AIP 101 Guide
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AIP Garlic-Roasted Brussels Sprouts Recipe

Louise | June 15
AIP Garlic-Roasted Brussels Sprouts Recipe #aip

And the award for the best autoimmune protocol side dish goes to…this AIP garlic-roasted Brussels sprouts recipe!

I could eat the whole batch myself, but I force myself to hold back to prevent digestive upset!

Digestive Issues From Brussels Sprouts

The autoimmune protocol diet aims to reduce inflammation in the gut, and throughout your body. But some people transitioning to an AIP diet are frustrated by the discomfort they feel after eating new and different foods.

Brussels sprouts can make some people gassy, bloated, and generally uncomfortable. They contain a lot of fiber, as well as a complex sugar called raffinose.

That combo can make you feel not-so-great after eating a big pile of sprouts.

Here are some suggestions that might help:

  • Watch your portion size. If you know Brussels sprouts are an issue for you, limit yourself to eating only a small amount at a time.
  • Chew thoroughly. Most people are not mindful eaters – make sure you chew deliberately to ease digestion.
  • Eat slowly. It’s not a race!
  • Since you’re already on an AIP diet, I don’t need to tell you to cut back on sugar, but that is helpful to some.
  • Make sure you’re drinking enough water.
  • Consider a supplement containing alpha-galactosidase. Some people find relief from gas and bloating.

Cooking Tips

Nobody enjoys the taste of burnt garlic. To avoid this unpleasantness, roast your cloves unpeeled. Then, squeeze out the softened flesh and mix it into the sprouts before serving.

You’ll still get that delicious garlicky flavor, without the bitterness of burnt food.

More AIP Recipes

To guarantee you don’t overload on Brussels sprouts, make something to go along with it. This AIP stuffed chicken breasts recipe is perfect.

AIP Garlic-Roasted Brussels Sprouts Recipe #aip

AIP Garlic-Roasted Brussels Sprouts Recipe #aip

AIP Garlic-Roasted Brussels Sprouts Recipe

  • Author: Louise Hendon
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 2 servings 1x
  • Category: Side Dish
  • Cuisine: Belgian


  • 16 Brussels sprouts (11oz or 320 g)
  • 5 cloves of garlic (15 g), unpeeled
  • 3 Tablespoons of olive oil (45 ml)
  • salt
  • zest of 1 lemon


  1. Preheat the oven to 350°F (180°C).
  2. Slice the Brussels sprouts in half and place in a bowl with the unpeeled garlic cloves. Add the olive oil and toss well to coat.
  3. Spread on a baking tray and bake in the oven for 25 minutes. Remove tray and pick out the garlic cloves. Set the sprouts aside to keep warm.
  4. Squeeze the soft pulp out of the garlic cloves then mix in with the warm Brussels sprouts. Season with salt and serve with finely grated lemon zest.


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


  • Calories: 253
  • Sugar: 0 g
  • Fat: 21 g
  • Carbohydrates: 19 g
  • Fiber: 8 g
  • Protein: 0 g