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All Posts by Louise

AIP Banana Bread Recipe

Louise | July 4

AIP baking can be tricky without eggs and traditional wheat flour. However, after years of trial and error, I have cracked the code on how to create AIP versions of my favorite recipes.

And this AIP banana bread recipe is one of my latest creations, and it is delicious. 

And it tastes just like traditional AIP bread but it is completely AIP-friendly!

So, go grab a few ingredients and get ready to make a loaf of AIP banana bread today.

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AIP Air Fryer Naked Chicken Tenders Recipe

Louise | July 4

It is no secret that I love to cook easy and delicious recipes. And my AIP Air Fryer Naked Chicken Tenders Recipe ticks both those boxes.

Even better, it is a fraction of the cost to make these naked chicken tenders at home compared to what you would pay at a restaurant. Plus, there are no iffy ingredients that are so common in restaurant tenders.

And the best part is that these naked chicken tenders are so delicious that even your non-AIP family members will love them!

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AIP Air Fryer Crispy Brussels Sprouts Recipe

Louise | June 7

I absolutely adore easy recipes, and this AIP Air Fryer Crispy Brussels Sprouts recipe could not be any easier. Just 3 ingredients, and you have a side dish that is ready in minutes.

Another thing I love about this recipe is that it is so easy to cook the Brussels sprouts according to your preferences. Personally, I like charred Brussels sprouts so I cook them just a bit longer for the perfect crispiness. 

So, grab some Brussels sprouts and get ready to enjoy one of the easiest side dishes you’ll ever cook!

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AIP Mushroom Ragu Recipe

Louise | April 29

With a rich flavor of fresh and dried mushrooms, my AIP Mushroom Ragu Recipe will satisfy your pasta cravings while following an AIP diet.

And it is so delicious that your non-AIP family will love it as well. 

Plus, when it’s made using vegetable broth, my AIP Mushroom Ragu Recipe is completely plant-based. And it’s low carb as well. 

This means you can satisfy family and friends who follow plant-based, low carb and and AIP diets with just one delicious dish.

And don’t forget to bookmark this recipe because it’ll be one you make again and again! 
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AIP Instant Pot Breakfast Porridge Recipe

Louise | April 29

My AIP Instant Pot Breakfast Porridge is a satisfying breakfast that gives you all of the taste of traditional porridge but without any grains and other inflammatory ingredients.

Honestly, it can be hard to follow an AIP diet and still enjoy breakfast. Without eggs and dairy, many of your favorite breakfast foods are off-limits.

That’s why I love creating AIP breakfast recipes. So, you can follow a healing AIP diet without feeling deprived.

And I really loved making this recipe because it brought back so many childhood memories of enjoying warm porridge on weekend mornings.

But if you are confused about what exactly porridge is, let me briefly explain it. Porridge is a hot cereal made from wheat (like cream of wheat), oats (like oatmeal), corn (like grits), rice (like congee), barley (like talbina) and any combination of these and other grains.
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AIP Chicken Chili Recipe

Louise | February 12

My low carb AIP Chicken Chili is a delicious one-pot meal that is ready in about 30 minutes and is the perfect comfort food on chilly winter nights.

And it’s completely Paleo and nightshade-free so you don’t need to worry about making any substitutions to make this recipe AIP-friendly.

Even better, my AIP Chicken Chili will be a hit with your entire family and no one will even know it’s good for them!

How I Made This Recipe AIP-Friendly

Honestly, some recipes are a bit more tricky to make AIP-friendly than others, and this AIP-friendly version of the traditional white chicken chili recipe was one of them.

But I’m so pleased with how delicious this recipe is, and I know you will be, too!

To replace the cream cheese that is in traditional white chicken chili recipes, I used butternut squash puree instead. This helps to give the recipe the creaminess of cream cheese but without the dairy.

But be sure to buy canned butternut squash puree or pumpkin puree and not pie filling. Pie filling is loaded with sugar and non-AIP ingredients and should definitely be avoided.

Both butternut squash and pumpkin are absolutely delicious in the recipe and add just a hint of earthy flavor that tastes perfect on cold days.

To replace the milk that is a typical ingredient in traditional white chicken chili, I used canned unsweetened coconut milk instead.

Coconut milk is a great milk substitute, which is why it’s so common in many AIP recipes. Plus, it is completely nut-free and soy-free, which are even more reasons to use coconut milk.

However, be sure to check the label to see if sugar, stabilizers, and other iffy ingredients are listed. You want to be sure to buy coconut milk that just lists coconut and water as ingredients.

But if you are having a hard time finding canned coconut milk that doesn’t include iffy ingredients, you can always make your own homemade coconut milk.

Chicken is one of my favorite AIP-friendly proteins because it is relatively inexpensive, and I always have at least one package in my freezer at all times.

I love this recipe because it uses leftover shredded chicken to make a completely new meal out of it, but you can always just cook some chicken thighs or chicken breast if you don’t have any leftover chicken.

While shredded chicken is typically used in traditional white chicken chili recipes, you can use ground chicken as well.

Just be sure to cook the chicken before adding it to the recipe if you aren’t using leftover chicken. And turkey is just as delicious to use in this recipe as well.

Additional AIP Soup Recipes

And if you are hungry for even more AIP soup recipes, you are in luck! Here are some of my favorite recipes that will keep you satisfied while staying on your AIP diet.

And if these aren’t enough AIP soup recipes, then check out these 26 Scrumptious AIP Soup Recipes that will please even the pickiest eater.

 

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AIP Chicken Chili Recipe


  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Cuisine: Mexican

Description

Beanless, AIP chicken chili full of tender chicken with a creamy, flavorful broth.


