AIP 101 Guide
Heal Your Body and Regain Your Energy by Starting the Smart Way.

AIP Ambrosia Berry Salad Recipe

Louise | July 8
AIP Ambrosia Berry Salad Recipe #aip

Not all desserts are off-limits for AIP. Fruit salad happens to be a great option. This AIP ambrosia berry salad recipe really hits the spot.

What’s Ambrosia?

You’ve probably heard the name, perhaps even in the context of food. But if you were like me not long ago, trying to remember what ambrosia is, leaves you scratching your head.

If you venture out to a search engine, it’ll probably take you in one of two directions. You may find yourself reading about Greek mythology, or you might get bombarded with recipes for festive-looking salads.

I’ll start with the Greek mythology because it actually relates to what we’re trying to do with this AIP berry salad. Ambrosia is the food or drink of Greek gods that were thought to bring immortality to those who consumed it.

For our purposes, ambrosia is Americanized fruit salad. Tasty, yes, but it’s definitely not going to bring immortality. Buzzkill, I know.

If you’ve ever seen or eaten ambrosia, you’ll probably recognize it as the unhealthiest fruit salad ever. That’s because the fruit is surrounded by mini marshmallows and a miscellaneous creamy element.

Ambrosia might be made with whipped cream, mayonnaise, sour cream, pudding, cottage cheese, or yogurt.

Typical fruits include pineapple, mandarin oranges, maraschino cherries, strawberries, peeled grapes, and bananas.

You can see how most ambrosia salads wouldn’t be compliant with autoimmune protocol.

How I Made AIP-Safe Ambrosia

Ambrosia at its essence has two things: fruit and cream. That is completely doable on AIP.

To achieve the creamy texture without dairy, I opted for coconut cream. You can get coconut cream by refrigerating a can of coconut milk. The hard stuff on top is what you want for cream.

The fruit is fine as is. I chose blueberries, raspberries, blackberries, and pineapple, but you could use whatever fruit you like.

What we won’t include are sugary marshmallows. Fortunately, fruit is sweet enough on its own! Pineapple is one of the sweeter fruits, and it helps balance out the berries in this dessert.

AIP Pantry List

When I first started autoimmune protocol, I found it easiest to just stick with following AIP recipes so I wouldn’t accidentally eat something off-limits.

But eventually, you build your confidence up enough to want to get creative. And in that case, you want a good resource to know what not to eat.

Check out this handy AIP pantry list. It’s easy to download and you can take it with you to the store. You should probably have it handy on your phone too because you know questions will come up when you don’t have your list with you!

AIP Ambrosia Berry Salad Recipe #aip

AIP Ambrosia Berry Salad Recipe #aip

AIP Ambrosia Berry Salad Recipe

  • Author: Louise Hendon
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 4 servings 1x
  • Category: Dessert
  • Cuisine: American


It’s fruit salad like you’ve never had before. And you won’t be sorry after trying it.


  • 1 cup of coconut cream (240 ml) (from the top of a refrigerated can of coconut milk)
  • 3.5oz of fresh blueberries (100g)
  • 3.5oz of fresh blackberries (100g)
  • 3.5oz of fresh raspberries (100g)
  • 3.5oz of fresh pineapple (100g), chopped small
  • 2 Tablespoons (10 g) of shredded coconut (to garnish, optional)


  1. Whip the coconut cream until slightly thickened with a whisk or handheld mixer. 
  2. Add the berries and pineapple to the bowl and gently stir to combine using a rubber spatula. 
  3. Divide the ambrosia salad between 4 bowls and garnish with the shredded coconut, if desired.


All nutritional data are estimated and based on per serving amounts.


  • Calories: 187
  • Sugar: 10 g
  • Fat: 14 g
  • Carbohydrates: 16 g
  • Fiber: 5 g
  • Protein: 0 g
buy viagra for men buy viagra for sale