Are you struggling with autoimmune symptoms like fatigue, joint pain, or digestive issues? The Autoimmune Protocol (AIP) diet might be your key to healing! Unlike traditional diets, AIP focuses on reducing inflammation, supporting gut health, and eliminating trigger foods that may worsen autoimmune conditions.
But let’s be honest—diet changes can feel overwhelming. What can you actually eat? Will it taste good? Don’t worry! This guide is packed with easy, delicious, and nourishing AIP recipes to help you stay on track without feeling deprived.
Why AIP Diet Matters for Autoimmune Health
Before we jump into recipes, let’s talk about why the AIP diet is a game-changer for people with autoimmune diseases. This diet eliminates inflammatory foods such as grains, dairy, eggs, nuts, seeds, and nightshades, allowing your body to heal.
But the best part? You’re not just removing foods—you’re replacing them with nutrient-dense, healing ingredients that support your immune system, balance your gut microbiome, and reduce inflammation.
Are you ready to discover AIP-friendly meals that are both healing and delicious? Let’s get started!
Table of Contents
Understanding the Autoimmune Protocol (AIP) Diet
What Is the AIP Diet?
The Autoimmune Protocol (AIP) diet is a specialized elimination diet designed to help people with autoimmune diseases reduce inflammation and heal their gut. It is a stricter version of the Paleo diet, removing even more potential trigger foods.
AIP focuses on:
✔️ Eliminating inflammatory foods that may trigger an immune response
✔️ Adding nutrient-dense, healing foods to nourish the body
✔️ Supporting gut health by reducing irritants and promoting digestion
Key Benefits of Following an AIP Diet
People following the AIP diet have reported:
✅ Reduced joint pain and inflammation
✅ Improved digestion and gut health
✅ More energy and better sleep
✅ Balanced immune system and fewer flare-ups
By following AIP-approved meals, you give your body the best chance to heal from within. Now, let’s look at what foods you can eat—and which ones to avoid.
AIP Diet Food List: What to Eat and Avoid
Allowed Foods on AIP
AIP is all about whole, nutrient-dense foods that promote healing. Here’s what you can enjoy:
- Protein – Grass-fed meats, wild-caught fish, organ meats
- Vegetables – Leafy greens, cruciferous veggies, sweet potatoes
- Fruits – Berries, apples, pears (in moderation)
- Healthy Fats – Avocados, coconut oil, olive oil
- Root Vegetables – Carrots, beets, yuca
- Herbs & Spices – Turmeric, ginger, garlic (except nightshades)
Restricted Foods on AIP
To reduce inflammation, AIP eliminates certain foods:
❌ Grains & Legumes – Wheat, rice, corn, beans, soy
❌ Dairy – Milk, cheese, butter
❌ Eggs – Both whites and yolks
❌ Nightshades – Tomatoes, peppers, eggplant, potatoes
❌ Nuts & Seeds – Almonds, peanuts, sunflower seeds
❌ Processed Foods & Sugar – Anything artificial or refined
Now that you know what to eat, let’s explore delicious AIP recipes you can make today!
Easy AIP Breakfast Recipes
Mornings can be tricky on AIP since traditional breakfast foods like eggs and toast are off-limits. But don’t worry—these nourishing breakfast ideas will keep you full and satisfied.
AIP-Friendly Smoothies
AIP smoothies are a great way to start your day! Here’s a creamy, nutrient-dense smoothie recipe:
AIP Mango Coconut Smoothie
✔️ 1 cup coconut milk
✔️ ½ frozen banana
✔️ ½ cup mango chunks
✔️ 1 tbsp collagen powder (for gut health)
✔️ ½ tsp cinnamon
✔️ Ice cubes
Instructions: Blend everything until smooth and enjoy!
Warm Breakfast Bowls
If you prefer a heartier breakfast, try a warm AIP porridge:
Coconut Tigernut Porridge
✔️ ½ cup tigernut flour
✔️ 1 cup coconut milk
✔️ 1 tbsp shredded coconut
✔️ 1 tsp cinnamon
✔️ 1 tbsp raw honey
Instructions: Heat all ingredients in a pot, stirring until thickened. Top with fresh fruit!
Quick & Nutritious AIP Lunch Ideas
Lunch should be quick, easy, and nourishing. Here are some AIP-friendly lunch recipes to keep you energized.
Protein-Packed AIP Salads
Simple AIP Chicken Salad
✔️ 1 cup shredded chicken
✔️ ½ avocado (mashed)
✔️ ½ cup chopped cucumbers
✔️ ½ cup shredded carrots
✔️ 1 tbsp olive oil
✔️ 1 tbsp lemon juice
Instructions: Mix everything together and serve over greens!