Ingredients

  • Olive oil, for cooking
  • 1 medium onion (4 oz or 110 g), diced
  • 2 stalks celery, diced
  • 3 cloves garlic, diced
  • 4 cups (1 L) chicken broth
  • 1 cup (245 g) butternut squash puree or pumpkin puree
  • 2 cups (285 g) shredded leftover or rotisserie chicken
  • 1 (14 oz or 414 ml) can unsweetened coconut milk
  • 2 Tablespoons (30 ml) lime juice (or to taste)
  • 1 teaspoon (1 g) dried oregano
  • 3 Tablespoons chopped fresh cilantro (plus additional for garnish, optional)
  • Chopped green onions and lime wedges, for garnish (optional)
  • Salt, to taste

Instructions

  1. Heat a drizzle of olive oil in a large pot over medium heat.
  2. Add the onion, celery, and garlic to the pot and saute until the vegetables are softened, about 3 minutes.
  3. Add the chicken broth, pumpkin puree, shredded chicken, and dried oregano to the pot and bring to a boil. Reduce the heat to a simmer and continue to cook, stirring frequently, until the liquid has reduced.
  4. Add the coconut milk, lime juice, and fresh cilantro to the pot and continue to simmer for about 5 minutes until the chili is to your desired consistency. Season with salt, to taste.
  5. Ladle the chili into bowls and garnish with the optional fresh cilantro, chopped green onions, and lime wedges before serving.

Notes

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

Net Carbs per serving: 8 g

Nutrition

  • Calories: 519
  • Sugar: 5 g
  • Fat: 34 g
  • Carbohydrates: 11 g
  • Fiber: 3 g
  • Protein: 37 g

AIP Gingerbread Cookies

Louise | December 13

If you thought you would have to give up your favorite desserts when you started an AIP diet, then you’ll love my AIP Gingerbread Cookies recipe.

This recipe has all of the delicious taste of traditional gingerbread cookies but with AIP ingredients!

That’s right, no modifications or substitutions are needed to make these cookies. I’ve done all of the hard work for you.

And even better, all of the ingredients are pretty easy to find in-store or online. And you might even have most of the ingredients in your AIP stocked pantry already!

So, turn on your favorite holiday music and start baking.

How I Made This Recipe AIP-Friendly

Honestly, AIP baking can be a bit tricky, but it’s not impossible once you learn which ingredients to use and how to use them.

First, I used cassava flour and coconut flour to replace traditional all-purpose flour used in non-AIP gingerbread cookie recipes.

Cassava flour is made from the entire cassava root, which is peeled, dried, and grounded into flour.

Cassava flour is mild in flavor but has a tendency to be gummy, which is why it works well with cookies and other small-sized baked goods.

However, cassava flour is often mistaken for tapioca flour (often called tapioca starch) because it is made from the cassava root as well.

Coconut flour is the dried meat from a coconut that is grounded into flour. Coconut flour is high in fiber, which means it absorbs quite a bit of moisture. This is why I used a lot of liquid ingredients and why the gingerbread dough is drier than traditional cookie dough.

Gelatin powder is a protein powder and is used as an AIP-friendly egg replacement. But be sure that you purchase gelatin powder and not collagen since you need the gelatin to firm into a gel when mixed with water.

In addition, many of the traditional spices and flavorings in gingerbread are actually AIP. Ginger powder and ground cloves are naturally AIP-friendly, which made it quite easy for me to replicate the classic gingerbread flavor.

Blackstrap molasses and maple syrup are great AIP-friendly natural sweeteners that give the cookies a deep, rich flavor.

Coconut oil is a common AIP-friendly substitute for butter or ghee. However, I highly recommend using refined coconut, which has a more mild flavor. On the other hand, unrefined (or virgin) coconut oil will likely overwhelm your cookies with coconut flavor.

Unsweetened coconut milk is a great soy-free and dairy-free AIP-friendly milk replacement. However, it is best to use homemade coconut milk or store-bought brands that don’t contain stabilizers, gums, and other non-AIP ingredients.

Other AIP Cookie Recipes

If this recipe has you hungry for more AIP-friendly cookies, then I have you covered!

My AIP Sweet Potato Cookies are made with just a few easy-to-find ingredients and are loaded with nutritious sweet potatoes.

And if you want even more cookie recipes that are loaded with nutritious vegetables, you need to try my AIP Sweet Beet Cookies.

If you miss chocolate, then you have to make my AIP “Chocolate” Cookies to help satisfy your chocolate cravings.

And if you want more holiday-inspired cookies, then check out my 25 AIP Christmas Recipes That Will Make You Jolly.

But if you just want all of the best AIP cookie recipes that you can find, then here are 33 AIP Cookie Recipes To Keep Cravings At Bay.

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AIP Gingerbread Cookies


  • Author: Angela Paulino
  • Prep Time: 25 minutes
  • Cook Time: 15 minutes
  • Total Time: 40 minutes
  • Yield: 24 small cookies or 12 large cookies 1x
  • Category: Dessert
  • Cuisine: American

Description

Golden, spicy classic gingerbread cookies made with all AIP ingredients.


Ingredients

  • 1 cup (120 g) cassava flour (plus additional for dusting)
  • 1/2 cup (56 g) coconut flour
  • 1 teaspoon (2 g) ginger powder
  • 1/2 teaspoon (1 g) ground cloves
  • 1/2 teaspoon (3 g) salt
  • 1/2 teaspoon (2 g) baking soda
  • 1 gelatin egg* (see notes)
  • 1/2 cup (120 ml) melted coconut oil
  • 1/4 cup (60 ml) maple syrup
  • 3 Tablespoons (45 ml) unsulfured blackstrap molasses
  • 1 teaspoon (5 ml) vanilla extract
  • 2 to 4 Tablespoons (30 to 60 ml) unsweetened coconut milk

For the icing (optional):

  • 1/4 cup (60 ml) coconut butter, melted and cooled
  • 2 Tablespoons (30 ml) coconut oil, melted and cooled
  • 1 teaspoon (5 ml) maple syrup

