

Looking for more ways to promote gut healing? Try bone broth-based recipes to maximize your intake of gut-supportive nutrients.

Foods to Eat and Avoid on AIP Recipes

✅ AIP-Approved Foods

• Proteins: Grass-fed beef, wild-caught fish, pasture-raised poultry, organ meats.
• Vegetables: Leafy greens, cruciferous vegetables, root vegetables (except nightshades).
• Healthy fats: Coconut oil, avocado oil, olive oil, tallow, lard.
• Carbohydrates: Sweet potatoes, plantains, taro, cassava, pumpkin.
• Gut-healing foods: Bone broth, fermented vegetables, gelatin.

🚫 Foods to Avoid

• Grains & legumes: Wheat, rice, oats, corn, lentils, soy.
• Dairy & eggs: Milk, cheese, yogurt, butter, eggs.
• Nightshades: Tomatoes, potatoes, peppers, eggplants, chili spices.
• Nuts & seeds: Almonds, walnuts, sunflower seeds, flaxseeds.
• Processed foods & refined sugars: Artificial sweeteners, additives, preservatives.

For healthy substitutes in baking, try cottage cheese-based recipes, which can be adapted for different dietary needs.

Essential Ingredients for AIP Recipes Cooking

To create AIP-compliant meals, stock your pantry with healing ingredients that act as substitutes for common allergens:

• AIP flours: Coconut flour, cassava flour, tigernut flour.
• AIP-friendly sweeteners: Raw honey, maple syrup, coconut sugar.
• Cooking fats: Avocado oil, coconut oil, duck fat.
• Herbs & spices: Turmeric, ginger, garlic, basil, oregano.
• Gelatin & collagen: Essential for gut healing and baking.

For additional AIP meal ideas, explore backpacking meal prep recipes that focus on lightweight, nutrient-dense foods.

13 Delicious AIP Recipes for Every Meal

AIP meals don’t have to be boring! With the right ingredients and techniques, you can enjoy nutrient-rich, flavorful dishes while sticking to the Autoimmune Protocol. This section covers breakfast, lunch, dinner, sides, snacks, desserts, and beverages—all made with AIP-compliant ingredients.

Breakfast AIP Recipes

1. AIP Banana Pancakes 🍌

These fluffy and naturally sweet pancakes are a delicious way to start your day. Since AIP eliminates eggs and grains, this recipe uses mashed bananas and coconut flour to create a light and tender texture.

Ingredients:

• 1 ripe banana, mashed
• 2 tbsp coconut flour
• ½ tsp baking soda
• ¼ cup coconut milk
• 1 tbsp gelatin (as an egg substitute)
• 1 tbsp coconut oil (for cooking)

Instructions:

1. Mash the banana in a bowl until smooth.
2. Stir in the coconut flour, baking soda, and gelatin.
3. Gradually mix in the coconut milk to form a batter.
4. Heat coconut oil in a skillet over medium heat.
5. Pour small circles of batter onto the skillet and cook for 2–3 minutes per side.

✅ Tip: Serve with fresh berries and a drizzle of raw honey for extra flavor.

2. Sweet Potato Breakfast Hash 🍠

A hearty and nutrient-packed breakfast made with sweet potatoes, ground turkey, and fresh herbs. This dish is great for meal prep and can be stored in the fridge for up to four days.

Ingredients:

• 1 large sweet potato, diced
• ½ lb ground turkey
• ½ onion, chopped
• 2 tbsp coconut oil
• ½ tsp turmeric
• ½ tsp sea salt

Instructions:

1. Heat coconut oil in a skillet over medium heat.
2. Sauté the onions until soft, then add ground turkey and cook until browned.
3. Add diced sweet potatoes and season with salt and turmeric.
4. Cover and cook for 10 minutes, stirring occasionally.

✅ Tip: Serve with avocado slices for a healthy fat boost!

Lunch AIP Recipes

3. AIP Turmeric Chicken Soup 🍲

A soothing and anti-inflammatory soup perfect for gut healing. This one-pot meal is rich in collagen, minerals, and nutrients from the bone broth.

Ingredients:

• 2 cups bone broth
• 1 cup shredded chicken
• 1 carrot, sliced
• ½ tsp turmeric
• ½ tsp ginger
• 1 tbsp coconut oil

Instructions:

1. In a pot, heat coconut oil and sauté carrots until soft.
2. Add bone broth, turmeric, and ginger.
3. Stir in shredded chicken and simmer for 10 minutes.