Simple & Filling Soups
Healing Bone Broth Soup
✔️ 4 cups homemade bone broth
✔️ 1 cup shredded chicken
✔️ 1 cup chopped zucchini
✔️ 1 tsp turmeric
✔️ 1 tbsp coconut oil
Instructions: Simmer for 20 minutes and enjoy!
Healing AIP Dinner Recipes
Dinner is the perfect time to enjoy comforting, nutrient-dense meals that support your healing journey. Whether you love slow-cooked meals or quick one-pan dishes, these AIP-friendly dinner recipes will keep you satisfied.
Slow Cooker AIP Meals
One of the best ways to save time while eating AIP is using a slow cooker or Instant Pot. Simply toss in your ingredients and let them cook while you go about your day.
Slow Cooker AIP Beef Stew
This hearty beef stew is full of gut-healing broth, tender meat, and nourishing vegetables.
✔️ 1 lb grass-fed beef, cubed
✔️ 2 cups bone broth
✔️ 2 carrots, sliced
✔️ 1 cup sweet potatoes, cubed
✔️ 1 onion, chopped
✔️ 2 cloves garlic, minced
✔️ 1 tsp sea salt
✔️ 1 tsp dried thyme
✔️ 1 tbsp coconut oil
Instructions:
1️⃣ Heat coconut oil in a pan and brown the beef.
2️⃣ Add all ingredients to a slow cooker and cook on low for 6-8 hours.
3️⃣ Enjoy a warm, healing, and flavorful dinner!
One-Pan AIP Dinners
If you prefer quick and easy clean-up, one-pan meals are the way to go!
One-Pan Lemon Herb Chicken & Veggies
This flavorful and simple meal is packed with protein and nutrients.
✔️ 2 boneless chicken thighs
✔️ 1 zucchini, sliced
✔️ 1 cup Brussels sprouts, halved
✔️ 1 tbsp olive oil
✔️ 1 tsp sea salt
✔️ 1 tsp dried rosemary
✔️ Juice of ½ lemon
Instructions:
1️⃣ Preheat oven to 375°F (190°C).
2️⃣ Place chicken and veggies on a baking sheet.
3️⃣ Drizzle with olive oil and lemon juice, then season with salt and rosemary.
4️⃣ Bake for 25-30 minutes, or until the chicken is fully cooked.
👉 Pro Tip: Serve with a side of cauliflower rice for a complete AIP meal!
AIP Snack Ideas for Energy Boost
Craving a snack? Finding AIP-friendly snacks can be tricky since most store-bought options contain grains, nuts, or added sugars. These homemade AIP snacks will keep you energized between meals.
Homemade AIP Crackers
Crunchy, crispy, and perfect with guacamole or AIP-friendly dips!
Coconut Cassava Crackers
✔️ ½ cup cassava flour
✔️ 2 tbsp coconut flour
✔️ 1 tbsp coconut oil
✔️ ½ tsp sea salt
✔️ ¼ cup water
Instructions:
1️⃣ Preheat oven to 350°F (175°C).
2️⃣ Mix all ingredients to form a dough.
3️⃣ Roll out and cut into squares.
4️⃣ Bake for 10-12 minutes, until crispy!
Nut-Free Energy Bites
Many energy bites contain nuts and seeds, but this AIP-friendly version uses coconut and tigernut flour for a sweet, satisfying treat.
Banana Coconut Energy Bites
✔️ 1 ripe banana
✔️ ½ cup shredded coconut
✔️ 2 tbsp tigernut flour
✔️ 1 tbsp coconut oil
Instructions:
1️⃣ Mash banana and mix with other ingredients.
2️⃣ Roll into small balls and refrigerate for 30 minutes.
3️⃣ Enjoy as a quick energy-boosting snack!
Satisfying AIP Desserts Without Inflammation
Just because you’re following AIP doesn’t mean you have to skip dessert! These naturally sweet treats are free from refined sugar, dairy, and grains, yet still delicious.
Naturally Sweet Treats
Baked Cinnamon Apples
✔️ 2 apples, sliced
✔️ 1 tbsp coconut oil
✔️ 1 tsp cinnamon
✔️ 1 tbsp raw honey (optional)
Instructions:
1️⃣ Preheat oven to 375°F (190°C).
2️⃣ Toss apples with coconut oil and cinnamon.
3️⃣ Bake for 20 minutes and enjoy warm!
Coconut-Based Delights
AIP Coconut Pudding
✔️ 1 can coconut milk
✔️ 2 tbsp arrowroot powder
✔️ 1 tsp vanilla extract
✔️ 1 tbsp honey
Instructions:
1️⃣ Heat coconut milk in a saucepan.
2️⃣ Stir in arrowroot powder and vanilla.
3️⃣ Simmer until thickened, then cool.
4️⃣ Refrigerate and enjoy chilled!