Instructions

  1. Preheat the oven to 350 F (175 C). Line two cookie sheets with silicone baking mats or parchment paper and set aside.
  2. In a large bowl, whisk to combine the cassava flour, coconut flour, ginger powder, ground cloves, salt, and baking soda.
  3. Add the gelatin egg, melted coconut oil, maple syrup, blackstrap molasses, and vanilla extract to the bowl and mix thoroughly to combine.
  4. Add 2 Tablespoons (30 ml) of coconut milk to the bowl and combine until the mixture forms a dry dough that can be pressed into a ball. If needed, add the remaining coconut milk, as needed, until the dough can be formed into a ball.
  5. Lightly dust your work surface with cassava flour. Place the dough on the work surface and use a rolling pin to roll the dough to about 1/2-inch (1.25 cm) thickness. (This dough is tricky to work with and it crumbles, but it presses back together really easily. A mixture of rolling and pressing flat with your hands works well to flatten the dough.)
  6. Use cookie cutters to cut the dough into desired shapes and carefully place on the prepared cookie sheets about 1-inch (2.5 cm) apart. (Place all smaller cookies on one sheet and bigger ones on another as the smaller cookies take 2 to 3 fewer minutes to cook than the larger cookies).
  7. Place the baking sheet in the oven and bake for 12 to 15 minutes until the cookies are golden.
  8. Remove the baking sheets from the oven and let cool for 2 to 3 minutes before carefully transferring the cookies to a wire rack to cool completely.
  9. If desired, prepare the optional icing by whisking the melted coconut butter, melted coconut oil, and maple syrup until completely combined. Pipe or drizzle the icing on the cooled cookies to decorate before serving.

Notes

For the gelatin egg: In a small bowl, mix 1 Tablespoon (6 g) of gelatin with 1 Tablespoon (15 ml) of lukewarm water and let sit for 1 minute. Add 2 Tablespoons (30 ml) of hot water and whisk until the gelatin is completely dissolved. Let the mixture sit for 5 minutes before using.

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

Net Carbs per serving: 8 g

Nutrition

  • Serving Size: 1 small cookie
  • Calories: 111
  • Sugar: 3 g
  • Fat: 8 g
  • Carbohydrates: 9 g
  • Fiber: 1 g
  • Protein: 1 g

AIP Thanksgiving Stuffing

Louise | November 12

Holidays can be tricky if you are following an AIP diet.

You might think that you will never be able to eat any of your favorite dishes or that you will feel deprived during the holidays.

Don’t worry because we have your holidays covered with this delicious AIP Thanksgiving Stuffing recipe that gives you all of the flavors of Thanksgiving but is also completely AIP-friendly.

Plus, all of your friends and family will love it as well.

So, be sure to take extra to your holiday gathering because it will be gone in no time.

Recipe Modifications and Cooking Tips

My AIP Thanksgiving Stuffing Recipe is delicious as it is.

However, you might not have all of the ingredients available to you. Or you just might not care for every ingredient, and that’s okay.

Here are a few modifications that you can make, and the recipe will still be absolutely delicious.

And I’ve included a few cooking tips to make your holiday meal prepping as easy as possible.

  • You can buy pre-cut cubed butternut squash and save a ton of time in the kitchen. But if you don’t want to spend the extra money, you can cube it ahead of time yourself. Simply peel and cube the butternut squash. Then, tightly wrap it in plastic wrap or seal it in a zippered plastic container and refrigerate it for up to 4 days.
  • Acorn squash, delicata squash, or pumpkin can be used instead of butternut squash. Sweet potatoes can be used as well, but the dish will be naturally sweeter if those are used instead of squash. However, a combination of sweet potatoes and squash will reduce the sweetness. You can use a combination of different kinds of squash as well.
  • Ground turkey or ground chicken can be used instead of ground pork. However, I don’t recommend using ground beef as the flavor could overwhelm the dish.
  • Celery can be omitted from the recipe. But if you love the taste of celery, feel free to add one or two additional stalks!
  • Shallots can be used instead of onions.
  • Mild sweet onions or green onions (also known as scallions) can be used instead of leeks.
  • Any type of firm apple can be used in the recipe, but I prefer the slightly tart flavor of Granny Smith and Honeycrisp apples. Fuji apples are great for a slightly more mild flavor.
  • Unsweetened dried cherries are a great substitute for dried cranberries. Golden and black raisins can be substitutes as well, but they are noticeably sweeter than dried cranberries.
  • You can use 2 teaspoons of dried sage and 1 teaspoon of dried thyme.

Other AIP Thanksgiving Side Dish Recipes

And if you want other delicious AIP-friendly Thanksgiving recipes, here are a few that I suggest.

AIP Cauliflower Mash is a delicious substitute for mashed potatoes that will give you all of the taste but none of the nightshades.

My AIP Honey Mint Roasted Carrots Recipe is another delicious side dish that everyone will love.

And if you cannot get enough of savory and sweet side dishes, then my AIP Roasted Sweet Potatoes and Leeks Recipe cannot be missed.

But if you want more green vegetables on your Thanksgiving table, be sure to make this AIP Easy Roasted Asparagus Recipe and AIP Garlic-Roasted Brussels Sprouts Recipe.

And if you love apples in your recipes, this AIP Apple Broccoli Sauté is perfect for you.

But if you want an easy side dish that includes all of your favorite vegetables, then you must make this AIP Vegetable Ratatouille recipe.

And if you are already looking forward to Christmas, here are 25 AIP Christmas Recipes That Will Make You Jolly.

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AIP Thanksgiving Stuffing


  • Author: Louise Hendon
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Side

Description

All the flavors of Thanksgiving in an easy skillet stuffing. Ground pork combined with butternut squash, apple, leek and cranberries with thyme, sage, and cinnamon. Serve on the side of your other favorite AIP Thanksgiving dishes.