✅ Tip: Pair with AIP cauliflower rice for a more filling meal!

4. Avocado Tuna Salad 🥑

This quick and easy protein-packed salad is perfect for a light lunch. Avocado replaces mayonnaise, making this dairy-free and AIP-compliant.

Ingredients:

• 1 can wild-caught tuna
• 1 ripe avocado
• ½ cucumber, diced
• 1 tbsp lemon juice
• ½ tsp sea salt

Instructions:

1. Mash avocado in a bowl until smooth.
2. Mix in tuna, cucumber, lemon juice, and sea salt.

✅ Tip: Serve on lettuce wraps or enjoy with plantain chips!

Dinner AIP Recipes

5. Herb-Crusted Salmon 🐟

A flavorful omega-3-rich meal packed with fresh herbs and healthy fats.

Ingredients:

• 2 salmon fillets
• 2 tbsp olive oil
• 1 tbsp chopped rosemary
• 1 tbsp chopped thyme
• ½ tsp sea salt

Instructions:

1. Preheat oven to 375°F (190°C).
2. Rub salmon with olive oil and coat with herbs and salt.
3. Bake for 12–15 minutes.

✅ Tip: Serve with roasted Brussels sprouts for a balanced meal.

6. AIP Coconut Chicken Curry 🥘

A rich and creamy nightshade-free curry made with coconut milk and turmeric.

Ingredients:

• 2 chicken breasts, diced
• 1 can coconut milk
• 1 tsp turmeric
• 1 tsp garlic powder
• ½ tsp sea salt

Instructions:

1. Sauté diced chicken in coconut oil until golden brown.
2. Add coconut milk, turmeric, garlic powder, and salt.
3. Simmer for 15 minutes.

✅ Tip: Serve with AIP cauliflower rice for a satisfying meal.

7. Garlic and Rosemary Lamb Chops 🍖

A tender and flavorful dish packed with immune-boosting herbs.

Ingredients:

• 2 lamb chops
• 2 tbsp olive oil
• 1 tbsp minced garlic
• 1 tbsp chopped rosemary
• ½ tsp sea salt

Instructions:

1. Marinate lamb chops in olive oil, garlic, and rosemary for 30 minutes.
2. Cook over medium-high heat for 4–5 minutes per side.

✅ Tip: Pair with roasted sweet potatoes for a comforting meal!

AIP Side Dishes

8. Roasted Brussels Sprouts with Halal Bacon 🥓

Crispy and savory Brussels sprouts roasted with AIP-friendly Halal bacon.

Ingredients:

• 2 cups Brussels sprouts, halved
• 3 slices bacon, chopped
• 1 tbsp olive oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil and bacon.
3. Roast for 20 minutes.

9. AIP Cauliflower Rice 🍚

A grain-free alternative to traditional rice, packed with fiber and vitamins.

Ingredients:

• 1 head cauliflower, grated
• 1 tbsp coconut oil
• ½ tsp sea salt

Instructions:

1. Heat coconut oil in a skillet.
2. Add grated cauliflower and cook for 5 minutes.

✅ Tip: Serve with AIP curries and stir-fries.

AIP Snacks and Desserts

10. Coconut Macaroons 🥥

A naturally sweet and chewy AIP-friendly treat.

Ingredients:

• 1 cup shredded coconut
• 2 tbsp honey
• 1 tbsp coconut oil

Instructions:

1. Mix all ingredients and form small balls.
2. Bake at 325°F (165°C) for 15 minutes.

11. Plantain Chips 🍌

A crunchy and satisfying snack that’s easy to make.

Ingredients:

• 1 green plantain, sliced thinly
• 1 tbsp coconut oil
• ½ tsp sea salt

Instructions:

1. Toss plantain slices with coconut oil and salt.
2. Bake at 375°F (190°C) for 20 minutes.

AIP Beverages

12. Turmeric Golden Milk ☕

A warm and healing anti-inflammatory drink.

Ingredients:

• 1 cup coconut milk
• ½ tsp turmeric
• ½ tsp cinnamon
• 1 tsp honey

Instructions:

1. Heat all ingredients in a saucepan and stir well.

13. Bone Broth Elixir 🍵

A nourishing drink packed with collagen and minerals.

