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All Posts by Louise Hendon

AIP One-Pan Maple Chicken

Louise Hendon | 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

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


  • 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


  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.


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

Net Carbs per serving: 19 g


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

AIP Chicken Alfredo Recipe

Louise Hendon | 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

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


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


  • 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


  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.


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

Net Carbs per serving: 10 g


  • 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 Hendon | 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!

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35 Creative AIP Cauliflower Recipes

Louise Hendon | 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

37 AIP Grilling Recipes You’ll Want To Make All Year Long

Louise Hendon | December 20

Being on AIP diet is a great excuse to throw a BBQ party! There are plenty of grilled dishes that are perfect for this diet, as long as you keep a few simple things in mind.

To help you plan for your next backyard feast, we are presenting our favorite AIP grilling recipes for you to try. There are so many options you’re going to have a hard time deciding on your menu!

Chicken is always a safe option that both, kids and grandparents enjoy. Why not try AIP-friendly grilled drumsticks, or maybe you’d rather have the scrumptious AIP stuffed chicken?

My favorites on this list are the organ meat recipes! Organ meats (or offal) seem to be overlooked these days, which is a shame.

People tend to think they’re not very tasty, but when you cook them right you’re going to end up with a mouthwatering meal. Grilling and organ meats go together really well – that’s why we’ve included some AIP barbecue recipes made of liver, heart, and tongue.

Why You Should Incorporate Organ Meats In Your Diet* Organ meats are nutritious with plenty of B-vitamins, magnesium, iron and zinc* They are often cheaper then other cuts of meat* Organ meats are a great source of protein* When you eat offal you are helping reduce food waste

What is a BBQ without a great BBQ sauce? Unfortunately most store-bought BBQ sauces are not good for your AIP diet.

You’ll find several easy-to-make barbecue sauce recipes on our list, each one tastier than the other. And you won’t have to worry about any ingredients that might cause trouble with your diet, since these are carefully thought out and nightshade-free!

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36 AIP Chicken Breast Recipes That Will Knock Your Socks Off

Louise Hendon | December 19

Sometimes, AIP feels like a constant battle.

On the one hand…you feel so much better.

On the other…you get so bored of eating this way. Sitting down to the same boring chicken and salad every night…none of the various flavors and textures and aromas you used to enjoy.

Well, fear not!

There is a cure for food boredom.

No, we can’t change what foods are allowed on AIP. But we CAN help you prepare them in new and interesting ways!

Changing up how you season and prepare a simple chicken breast can do wonders for dinner time. It takes it from just chicken to a delicious AIP-friendly meal that won’t make your autoimmune disease flare up!

In this post we’ve got chicken soups, stir fries, dinners, and more, in all kinds of flavors: citrus, honey, garlic, ginger, asian-inspired, classic American, and more.
Try a few and end the boredom!

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36 AIP Chicken Thigh Recipes Your Family Will Devour

Louise Hendon | December 19

Sometimes it can be slightly difficult to find ingredients that are suitable for your AIP diet, especially if you’re trying to stick to your budget. I love chicken thighs; they’re inexpensive, available everywhere, and so easy to cook!

There are so many ways to prepare chicken thighs – I do love them just cooked in the oven with a bit of salt, but I also enjoy trying these variations. There sure are many! Here are my 3 favorites:

  1. Soups
    When we’re talking about chicken perhaps the first thing that comes to mind is soup. I can’t think of a more comforting meal when I’m feeling a bit under the weather, or when the weather is chilly and I need something that will keep me warm.
  2. Exotic Flavors
    Lately, I’ve tried more exotic recipes, like Lebanese chicken or grilled chicken thighs with pineapple-mint salsa. I can highly recommend both!
  3. Easy-to-make Family Meals
    I’ve included several slow cooker and instant pot recipes to make your next AIP chicken dinner super easy. How about some Italian chicken in the instant pot? Or teriyaki chicken in the slow cooker? If you prefer cooking your meals in the oven, I recommend the chicken and mushroom casserole.

Here’s a great example of how you can cook crispy and tender chicken thighs without much effort! Click Here to Watch The Video (please note you should omit the black pepper and chili pepper to make this recipe AIP-friendly)

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36 AIP Chip Recipes That Will Make You Forget Potato Chips Exist

Louise Hendon | December 19

Granted – being on an AIP diet can be a challenge sometimes. But you don’t see me struggling when I’m stuffing my face with these incredibly crunchy AIP chip recipes!

You may not be able to enjoy the store-bought potato chips that used to be your favorite. And why should you? We’ve got 3 dozen super delicious and healthy alternatives for you.