Ingredients

  • 1 lb (450 g) ground pork
  • 2 cups (250 g) butternut squash, cut into 1-inch (2.5 cm) cubes
  • 1/2 medium onion (4 oz or 110 g), thinly sliced
  • 1 leek (3 oz or 90 g), sliced
  • 1 stalk celery (20 g), sliced
  • 1 small apple (5 oz or 150 g), peeled and sliced
  • 1/3 cup (45 g) unsweetened dried cranberries
  • 2 Tablespoons (4 g) chopped fresh sage
  • 1 Tablespoon (3 g) fresh thyme leaves
  • 1 teaspoon (2 g) cinnamon powder
  • Olive oil, for cooking
  • Salt, to taste

Instructions

  1. Preheat the oven to 400 F (200 C).
  2. Place the cubed butternut squash on a rimmed baking sheet and lightly drizzle with olive oil. Place in the oven and bake for 15 minutes until the butternut squash is slightly softened. Set aside until ready to use.
  3. Meanwhile, heat a drizzle of olive oil in a large oven-proof skillet over medium-high heat. Add the ground pork to the skillet and saute until lightly browned.
  4. Add the onion, leek, and celery to the skillet and saute for 3 minutes until the vegetables are softened.
  5. Add the apple, dried cranberries, fresh sage, fresh thyme, cinnamon and roasted squash to the skillet and saute about 2 minutes. Season with salt, to taste.
  6. Place the oven-proof skillet in the oven and bake for 20 minutes until the butternut squash is cooked through. (Alternatively, place the stuffing in a casserole dish and bake for 20 minutes.)
  7. Remove from the oven and let cool slightly before serving.

Notes

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

Net Carbs per serving: 10 g

 

Nutrition

  • Serving Size: 1/6th recipe
  • Calories: 180
  • Sugar: 9 g
  • Fat: 7.6 g
  • Carbohydrates: 12 g
  • Fiber: 2 g
  • Protein: 16 g

AIP Apple Cinnamon Pancakes

Louise | November 4

Breakfast can be hard when you follow an AIP diet. Eggs, flour, and dairy are the cornerstone of so many breakfast recipes.

And I thought fluffy pancakes were completely off-limits once I started an AIP diet.

Don’t worry because I have your breakfast covered with these delicious AIP Apple Cinnamon Pancakes.

Trust me, you will not feel like you are missing out with a stack of these cinnamon-spiced pancakes with a warm apple cinnamon topping.

And even better, your entire family will love them!

So, be sure to make a double (or even triple) batch for your entire family to enjoy.

How I Made This AIP-Friendly

Honestly, it is sometimes tricky creating AIP recipes.

However, this recipe proves that enjoying all of your favorite recipes while following an AIP diet is not only possible, but it’s delicious as well.

First, I used a combination of cassava flour and tapioca four (or sometimes called tapioca starch) to replace traditional wheat flour that is used in traditional pancake recipes.

Both of the flours come from cassava root, but they are definitely not the same. You cannot substitute tapioca flour and cassava flour with each other.

Cassava flour is made using the entire cassava root, which is peeled, dried, and grounded into flour.

Cassava flour has a mild flavor but can be dense and should be combined with another flour to lighten it up a bit. Also, cassava flour has a tendency to be gummy, which is why I recommend making smaller size pancakes.

Tapioca flour, which is also known as tapioca starch, is the dried starch of the cassava root that is ground into a flour. It helps to make foods tender and slightly chewy.

Baking powder helps foods to rise when heated and gives these pancakes their fluffy texture. Unfortunately, it can be hard to find AIP-friendly baking powder.

So, I suggest making your own baking powder by combining 2 tablespoons of cream of tartar with 1 tablespoon of baking soda. You can store your homemade baking powder in an airtight container for up to 6 weeks.

Then, measure out 1 teaspoon of the baking powder but don’t forget to add a 1/2 teaspoon of baking soda to the recipe!

Applesauce is used as a binder in the recipe instead of eggs, which are not AIP-friendly. Plus, it gives the pancakes an added hint of apple flavor.

However, I recommend using unsweetened applesauce for this recipe. You can adjust the sweetness with the apple cinnamon topping or add a drizzle of AIP-friendly maple syrup on top.

Coconut milk is a great soy-free, non-dairy milk replacement since traditional dairy products aren’t AIP-friendly.

However, be sure to use canned unsweetened coconut milk. And read the nutrition label to make sure guar gum or xanthan gum are not listed as ingredients because neither are AIP-friendly.

But if you have trouble finding coconut milk without a lot of added ingredients, you can use lite canned coconut milk, which usually doesn’t have thickeners but check the ingredients first. Or you can make your own homemade coconut milk instead and not have to worry about iffy ingredients.

Coconut oil is used as an AIP-friendly replacement for butter or cooking spray in the recipe. But I suggest using refined coconut oil instead of unrefined (or virgin) coconut oil for a more mild coconut flavor.

Other AIP Breakfast Recipes

And if you want even more AIP-friendly pancake recipes, then check out these 25 AIP pancake recipes that go from morning to midnight.

But if grab-and-go breakfast is your thing, here are 27 marvelous AIP muffin recipes that are sure to please.

And if you miss cereal, you really need to check out these 19 satisfying AIP cereal recipes.

And for the ultimate list of breakfast recipes, you cannot miss these 58 AIP breakfast recipes to get your morning off to a great start.

 

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AIP Apple Cinnamon Pancakes


  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 1 serving (4 to 6 small pancakes) 1x
  • Category: Breakfast
  • Cuisine: American

Description

Fluffy, apple, and cinnamon pancakes stacked up and topped with warm cinnamon apples. Drizzle over some maple syrup for the perfect fall breakfast!


Ingredients

Topping:

  • 1 teaspoon (5 ml) coconut oil
  • 1/2 medium apple (75 g), peeled and chopped
  • 1 teaspoon (2 g) cinnamon powder
  • 2 Tablespoons (30 ml) water

Pancakes:

  • 1/2 cup (60 g) cassava flour
  • 1/4 cup (30 g) tapioca flour
  • 1 teaspoon (2 g) cinnamon powder
  • 1 teaspoon (2 g) baking powder
  • 1/2 teaspoon (2 g) baking soda
  • 1/4 teaspoon (1.5 g) salt
  • 1/2 cup (120 ml) unsweetened applesauce
  • 3/4 cup (180 ml) unsweetened coconut milk
  • Coconut oil, for cooking

To serve:

