The recipes in this section are autoimmune protocol-friendly. That is, these recipes do not use eggs, nuts, seeds, nightshades, or uncooked alcohol. Seed-based spices that are not nightshades are included in some of these recipes since many people on the autoimmune protocol can tolerate them. Please refer to this post for more information on spices (and for determining whether a recipe listed in this section is appropriate for you). Also, note that some recipes require minor modification to make the autoimmune protocol-friendly (as mentioned in each individual recipe). Enjoy!
(click on categories for visual menus)
Breakfast
- Beef Breakfast Sausage (AIP-friendly)
- Garlic Beef Sausage
- Plantain Pancakes with Maple Coconut Cream and Toasted Walnuts
- Coconut Milk Kefir “Yogurt”
- Homemade “Bangers”
Main Dishes
- Superfood Salad — Guest Recipe by Kate Johnson of Eat, Recycle, Repeat
- Greek-Inspired Baked Chicken Breast
- Pomegranate Molasses-Glazed Salmon
- Lemon-Dill Poached Salmon
- Cinnamon-Braised Beef Cheek
- Coconut Oil-Poached Tilapia (Whitefish) with Asian Pear Slaw
- Basil-Avocado Baked Salmon
- Greek-Inspired Slow-Roasted Leg of Lamb
- Liver Pâté
- Teriyaki-Inspired Poached Salmon
- Pan-Seared Tarragon Amberjack (Whitefish) Fillet
- Shrimp and Avocado Salad
- Paleo Pork Chow Mein
- Simple Shrimp Feast
- Heart Roast
- Baked Whole Red Snapper
- Egg-Free, Tomato-Free (Hidden Liver) Paleo Meatloaf
- Paleo Shrimp Chow Mein
- Paleo Chicken Pad Thai
- Honey-Garlic Chicken Wings
- Wine-Poached Salmon
- Parchment Salmon With Herb Butter
Side Dishes
- Garlic and Lemon Roasted Cauliflower (21DSD-friendly!)
- Puerto Rican-Inspired Green Plantain Mash (Mofongo)
- Beet and Kohlrabi Greens Chips
- Butter-Poached Kohlrabi
- Spaghetti Squash with Sage and Brown Butter
- Lemon Parsley Cauliflower “Rice”
- French-Inspired Hot Sorrel Salad
- Roasted Butternut Squash
- Cinnamon Butternut Squash and Plantain with Apple
- TPM Tidbit: How to Braise Greens
- Ginger-Garlic Cauliflower Rice
- TPM Tidbit: My Favorite Sides for Bunless Burgers
- Apricot and Arugula Salad
- Simple Cucumber Salad
- Bacon-Basil Zucchini “Pasta”
- Bacon-Braised Cabbage
- Mashed Cauliflower
- Maple-Braised Butternut Squash
- Braised Cauliflower, Leeks and Artichoke Hearts
- Braised Kale (three variations)
- Avocado Banana Chip Salad
- Bacon-Braised Brussel Sprouts
- Baked Spiced Yams
Soups and Stews
- Rustic Bacon and Pumpkin Soup
- Japanese-Inspired Whitefish and Noodle Soup
- “Cream” of Broccoli Soup
- Seafood Leek Soup
- Offal (But Not Awful) Stew
- Chicken Bone Broth (Revisited)
- Kale and Okra Soup (Callaloo)
- Potatoless Potato-Leek Soup
Snacks
- Beet and Kohlrabi Greens Chips
- Plantain Crackers (Nut-free, Egg-free)
- Liver Pâté
- The Paleo Mom Pemmican (a.k.a. Caveman Protein Bars)
- Kale Chips
Treats
- Coconut Raspberry Cheesecake (AIP-friendly!) — Recipe by Mickey Trescott
- Greensicles
- Honey-Candied Ginger
- Pumpkin Spice Dehydrator Cookies (AIP-friendly)
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Hi! Love love your site…it’s so full of detailed info…I’m starting the AIP this week due to skin issues- you definitely give me hope and lots of information that makes my jaw drop because I have been eating all the wrong things for so long…but no more!- definitely looks challenging but I’m going to take it day by day– When you started the AIP how did you deal with the family dynamics of eating…My kids are used to eating lots of carbs, meat, rice, legumes, etc…Did you make two different meals at some point? Also, is honey allowed in the AIP– otherwise it’s too hard for me to drink tea…
Yes, honey is fine on the AIP, although you’ll want to make sure you aren’t eating a ton of sugar.
[...] The Paleo Mom [...]
How do I know if I need to eat AIP? I have hashimotos and do have issues with bloating and distention but i dont know what specifically triggers it. I’m having a bit of difficulty finding recipes that aren’t complicated. I’m on a tight budget and am finding myself very discouraged and frustrated and very hungry … I weigh 98 lbs and losing because I don’t know what to eat… I have a goiter so most of the high protein vegs like spinach, kale, I can’t eat becaseof the goitrogens – eating meat 3-4 times-day makes me sick to my stomach but I’m not getting enough protein if I don’t and I still end up with a bloated stomach anyway… Would allergy testing be beneficial? I dont think I have Celiacs but all of my drs don’t really think I need any testing …
Have you seen a naturopath or functional medicine specialist? This sounds like a fairly complicated collection of symptoms and you might benefit from their approach to health (you can find a paleo-friendly doctor by looking at the Paleo Physician’s Network or Primal Docs, but you can also google functional medicine specialists in your area and read through their webpages).