Everything from seasoned kale chips to cinnamon-flavored banana chips, to coconut, or apple chips are on this list. Nope, you won’t be struggling with your diet – the major struggle is trying to figure out which one of these to make first.

I bet you never would have thought of snacks like baked cucumber chips, or Brussels sprouts chips. Just be careful since they can both be extremely addictive – don’t say I didn’t warn you!

What I love about these AIP chips is that they’re more than just snacks. Sure, you’ll probably want to devour them as they are, but there are many ways to enjoy them:
– Coconut chips are perfect for decorating baked AIP treats – or dairy-free ice cream!
– Sprinkle some crispy kale chips on top of your lunch dish for an extra crunch.
– Mix banana and apple chips with AIP-friendly coconut yogurt for a yummy breakfast.
– Serve seasoned chips as a side dish, with your favorite entree.
– In a pinch, a bag of homemade AIP chips can work as a quick lunch on a busy workday.
– Whip up a tasty dip and serve the chips as a game night snack.

While a food dehydrator can be really handy when making vegetable chips, you won’t have to buy one just to make these. Cooking the chips in a low-temperature oven for a longer period of time will do the trick.

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36 Simple but Sensational AIP Spinach Recipes

Louise Hendon | December 19

By now, everyone knows how nutritious spinach is. And how can you not? It’s the original superfood! And, although it’s perfect for people on AIP, a spinach salad day after day can get a little dull. That’s why I’ve put together this list of 36 AIP-friendly spinach recipes.

Forget the salads – we’ve developed tons of finger-licking recipes chock full of this hearty green! From savory spinach chicken meatballs to creamy spinach and avocado dips, you’ll find spinach in every nook and cranny of this list.

From super-trendy “green smoothies” bursting with greens to spinach guacamole (trust us, it’s delicious!) to salt and lime spinach chips (perfect for snacking!), every recipe is nutrition-filled green bomb of delight! You’ll be as strong as Popeye with this list of AIP-friendly spinach recipes.

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24 Comforting AIP Casserole Recipes

Louise Hendon | December 19

If you’re looking for delicious and easy AIP casserole recipes to serve for dinner, then you’ve come to the right place!

You want to serve your family hearty and nutritious meals, while still sticking to the autoimmune protocol.

But most recipes on the internet (including most casserole recipes) are filled with ingredients like cheese, wheat, and nightshades that you have to avoid on AIP.

That’s why we’ve come up with this list of 24 AIP casserole recipes… to make your dinner time a breeze.

Just note that we’ve made suggested AIP substitutes for some of the recipes that use one or two ingredients that aren’t considered AIP-compliant.
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AIP Crockpot Chicken Recipes – 30 Family Favorites!

Louise Hendon | December 19

Grab some chicken on sale, get your crockpot out, and start creating AIP-friendly meals that everyone in your family will love!

While some may consider chicken a boring choice of meat, I have to disagree. Some of my favorite and most flavorful recipes are made with chicken, and I love how versatile it is.

Just one look at this recipe collection will prove my point… We’ve got chilis, soups, curry, wings – and they’re all made effortlessly in your slow cooker.

Slow cooking is great when you want to:

  • prepare ahead for the week; just cook your choice of chicken to use in lettuce wraps, salads etc.
  • save time; you won’t have to stand by the stove with your pots and pans all day.
  • skip the massive clean-up; quite often crockpot recipes are one-pot meals.

One of my favorite make-ahead recipes must be the shredded chicken. You can eat it with anything; lettuce wraps, AIP-friendly naan bread or throw it on top of some greens and you’ve got delicious lunch ready in 3 minutes.

If you’ve ever wondered how to cook a whole chicken easily, this video gives you the perfect instructions. Please omit the black pepper to make this AIP-friendly. You’ll also get a bonus tip on how to make mouth-watering, homemade broth!

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30 AIP Kebabs That Will Make Your Next BBQ a Success

Louise Hendon | December 19

I am so thrilled to show you all these amazing kebabs recipes that your AIP diet has been missing! Finally, you can take it easy and put together a BBQ menu without having to worry about your diet getting messed up.

Whether you love lamb, pork, shrimp or scallops, there is a perfect option for you on this list. My guess is you’re going to have a hard time deciding, so why not make a batch of each and throw a massive party! (That’s what I’m gonna do!)

Besides the more common meats, we’ve also included special recipes for offal, such as beef heart and chicken liver kebabs!

Now, don’t fret even if you’ve never cooked organ meats before. They are delicious when grilled, and they’re packed with vitamins and minerals, with numerous health benefits.