  • Maple syrup, optional

Instructions

  1. Melt 1 teaspoon (5 ml) of coconut oil in a small saucepan over low heat. Add the apple, cinnamon, and water to the saucepan and simmer over low heat for 15 minutes until soft, stirring occasionally.
  2. Meanwhile, in a medium bowl, combine the cassava flour, tapioca flour, cinnamon, baking powder, baking soda, and salt.
  3. Add the applesauce and coconut milk to the bowl and whisk until smooth.
  4. Heat a nonstick pan or skillet over medium heat. If using a pan or skillet that isn’t nonstick, add 1 or 2 teaspoons (5 to 10 ml) of coconut oil to help the pancakes from sticking.
  5. Pour about 1/4 cup (60 ml) of batter into the pan and gently spread with the back of the scoop.
  6. Cook for 1 to 2 minutes on the first side until bubbles form on the top of the pancake. Carefully flip and continue to cook for an additional 1 to 2 minutes until cooked through. Repeat with the remaining batter cooking 2 or 3 pancakes each batch.
  7. Serve the pancakes immediately topped with warm cinnamon apples and optional maple syrup, if desired.

Notes

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

Net Carbs per serving: 104 g

Nutrition

  • Serving Size: 1 portion
  • Calories: 507
  • Sugar: 23 g
  • Fat: 6 g
  • Carbohydrates: 113 g
  • Fiber: 9 g
  • Protein: 1 g

AIP Apple Pie Bars

Louise | September 14

I love apple pie, but I don’t always have the time to make a crust. And I’ve been known to make a mess when rolling out pie crusts.

So, I created this recipe to give you all of the taste of apple pie but without all of the work.

And all of the ingredients are AIP-friendly. And it’s so delicious that anyone not following an AIP diet will love it as well.

And if you cannot have apple pie without ice cream with it, then be sure to add a scoop (or several) of my AIP Madagascan Vanilla Ice Cream to enjoy with my AIP Apple Pie Bars.

How I Made This Recipe AIP-Friendly

Baking can be tricky when you are following an AIP diet. However, it isn’t impossible. And there are many delicious AIP recipes that you can enjoy without sacrificing taste.

Wheat flour is a common ingredient in traditional baking recipes. However, it is not allowed on the AIP diet. That’s why I used a combination of AIP-friendly flours to mimic traditional wheat flour.

Tapioca flour, which is sometimes called tapioca starch, is the starch from cassava roots that are dried and ground into a powder. However, tapioca flour (or tapioca starch) is different from cassava flour and cannot be used as a substitute in this recipe.

Tapioca flour helps add structure to AIP baking and helps make baked goods crisp or slightly chewy.

Coconut flour is simply dried coconut that is ground into a flour. Coconut flour tends to work best when combined with other flours, which is why I used it along with tapioca flour and tigernut flour.

Coconut flour is also high in fiber, which makes it extremely absorbent to liquid. This is why I used so many wet ingredients to help make the crust.

Tigernut four is made from grinding tiger nuts into flour. However, tiger nuts are not actually nuts, which is why it’s completely AIP-friendly.

Tiger nuts are actually small root vegetables, about the size of chickpeas, and are rich in prebiotic fiber.

Tigernut flour works well with other flours, such as coconut flour and tapioca flour. It has a nutty and slightly sweet taste and helps add a sweet flavor and crunchy texture to baked goods.

Tigernut flour works best to make sweet baked goods, which is why I used it in this recipe.

Baking soda, which is also known as sodium bicarbonate, is a leavening agent that gives your baked goods a bit of a lighter texture. And it’s completely AIP-friendly.

Coconut oil is used as an AIP-friendly dairy-free substitute for butter or ghee in this recipe.

I would suggest using refined coconut oil because it has a more mild coconut flavor than unrefined (or virgin) coconut oil, which can have a pronounced coconut flavor. However, it is up to your taste preference to decide which one you use.

The applesauce acts as a binder in the crust instead of using eggs, which are not AIP-friendly. It also adds just an added hint of apple flavor to the crust.

Maple syrup is a delicious AIP-friendly sweetener that also helps to add extra moisture to the crust due to the coconut flour.

And while you shouldn’t adjust the amount of maple syrup you use in the crust, you can always change the amount used in the filling depending on your tastes.

Apples are great AIP-friendly food, and you can use whichever type you prefer. I like to use a mixture of tart and crisp apples when baking with Granny Smith and Honeycrisp being my personal favorites.

Other AIP Dessert Recipes

And if you are hungry for more AIP-friendly dessert recipes, here are a few more to tempt your taste buds:

And if you are hungry for even more AIP dessert recipes, then be sure to check out these AIP Dessert Recipes that are egg-free, nut-free, dairy-free, gluten-free, and paleo.

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AIP Apple Pie Bars-square

AIP Apple Pie Bars


  • Author: Louise Hendon
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 16 squares 1x
  • Category: Dessert
  • Cuisine: American

Ingredients

Apple filling:

  • 1 Tablespoon (15 ml) coconut oil
  • 3 apples (1 lb or 450 g), peeled and diced
  • 1 teaspoon (2 g) cinnamon powder
  • 1/4 cup (60 ml) water
  • 1 Tablespoon (15 ml) maple syrup
  • 1/2 cup (120 ml) unsweetened applesauce

Crust:

  • 1 cup (120 g) tapioca flour
  • 1/2 cup (56 g) coconut flour
  • 1/2 cup (60 g) tigernut flour
  • 1 teaspoon (2 g) cinnamon powder
  • 1/2 teaspoon (2 g) baking soda
  • 3/4 cup (180 ml) coconut oil, melted
  • 2 Tablespoons (30 ml) unsweetened applesauce
  • 2 Tablespoons (30 ml) maple syrup

Instructions

  1. Preheat the oven to 350 F (177 C). Line an 8-inch x 8-inch (20 cm x 20 cm) square baking pan with parchment paper. Leave the sides overhanging the pan to act as handles.
  2. Melt the coconut oil in a large pan over medium heat. Add the apples and cinnamon to the pan and saute for 2 minutes.
  3. Add the water and maple syrup to the pan and simmer over low heat for 5 to 10 minutes until the apples are soft and water is evaporated.
  4. Add the applesauce to the pan and continue to simmer, stirring occasionally, until the mixture has thickened slightly. Remove from heat and set aside until ready to use.
  5. Meanwhile, in a large bowl, combine the tapioca flour, coconut flour, cinnamon, and baking soda.
  6. Add the melted coconut oil, maple syrup, and applesauce to the dry mixture and mix well to combine. The crust mixture should be slightly crumbly but sticky.
  7. Place the crust mixture into the prepared baking pan and use your fingers to press the dough evenly into the pan.
  8. Place the baking pan in the oven and bake for 8 minutes until lightly golden.
  9. Remove the pan from the oven and evenly spread the apple mixture on top of the crust, pressing down lightly.
  10. Return the baking pan to the oven and continue to bake for 15 minutes. Remove the pan from the oven and place on a wire rack to cool.
  11. Allow to cool completely before lifting out of the pan and cutting into squares.