I think that Hashimotos plus digestive symptoms definitely warrants a closer look at the AIP. Bloating and distention could be from starches in your diet feeding a case of small intestinal bacterial overgrowth or could be from a FODMAP sensitivity (I have posts on both of these under Paleo Modifications) or some other food sensitivity.
If digesting meat is difficult, how do you handle fish? This also sounds like you might want to investigate some digestive support supplements (these would be things like hydrochloric acid, ox bile, digestive enzymes), but these are definitely outside of my knowledge base so I would defer to a healthcare professional for a recommendation. Are you getting enough fat in your diet? What about something like homemade bone broth as a protein source/snack? You might even be able to ask your local butcher for scrap bones for free?
I know that this is extra difficult to do on a tight budget. Some tricks that I have for keeping my costs down: I buy the weird stuff that no one else wants, which my local grass-fed beef/lamb/pork farmer usually sells to me for $2/lb. I have to be more inventive in the kitchen, but it’s really cheap grass-fed meat. Butchers and fishmongers throw stuff out. This stuff is usually good for rendering tallow or making bone broth and all you need to do is ask. I also do the standard coupon, buy in bulk, buy seasonally, buy on sale.
I hope this helps and I wish you the best of luck.
Sarah
Thank you, thank you, thank you! I’m finally ready to be 100% compliant with the AIP after many false starts and failed attempts. Funny that I’m starting this right before the holidays hit, but it’s now or never. Your list of “approved” recipes will make it easier. It’s so nice to have a trusted source to turn to… Thanks again!
(oh, and please keep posting about your experiences with the AIP — how it’s helping, your struggles, of course recipes, etc… There really isn’t a ton of info out there!)
hi, i have a question: i have hashimoto and i did my food allergies test and they came out negative. does this mean it doesn’t matter if i eat legumes/dairy etc? i wish i could lower my increasingly rising antibodies and feel better.
Yes, it does matter. These foods are problematic in many ways that are not food sensitivities or allergies.
Thank you very much for your reply. I would really like to start a diet, can you recommend me a good book with a serious recipes programme? Since it’s the first time I’m trying a diet it would be very useful to have an A to Z place where to see what to eat for brakfast, for lunch and so on. Thank you!
This is probably your best bet: http://www.amazon.com/gp/product/1936608758?ie=UTF8&camp=1789&creativeASIN=1936608758&linkCode=xm2&tag=wwwthepaleomo-20
thank you for the advice. i know that wheat is avoidable in this condition, but what about wheatgrass juice? it says it stimulates the thyroid, but is this ok in the case of hashimoto? i sometimes use wheatgrass juice but i dont know, does it has the same issues as wheat?
Gluten is minimized, but wheat germ agglutinin is still very high in the grass (and is still a very problematic protein). I would avoid it.
Will your new book have more AIP recipes? Also, have you ever done some experimenting with AIP safe spices as replacements for those AIP folks should avoid? If so, would you mind sharing?
Yes, over 100. Are you looking for general spice mixes? I tend to go recipe to recipe rather than have master mixes that I use over and over.
Great, I’m looking forward to some much needed new AIP recipe ideas! For the spices, a lot of the recipes that I love, and now need to give up (at least ’til allergy-food sensitivity-related health stuff calms down and I can try them again) often have curry or curry-related spices. I have used Cloves and Tumeric, but am looking for other flavorful substitutes. Also looking for spicy-type spice ideas–I miss red pepper, black pepper, cayenne pepper, etc.!
I Doing the AIP so I have a question on your homemade curry power, free of night shades. I no we are nut and seed free on the auto immune protocol , but in your recipe it call for caraway seeds can we have them or is this a seed and we are not to eat them? Thanks for answering cuz I get confussed on some of the protocols.
The majority of my recipes aren’t actually AIP recipes (because I cook for my family more than I cook for me). So, the curry recipe isn’t AIP-friendly. That being said, many people are able to add many seed-based spices back into their diets successfully. In fact, it’s probably the only thing I’ve been able to add back successfully.
I would like to start the AIP, but I’m looking for breakfast smoothie options. I currently use coconut milk, banana, and hemp protein or nut butter. I’m looking for some options (other than straight fruit) that I can have for breakfast and feel full. I find breakfast to be the trickiest meal, but one of the most important in terms of establishing my diet for the day. Looking for advice/tips.
Amanda
Generally, I don’t recommend liquid meals because chewing is such an important signal to the digestive tract to release digestive enzymes. So, one option is to have some kind of meat beside a smoothie to get more protein. You could also use gelatin, collagen powder or use something like homemade broth (works better if you don’t add any salt when you make it). You could also see if you can find a beef protein powder without additives in it (I’m not aware of any brands) or a beef plasma protein (Protein Factory makes one that just has sunflower lecithin added).
What gelatin do you recommend?
Great Lakes gelatin is usually recommended as the best, but to be honest, I haven’t compared it against cheap gelatin to know if the extra cost is actually worth it since it is a highly processed product.