👉 Pro Tip: Top with fresh berries for extra flavor!
AIP Meal Prep: Time-Saving Tips
Staying consistent on AIP is easier when you plan and prep ahead. Here’s how to save time in the kitchen.
Batch Cooking for the Week
Meal prepping AIP-friendly foods ensures you always have something to eat.
✔️ Cook a large batch of bone broth to use in soups and stews.
✔️ Roast a variety of vegetables to use in different meals.
✔️ Make a big batch of AIP protein (like shredded chicken or ground turkey).
Best Storage Practices
🛑 Store meals in glass containers to avoid plastic toxins.
🛑 Freeze AIP-friendly soups for quick meals.
🛑 Use portion-sized containers to make meal prep easier.
FAQs: Answering Your Top AIP Recipe Questions
Can I Eat Rice on AIP?
No, rice is a grain and is not allowed on AIP. However, cauliflower rice is a great substitute!
What Oils Are Allowed on AIP?
Approved AIP oils include coconut oil, olive oil, and avocado oil. Avoid seed oils like sunflower and canola oil.
Can I Eat Chocolate on AIP?
Unfortunately, chocolate contains caffeine and is not allowed on AIP. Instead, try carob powder for a similar taste.
How Long Should I Follow the AIP Diet?
The elimination phase typically lasts 30-90 days. After that, you can slowly reintroduce foods to see what works for your body. If you’re looking for AIP-friendly meal ideas, take inspiration from this delicious bone broth recipe to support gut health.
Can I Eat Sweet Potatoes on AIP?
Yes! Sweet potatoes are AIP-approved and a great source of healthy carbs. You might also enjoy trying a purple sweet potato recipe for variety.
Is Coffee Allowed on AIP?
No, coffee is eliminated due to its impact on gut health. Try herbal teas or dandelion root coffee instead.
Conclusion: Enjoying AIP Recipes for a Healthier Life
Switching to an AIP diet doesn’t have to be restrictive or boring. With delicious and creative meals, you can heal your body while still enjoying flavorful food.
Here’s what to remember:
✅ AIP helps reduce inflammation and heal the gut
✅ There are plenty of delicious AIP-friendly meals
✅ Meal prepping makes staying on track easier
Ready to start your AIP journey? Try these recipes today and see how great you feel!
Print
AIP Recipes: Delicious & Healing Autoimmune Protocol Meals
- Total Time: 40 minutes
- Yield: Serves 2 people 1x
Description
This AIP Lemon Herb Chicken with Roasted Vegetables is a simple, one-pan meal that’s both nourishing and delicious. Packed with protein, healthy fats, and anti-inflammatory herbs, this dish is perfect for a satisfying Autoimmune Protocol (AIP) dinner. With minimal prep and easy cleanup, it’s a great go-to recipe for a healing and flavorful meal.
Ingredients
For the Chicken
- 2 boneless, skinless chicken thighs
- 1 tbsp olive oil
- 1 tsp sea salt
- ½ tsp garlic powder
- ½ tsp dried rosemary
- Juice of ½ lemon
For the Roasted Vegetables
- 1 zucchini, sliced
- 1 cup Brussels sprouts, halved
- 1 cup carrots, sliced
- 1 tbsp coconut oil
- ½ tsp sea salt
- ½ tsp dried thyme
Instructions
1️⃣ Preheat the oven
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper for easy cleanup.
2️⃣ Prepare the chicken
In a small bowl, mix olive oil, sea salt, garlic powder, rosemary, and lemon juice. Rub this mixture evenly over the chicken thighs and set aside.
3️⃣ Prepare the vegetables
In a separate bowl, toss the zucchini, Brussels sprouts, and carrots with coconut oil, sea salt, and thyme. Spread them evenly on the baking sheet.
4️⃣ Roast the meal
Place the seasoned chicken on the baking sheet with the vegetables. Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender.
5️⃣ Serve and enjoy
Let the dish rest for a couple of minutes before serving. Enjoy your nutrient-rich, AIP-approved meal!
Notes
🔹 Make it a full meal: Serve with cauliflower rice for extra fiber and bulk.
🔹 Meal prep-friendly: This dish stores well—refrigerate for up to 3 days or freeze for later.
🔹 Other veggie options: Feel free to swap out vegetables with sweet potatoes, asparagus, or beets for variety.
🔹 Boost the flavor: Add a dash of turmeric for extra anti-inflammatory benefits.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Roasting
- Cuisine: AIP / Paleo
Nutrition
- Serving Size: 1 portion
- Calories: 320 kcal
- Sugar: 5g
- Sodium: 650mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 90mg
Keywords: AIP dinner, autoimmune protocol, roasted chicken, lemon herb chicken, one-pan meal, AIP-friendly, paleo chicken, easy AIP recipe