Notes

There are no substitutions for any of the crust ingredients.

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

Net Carbs per serving: 14 g

Nutrition

  • Serving Size: 1 square
  • Calories: 186
  • Sugar: 7 g
  • Fat: 13 g
  • Carbohydrates: 17 g
  • Fiber: 3 g
  • Protein: 1 g

AIP Cinnamon Raisin Breakfast Loaf

Louise | August 19

Breakfast can be tricky when you are following an AIP diet. No eggs and no dairy leave out many traditional breakfast options.

But don’t worry because I have you covered!

This Cinnamon Raisin Breakfast Loaf is not only delicious, but it’s completely AIP-friendly.

That’s right, it’s made from only AIP ingredients. You don’t have to worry about substitutions or looking up to see if any ingredient is suitable for AIP.

And that’s not even the best part! This Cinnamon Raisin Breakfast Loaf is so delicious that anyone who isn’t following an AIP diet will love it as well.

You’ll get all of the taste of traditional cinnamon raisin bread but without all of the gluten and other non-AIP ingredients.

And don’t forget to spread some coconut butter on top for a delicious treat that is hard to resist!

How I Made This Recipe AIP-Friendly

Honestly, AIP baking can be tricky, but it is not impossible.

And this recipe proves that you can still have all of your favorite recipes while following an AIP diet.

I used a combination of coconut flour and tapioca flour to replace traditional wheat flour in the recipe since wheat isn’t AIP-friendly.

Coconut flour is simply dried coconut meat that has been ground into flour. It is gluten-free, grain-free, and nut-free, which is why it is suitable for an AIP diet.

In addition, it has a high fiber content, which means that it absorbs a lot of moisture. This is why I used a lot of wet ingredients in the recipe.

Coconut flour tends to work best when used with other AIP-friendly flours, which is why I used tapioca flour as well.

Tapioca flour (or tapioca starch as it is sometimes called) is the starch from the cassava root that is dried and ground into flour. However, tapioca flour is not the same as cassava flour.

Tapioca flour is typically a gluten replacement and makes baked goods tender and slightly chewy.

Baking powder is a leavening agent and gives baked goods a lightened texture.

Unfortunately, it can be a bit tricky to find a baking powder that is AIP-friendly. My suggestion is to make a batch of it by combining 2 tablespoons of cream of tartar with 1 tablespoon of baking soda and store in an airtight container for up to 6 weeks.

Then, just measure out 2 teaspoons of homemade baking powder for the recipe. But don’t forget to add 1 teaspoon of baking soda to the recipe as well!

Coconut sugar is a great natural sweetener to AIP baking. However, feel free to leave it out for a less sweet loaf.

Coconut oil is typically a substitute for butter or ghee in AIP baking. However, I recommend using refined coconut, which has a more neutral flavor and aroma. Unrefined (or virgin) coconut oil might overwhelm your breakfast loaf with coconut flavor.

Applesauce is used in the recipe for moisture due to the coconut flour. I recommend using unsweetened applesauce for the recipe. You can always adjust the sweetness of the breakfast loaf by the amount of coconut sugar you use.

Unsweetened coconut milk is a great dairy-free and soy-free AIP-friendly milk replacement. However, it is best to use homemade coconut milk or ones that don’t contain stabilizers, gums, or other iffy ingredients.

Vanilla extract is a great way to add just a slight hint of vanilla flavor to your recipe. However, please be sure to use alcohol-free vanilla extract for your breakfast loaf to be AIP-friendly.

Gelatin powder is a protein powder and is used as an egg replacement in the recipe. Make sure that you purchase gelatin powder and not collagen since you need the gelatin to firm into a gel when mixed with water.

Other AIP Breakfast Recipes

And if you are hungry for more AIP breakfast recipes, I have you covered!

And if you are hungry for more AIP breakfast recipes, then be sure to check out these 58 AIP breakfast recipes to get your morning off to a great start.

AIP Cinnamon Raisin Breakfast Loaf - square

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AIP Cinnamon Raisin Breakfast Loaf - square

AIP Cinnamon Raisin Breakfast Loaf


  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 1 loaf with approximately 10 slices 1x
  • Category: Breakfast or Snack
  • Cuisine: American

Ingredients

  • 1 cup (112 g) coconut flour
  • 1 cup (120 g) tapioca flour
  • 2 teaspoons (4 g) cinnamon powder
  • 2 teaspoons (4 g) baking powder
  • 1 teaspoon (4 g) baking soda
  • 1/2 teaspoon (3 g) salt
  • 1/2 cup (120 g) coconut sugar (optional; omit for an unsweetened loaf)
  • 1/2 cup (120 ml) melted coconut oil, cooled slightly
  • 1 cup (240 ml) unsweetened applesauce
  • 2 Tablespoons (30 ml) unsweetened coconut milk
  • 1 teaspoon (5 ml) vanilla extract
  • 2 gelatin eggs
  • 3/4 cup (150 g) raisins

Gelatin eggs:

  • 2 Tablespoons (12 g) unflavored gelatin powder whisked with 6 Tablespoons (90 ml) warm water until completely dissolved