Ingredients:

• 2 cups bone broth
• 1 tsp apple cider vinegar
• ½ tsp sea salt

Instructions:

Simmer all ingredients for 5 minutes and enjoy warm.

AIP Meal Prep and Planning Tips

Staying consistent with AIP Recipes is easier when you plan ahead. Follow these meal-prep tips:

• Batch cook proteins – Prepare shredded chicken, turkey, and fish in advance.
• Freeze meals – Store soups, stews, and AIP-friendly casseroles for quick reheating.
• Keep grab-and-go snacks – Have plantain chips and energy bites ready.
• Plan your meals weekly – Use meal planning templates to stay on track.

For additional meal-prep inspiration, check out these sourdough breakfast recipes that align with nutrient-dense eating.

FAQs About the AIP Recipes

Are Bananas OK on AIP? 🍌

Yes, bananas are allowed on the Autoimmune Protocol (AIP) diet, especially during the elimination phase. They are a great source of natural energy, potassium, and gut-friendly prebiotics, which support digestive health. However, it’s best to consume ripe bananas in moderation, as their higher sugar content can impact blood sugar levels.

If you’re looking for an AIP-compliant banana recipe, try these AIP Banana Pancakes, which are a delicious and egg-free alternative to traditional pancakes!

What Is the 21-Day Autoimmune Diet?

The 21-Day Autoimmune Diet is a short-term elimination plan inspired by the Autoimmune Protocol (AIP). It focuses on removing inflammatory foods while emphasizing nutrient-dense whole foods to reset the immune system.

Key Components of the 21-Day AIP Diet:

✅ Foods to Eat:

• High-quality proteins (grass-fed meats, wild-caught fish, organ meats)
• Anti-inflammatory vegetables (leafy greens, squash, root vegetables)
• Healthy fats (avocado oil, coconut oil, olive oil)
• Gut-healing foods (bone broth, fermented vegetables)

🚫 Foods to Avoid:

• Grains & legumes (wheat, rice, soy, corn, lentils)
• Dairy & eggs (milk, cheese, butter, eggs)
• Nightshades (tomatoes, peppers, potatoes, eggplants)
• Refined sugars & processed foods

For an easy meal-prep strategy, check out these Backpacking Meal Prep Recipes, which focus on nutrient-dense, travel-friendly meals that align with AIP principles.

How Long Should You Stay on an AIP Diet?

The AIP diet consists of two phases:

1. Elimination Phase (30–90 Days):
   • This phase removes all inflammatory foods and allows the gut to heal.
   • Most people experience reduced inflammation, improved digestion, and more energy within the first few weeks.
2. Reintroduction Phase (Gradual & Individualized):
   • Foods are reintroduced one at a time, usually over several months, to identify triggers.
   • Some foods may be permanently excluded if they cause reactions.

💡 Tip: While some people follow AIP long-term, most transition to a personalized diet after about 3–6 months, based on their reintroduction results.

For more structured guidance, consider trying Low-Histamine Recipes, which can be helpful for people with ongoing food sensitivities.

Is Honey OK on the AIP Diet? 🍯

Yes, honey is allowed on AIP Recipes, but in moderation. Since refined sugars are eliminated, natural sweeteners like raw honey, maple syrup, and coconut sugar are the best alternatives.

How to Use Honey on AIP Recipes :

• Sweeten beverages (e.g., Turmeric Golden Milk)
• Drizzle over AIP desserts (e.g., Coconut Macaroons)
• Use in homemade sauces and dressings

🔹 Important Note: If you’re dealing with blood sugar imbalances, limit your honey intake to small amounts.

Conclusion

For more AIP-friendly sweet treats, explore these Cottage Cheese Dessert Recipes, which can be adapted for an autoimmune-friendly diet.

Want more AIP-friendly recipes? Check out:
✅ Sourdough Breakfast Recipes – Find AIP-friendly breakfast ideas
✅ PCOS Recipes – Discover anti-inflammatory meals
✅ Backpacking Recipes – Perfect for AIP meal-prep on the go

With the right planning, substitutions, and delicious recipes, you can enjoy AIP-friendly meals without feeling restricted!

The AIP diet can significantly improve gut health, reduce inflammation, and support autoimmune healing. You can enjoy a delicious, balanced, and sustainable AIP lifestyle by incorporating nutrient-dense meals, avoiding trigger foods, and planning ahead!