AIP 101 Guide
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All Posts by Louise

AIP Breadsticks Recipe

Louise | September 10

Honestly, I typically don’t feel like I’m missing by following an AIP diet. I get to enjoy so many yummy foods that I rarely think about the foods that are off-limits on an AIP diet.

However, one food has had me longing for it for quite some time – until now.

And as you have already guessed, it is breadsticks. There is just something so satisfying about enjoying a crunchy breadstick with an AIP-friendly Italian dinner that I truly missed.

So, I created an AIP breadsticks recipe to satisfy my craving, and I hope it satisfies your craving as well.

And if you are unsure what to serve with the AIP breadsticks, let me suggest my AIP Mushroom Ragu, AIP Bolognese and Zoodles or my AIP Crockpot Spaghetti and Pesto Meatballs – just to name a few delicious AIP recipes.
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AIP Strawberry Shortcakes Recipe

Louise | September 10

I love making my AIP versions of my favorite recipes, and I have had strawberry shortcakes on my list of recipes to make for quite a while. 

And I’m so glad that I finally took the time to make them because they are absolutely delicious and taste just like traditional strawberry shortcakes.

Even better, they are pretty easy to make. And if you’ve done any AIP baking, you might already have some of the ingredients in your pantry or refrigerator right now.

But if you don’t have any of the ingredients on hand, you are in luck because they are pretty easy to find in most grocery stores or online. 
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AIP Zucchini Bread Recipe

Louise | August 9

The hardest part for me when I started an AIP diet was that I missed so many of my favorite foods! I knew that following an AIP diet was best for my health, but I still missed so many foods that I could no longer enjoy.

That’s why I started creating my own AIP recipes. I didn’t want to feel deprived, and I don’t want you to feel deprived as well.

And one of the foods that I missed the most was zucchini bread! I have a lot of memories of eating zucchini bread as a child because it was the only way my mother could get me to eat my veggies. (Don’t worry – I love veggies now!)

I’ll be honest with you – this recipe took me quite a while to perfect. However, after much trial and error, I finally created a zucchini bread recipe that is just like my mom’s recipe.
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AIP Air Fryer Steak Bites with Mushrooms Recipe

Louise | August 9

Steak bites with mushrooms is my newest meal obsession. It’s easy to cook, and it’s absolutely delicious. 

Even better, it’s ready in under 15 minutes! That’s faster than takeout, and it’s much less expensive as well.

And it’s completely AIP-friendly. Plus, your entire family will love it – even those who aren’t AIP. 

So, turn on your air fryer, grab a few easy-to-find ingredients and get dinner on the table in minutes.
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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.


AIP Chicken Chili - square

AIP Chicken Chili - square

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


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


  • 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


  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.


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

Net Carbs per serving: 8 g


  • 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.

AIP Gingerbread Cookies - square

AIP Gingerbread Cookies - square

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


Golden, spicy classic gingerbread cookies made with all AIP 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


  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.


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


  • 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 Recipe

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. 
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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. 
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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. Continue reading

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!
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