Instructions

  1. Preheat the oven to 350 F (177 C). Line a 2 lb (1 kg) loaf pan with parchment paper and set aside. (Leave some overhanging to use as “handles” to lift the loaf easily out of the pan.)
  2. In a large bowl, combine the coconut flour, tapioca flour, cinnamon, baking powder, baking soda, and salt.
  3. In a separate bowl, whisk to combine the coconut sugar, coconut oil, applesauce, coconut milk, and gelatin eggs.
  4. Add the wet ingredients to the dry ingredients and combine. Fold in the raisins until evenly incorporated throughout the batter. Spread the batter into the prepared pan.
  5. Place the pan in the oven and bake for 50 to 60 minutes until cooked through and a toothpick inserted comes out clean. (If the top of your loaf starts to brown too much before it is cooked through, loosely cover the top of the loaf with aluminum foil for the remaining bake time).
  6. Allow to cool for 15 minutes in the pan before lifting out and allowing to cool at least and additional 10 minutes before cutting and serving. Try and resist cutting the loaf before it cools because this really sets the texture of the bread!

Notes

There are no substitutions for the coconut flour or tapioca flour.

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

Nutrition

  • Serving Size: 1 slice (1/10th loaf with coconut sugar)
  • Calories: 272
  • Sugar: 23 g
  • Fat: 12 g
  • Carbohydrates: 39 g
  • Fiber: 5 g
  • Protein: 3 g

 

AIP One-Pan Maple Chicken

Louise | August 2

I love meals that are delicious and easy-to-prepare, which is why I know this AIP One-Pan Maple Chicken will become one of your favorite recipes just like it is mine.

Plus, it is not only AIP-friendly but it’s also loaded with delicious sweet potatoes and maple syrup that makes it slightly sweet, which your entire family will love.

And, if you need another reason to make it, cleaning up is a breeze! To make it even easier, line a rimmed baking tray with very lightly greased aluminum foil to make clean up a breeze. Really, you can’t get much easier than that!

Recipe Modifications and Substitutions

Of course, this AIP One-Pan Maple Chicken recipe is delicious as-is.

But you might not have all of the ingredients on hand. Or you just might not care for all of the ingredients, and that’s okay!

There are plenty of modifications and substitutions you can make, and the recipe will still turn out to be absolutely delicious.

  • You can use bone-in, skin-on chicken breasts if you are not a fan of chicken thighs or you just have chicken breasts in your freezer.
  • You can absolutely use boneless, skinless chicken thighs or breasts. However, the cooking time is faster than bone-in, skin-on chicken. Simply place the vegetables in the oven to bake for 10 to 15 minutes and then add the chicken and continue to bake for 20 to 25 minutes or until chicken is cooked through.
  • You can use just carrots or just sweet potatoes if you don’t have both or just prefer one more than the other.
  • Other root vegetables can be used as well. Parsnips are delicious in this recipe and taste great with sweet potatoes and carrots.
  • Winter squash can be used as well but be sure to cut them in about 1-inch (2.5 cm) cubes. Butternut squash, acorn squash, delicata squash, and even fresh (not canned) pumpkin would taste amazing.

Bonus cooking tip: Feel free to double (or even triple) the glaze for a sweeter and stickier dish.

Other One-Pan AIP Dishes To Try

Can’t get enough of one-pan dishes? Neither can I, and here are some of my favorite ones that you can easily make and spend very little time cleaning up.

And if you are hungry for more easy-to-prepare recipes, then check out all of my AIP Crockpot Recipes as well as my AIP Pressure Cooker Recipes.

AIP One-Pan Maple Chicken-square

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AIP One-Pan Maple Chicken-square

AIP One-Pan Maple Chicken


  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Cuisine: American

Ingredients

  • 4 bone-in chicken thighs (with skin on) (1.3 lb or 600 g)
  • 3 large carrots (8 oz or 227 g)
  • 2 small sweet potatoes (9 oz or 260 g)
  • 6 sprigs of fresh thyme, leaves removed

Maple Glaze

  • 1 Tablespoon (15 ml) olive oil
  • 1 to 2 Tablespoons (15 to 30 ml) maple syrup (or to taste)
  • 1/2 teaspoon (3 g) salt
  • 1/2 teaspoon (1 g) cinnamon

Instructions

  1. Preheat the oven to 400 F (200 C). Lightly grease a casserole dish and set aside.
  2. Cut the ends off the sweet potatoes and cut into about 1-inch (2.5 cm) pieces. If desired, peel the sweet potato but leaving the skin on will add more fiber to the dish. (Be sure to scrub the sweet potatoes well if not peeling.)
  3. Cut the ends off the carrots and chop into about 1-inch (2.5 cm) pieces.
  4. Place the carrots and sweet potatoes at the bottom of the prepared casserole dish and nestle the chicken thighs on top.
  5. In a small bowl, whisk to combine the olive oil, maple syrup, salt and cinnamon. Drizzle the glaze over the chicken and vegetables, making sure to coat the chicken well. Place the fresh thyme on top of the chicken.
  6. Place the casserole dish in the oven and bake for 30 to 40 minutes, until golden, slightly caramelized and the chicken is cooked through with an internal temperature of 165 F (74 C).
  7. Remove from the oven and let cool slightly before serving.

Notes

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

Net Carbs per serving: 19 g

Nutrition

  • Calories: 318
  • Sugar: 8 g
  • Fat: 18 g
  • Carbohydrates: 22 g
  • Fiber: 3 g
  • Protein: 17 g

AIP Chicken Alfredo Recipe

Louise | June 19

Crispy chicken on top of a bed of creamy Alfredo sauce makes this a dish that you won’t soon forget. Even better, it’s completely AIP-friendly, which means it is completely dairy-free and nightshade-free.

How I Made This Recipe Dairy-Free

When I first went dairy-free in my autoimmune journey, I thought I would never have anything creamy and cheesy again!

And thankfully, was I wrong! I quickly discovered many dairy-free substitutions that taste just as good (and sometimes even better) than dairy! Even better, I was able to eat delicious food while I healed my body without ever feeling deprived.

