AIP 101 Guide
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AIP Lamb Stew Recipe

Louise | April 11
AIP Lamb Stew Recipe #aip

AIP can be a drag because of the long list of things you can’t eat. Fortunately, lamb is not on that list.

Try this AIP lamb stew recipe, which has a deep, earthy flavor you won’t be able to resist.

Buying the Lamb

The lamb you want for this stew is not the same lamb you’d want for the grill. For this stew, I recommend stewing lamb shoulder.

The shoulder is lean and juicy, with plenty of marbling. Besides its excellence in stew, shoulder also works well to make pulled lamb.

Most people in the U.S. will probably find imported lamb from New Zealand. This lamb will have been grass-fed and likely has a stronger flavor than domestic meat.

If you live in a big lamb area of the U.S. you may find domestic lamb. This may be more expensive than imported lamb and was probably finished on grain.

American lamb has a milder flavor and may be a better place to start if you’re not sure if you’ll like the taste.

How to Make a Great AIP Stew

A great stew starts with great meat, and hopefully, you selected a nice cut either on your own or with assistance from a butcher. Once it’s home there are some things you can do to cook it to its potential.

This AIP lamb stew starts in the pan, where you’ll brown the diced lamb over high heat. This will give your stew much richer flavor later on.

Then you’ll add your vegetables and aromatics, allowing them to caramelize on a higher heat. If you were to just dump everything and cook it on low heat the entire time, you would not get the richness and depth that comes from cooking on high first.

To keep this stew in line with autoimmune protocol, I had to make a few adjustments. Tomato sauce or actual tomatoes are pretty common in stew, so I added this no-tomato ketchup to achieve the same effect.

Potatoes are out, and mushrooms are in. Mushrooms have the delightful ability to sponge up the flavors around them, making them a great and inexpensive meat stretcher.

You can use lamb broth if you have it, or beef broth works just fine too.

This recipe does not include flour or sugar, which is a departure from some traditional lamb stew recipes.

AIP Diet Food List

Shopping for autoimmune protocol can be a real challenge. You want to give your body an opportunity to heal itself, but it can be hard to remember all of the things you can and cannot eat!

Refer to this AIP pantry list whenever you need to. There is a printable pdf you can cart along with you to the store, or you can save it on your phone or computer for easy reference.

This is such a great resource for your autoimmune diet that you won’t want to be without it!

AIP Lamb Stew Recipe #aip

AIP Lamb Stew Recipe #aip

AIP Lamb Stew Recipe

  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 2 hours
  • Total Time: 2 hours 10 minutes
  • Yield: 4 servings 1x
  • Category: Dinner, Entree
  • Cuisine: American


Our lamb stew has a deep, earthy flavor we know you’ll enjoy.


  • 1 Tablespoon (15 ml) of olive oil
  • 21 oz stewing lamb shoulder (600 g), diced
  • 1 medium onion (110 g), peeled and diced
  • 2 garlic cloves (6 g), peeled and crushed
  • 8.8 oz white button mushrooms (250 g), sliced
  • 1 large carrot (50 g), peeled and cut into chunks
  • 2 cups (480 ml) of lamb or beef broth
  • 1 cup tomato-less ketchup
  • 34 sprigs rosemary
  • salt
  • 4 portions cooked cauliflower rice, to serve


  1. Heat the oil in a large pan and brown the lamb over high heat. Remove with a slotted spoon and set aside.
  2. Add the onion and garlic to the same pan and cook over low-moderate heat until softened. Add the mushrooms and carrots, then increase the heat and cook until they have caramelized.
  3. Return the lamb to the pan, along with any resting juices, and pour the broth and the tomato-less ketchup into the pan. Add the rosemary and bring to a simmer. Once simmering, reduce the heat to very low and cover with a lid, cooking for 2 hours. Stir occasionally.
  4. Remove and discard the rosemary and check the consistency of the sauce. If it has not thickened enough, increase the heat and cook without a lid for a few minutes, stirring regularly.
  5. Season with salt and serve with cauliflower rice.


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


  • Calories: 546
  • Sugar: 11 g
  • Fat: 40 g
  • Carbohydrates: 18 g
  • Fiber: 4 g
  • Protein: 30 g
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