Start with the chicken livers and hearts that have a subtle flavor, and your picky eaters won’t even realize they’re eating organ meats.

How To Make Sure Your AIP Kebabs Turn Out Perfect: Use stainless steel skewers, or soak your wooden skewers in water for about half an hour before using them.- Cut the ingredients into uniform pieces so that they cook evenly.- For each skewer, choose ingredients that have similar cooking times (i.e. pieces of beef take much longer to cook than slices of zucchini).- Skip the store-bought barbecue sauces and spice mixes unless you are 100% sure they are AIP-friendly.

These AIP kebab recipes will bring you flavors from all over the world – Puerto Rico, Greece, and the Middle East, to name a few places. Of course, if you’d rather “stay home” there is definitely something for everyone on the list.

There are plenty of options so that you can make every family member their favorite – or maybe you’d like to mix and match, to let everyone try something new?

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35 Easy And Appetizing AIP Tuna Recipes For Busy Cooks

Louise Hendon | December 19

Did you know the yellowfin tuna is a super fast swimmer that can reach a speed of 47mph? I just learned that recently as I was searching for a tuna recipe I could make quickly.

There are tons of easy tuna recipes available out there, but it’s not always easy to find ones that are AIP-friendly. Tuna is a great ingredient for fast and easy meals, but many tuna recipes use nightshades or spices that you have to avoid on AIP.

That’s why I’ve put together this list of AIP tuna recipes so you don’t have to worry about which one to try.
The only problem you may run into is which one of these to try first!

3 Reasons Why You Should Try These AIP Tuna Recipes

1. Tuna, especially canned tuna, is inexpensive and therefore a great choice for budget-friendly cooking. It’s easily available almost anywhere in the world.

2. Tuna is an easy way to add more fish to your diet, even if you’re not a fan of fish recipes. The flavor is mild, and not overpowering – which can be the case with other kinds of fish.

3. Tuna is packed with nutrients, for example:

  • Omega 3s and potassium – great for brain and heart health
  • Vitamin D – great for your bones and arteries
  • Selenium, manganese, and zinc

Tuna casserole, as well as various tuna salads, are staples in many homes but when you’re on AIP you need to make sure you’re only using safe ingredients. We’ve included several delicious tuna salads in this collection; also mayo-free and nut-free to help you stay fully AIP-compliant.

Tuna fish cakes are my favorite, as well as the casseroles as these can be made from canned tuna. But if you can get your hands on fresh, quality tuna there is nothing that beats a nice, juicy tuna steak!

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AIP Carnivore Diet – 22 Recipes ANYONE Will Love

Louise Hendon | December 19

You may have heard of a carnivore diet, and how it has affected people who’ve tried it. I’m going to leave it up to you whether you want to go meat-only for a while, but if you do, this recipe collection is going to make it super easy for you!

We all love a good steak, but that’s not the only thing you can eat on a carnivore diet. It can seem a bit daunting to put together a week’s worth of dinners (let alone, a month) that consist of only meats, but it’s easier than you think!

This recipe list includes all my favorite AIP carnivore diet recipes – and you won’t need a lot of experience to whip these up. The best part is, the ingredients are simple and easy to find – not to mention crazy delicious.

If a carnivore diet is not for you, that’s ok. You’ll still enjoy these meals and I bet your family is going to vote more than one of these as their favorite!

Here’s What To Start With:

  • Bacon-Wrapped Salmon – This dish is blue-ribbon-worthy! Make it for your special dinner guests, or simply as a weeknight meal because it’s super easy. If you’re preparing the filets from a whole salmon, don’t forget to save the bones for…
  • Fish-Bone Broth – A great way to increase the nutrients in your body is to drink bone broth. You can also use this to boost up the flavor in your meat dishes.
  • Slow cooker Bacon and Chicken – When you don’t want to spend hours in the kitchen, just throw your ingredients in the crockpot and let it do all the hard work for you.

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AIP Dessert Recipes [Egg-Free, Nut-Free, Dairy-Free, Gluten-Free, Paleo]

Louise Hendon | November 21

I know how tough being on the autoimmune protocol (AIP) can be, so hopefully this giant list of AIP Dessert Recipes will make life a bit easier for you!

I know some of you also have coconut allergies or you’re just tired of eating too many coconut products to replace everything else, so there’s a dedicated list of coconut-free AIP dessert recipes as well below.

I’ve worked really hard to ensure everything is 100% AIP-compliant, but my eyes were going dizzy trying to check through so many ingredient lists, so if there are any errors then please send us an email at [email protected] to let us know.

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