To make this recipe dairy-free, I used coconut cream instead of heavy cream or milk as the base for the Alfredo sauce.

You can buy canned unsweetened coconut cream in many grocery stores. But if you cannot easily find it, just refrigerate 2 cans of unsweetened coconut milk. Then, scoop out the solid cream to use.

And you can use the leftover coconut water in this AIP Tropical Green Smoothie Recipe or pretty much any AIP smoothie that you prefer.

Instead of parmesan cheese for the Alfredo sauce, I used nutritional yeast.

If you’ve never heard of it before, nutritional yeast is an inactive yeast that looks like small yellow flakes and has a cheesy taste. Of course, when you shop for nutritional yeast, be sure to read the ingredients to make sure it’s completely AIP-friendly!

And if you want more AIP-friendly dairy swaps, check out these AIP dairy substitutes for cheese, yogurt, milk, and ice cream.

Recipe Substitutions and Modifications

This recipe is absolutely delicious, but there are several substitutions and modifications you can make depending on what you have in your refrigerator and pantry or to suit your tastes.

  • Skin-on chicken thighs are great to use instead of skin-on chicken breasts. 
  • Bone-in chicken breasts or thighs can be used instead of boneless but be sure to cook them a bit longer than you would cook boneless chicken.
  • Boneless, skinless chicken breast or thighs can be used as well. Of course, crispy chicken skin is absolutely delicious but this is just as good as well. You can add the chicken to the Alfredo sauce instead of placing it on top of the creamy “noodles.”
  • Shrimp tastes amazing in the dish as well. Simply cook raw shrimp for 2 to 5 minutes until they are cooked through and place them on top of the creamy noodles.
  • Of course, you can skip the chicken completely and enjoy just the zucchini “noodles” and Alfredo sauce by themselves.
  • Spaghetti squash can be used instead of zucchini “noodles.” You can microwave or bake your spaghetti squash and use the cooked squash the same as the zucchini “noodles.”
  • I didn’t use black pepper to season the dish because it’s a nightshade, which isn’t considered AIP-friendly. But if you want just a hint of spice that is AIP-friendly, add a small pinch of turmeric to the dish.
  • And if you want some bread to dip in the Alfredo sauce, try my AIP Bread Rolls Recipe.

If you are hungry for more AIP-friendly chicken recipes, check out this post for 36 AIP chicken breast recipes that will knock your socks off

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AIP Chicken Alfredo-square

AIP Chicken Alfredo Recipe


  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 2 servings 1x
  • Category: Main
  • Cuisine: Italian

Description

Zucchini “noodles” and crisp chicken in a creamy alfredo style sauce.


Ingredients

  • 1 chicken breast (7 oz or 200 g), skin-on
  • 1 zucchini (120 g), spiralized
  • ¾ cup (180 ml) coconut cream (from the top of 2 refrigerated cans of unsweetened coconut milk)
  • 1 Tablespoon (8 g) arrowroot powder or cassava flour
  • 1 Tablespoon (15 ml) coconut oil
  • 1 cup (240 ml) chicken broth
  • 1 Tablespoon (8 g) nutritional yeast
  • 1/2 teaspoon (2 g) garlic powder
  • 4 Tablespoons (4 g) chopped fresh parsley (plus additional, to garnish)
  • Olive oil, for cooking
  • Salt, to taste

Instructions

  1. Heat a drizzle of oil in a nonstick pan over medium-high heat. Place the chicken breast in the skillet and cook for 5 minutes on each side or until the skin is golden and the chicken is cooked through with an internal temperature of 165 F (74 C). Remove the chicken from the skillet and set aside.
  2. Melt the coconut oil in the same pan over medium heat. Add the arrowroot or cassava flour to the pan and whisk to create a paste.
  3. Slowly add the chicken broth, a little at a time, while continuously whisking to combine. Once all the chicken broth has been incorporated, add the coconut cream and whisk until fully combined.
  4. Add the garlic powder, nutritional yeast, and fresh parsley to the pan and bring to a boil. Reduce the heat to a simmer and continue to cook for about 5 minutes or until thickened, stirring occasionally. Season with salt, to taste.
  5. Pour the sauce into a blender or food processor and blend for 30 seconds. (This step is optional, but it helps to create a light and creamy sauce.)
  6. Add the zucchini “noodles” to the pan and saute for about 2 minutes. Return the sauce to the pan and heat through.
  7. Slice the chicken breast and place it on top of the “noodles” and Alfredo sauce. Garnish with optional chopped fresh parsley and serve.

Notes

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

Net Carbs per serving: 10 g

Nutrition

  • Serving Size: 1/2 recipe
  • Calories: 508
  • Sugar: 4 g
  • Fat: 36 g
  • Carbohydrates: 13 g
  • Fiber: 3 g
  • Protein: 26 g

 

 

9 Super Simple 5-Minute AIP Dinners

Louise | April 1

I understand that life can be hectic, and the last thing you want to think about is what’s for dinner. Following an AIP diet adds another complication because fast food and takeout are typically not healthy options.

Well, I have you covered with 9 completely AIP dinners that take 5 minutes or less to cook.

You’ll have a delicious dinner on the table in no time. And I’ve included a ton of substitution ideas to fit whatever you might already have in your refrigerator or pantry.

Now this is what I call fast food!

Continue reading

35 Creative AIP Cauliflower Recipes

Louise | December 20

Cauliflower is the unsung hero of the AIP diet…

…and that’s not just because you can use cauliflower to create replacements for naan bread, pizza crusts, tacos, and rice.

Although we’ll admit, that’s a big part of why we love cauliflower so much! Finding AIP-friendly alternatives to our favorite dishes can make the diet much easier to stick to, after all. But you can use cauliflower in much more creative ways, too.

From delicious dips to simple sides and exciting entrees, you can turn cauliflower into pretty much anything! You’ll find all sorts of surprises in this list – did you know cauliflower makes a great base for AIP hummus?

Have a read through these 35 AIP Cauliflower Recipes and discover more new ways to use this versatile vegetable. Continue reading

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