AIP is an acronym for Autoimmune Protocol and is a diet that is a stricter form of the popular Paleolithic diet.
An AIP diet serves to eliminate inflammatory foods that exacerbate symptoms of autoimmune diseases, such as Lupus, Rheumatoid Arthritis, Multiple Sclerosis, and many more. Autoimmune diseases cause the body to fight itself by attacking healthy cells. The AIP diet eliminates foods that have been found to cause autoimmune disease symptoms to increase or cause "flare-ups".
The AIP diet is, first and foremost, an elimination diet, which means that it’s important to strictly eliminate foods before reintroducing them one-by-one to take note of their effects. For a majority of people, though, following an AIP diet on an ongoing basis is essential to keeping their symptoms at bay.
AIP diet foods to avoid
So, what foods are to be avoided when following an Autoimmune Protocol diet? Grains, gluten, legumes, eggs, dairy, sugar, industrial seed oils (like canola or vegetable), nuts, seeds, nightshade vegetables (like peppers and eggplant), and thickening agents (like xanthan gum). This diet promotes the consumption of nutrient-dense foods such as fruits, vegetables, humanely-raised meat, and healthy fats.
You may be wondering why foods that are typically incorporated into a paleo diet, like eggs, nightshades, and nuts, are eliminated from an AIP diet. It's because these specific foods are found to aggravate symptoms commonly ailing those with autoimmune disease, such as digestive problems, inflammation, joint pain, and neurological problems. If you feel like consuming foods such as these causes you to feel ill or result in bodily discomfort, talk to a medical professional to determine if an AIP diet may benefit you.
Following the AIP Diet
While at first, an AIP diet may seem very difficult to follow, most find that after some practice, it is quite easy to remain compliant. It is typically recommended to keep meals very simple and focus on developing a "balanced plate", including protein, vegetables, and a source of healthy fat. A delicious AIP-compliant breakfast, for example, could be a breakfast hash including browned grass-fed beef and spinach and broccoli sautéed in avocado oil with smashed avocado served on the side. Tasty, simple, and filling!
Those who follow an AIP diet likely know that finding a delicious, nutritious, and satisfying breakfast menu can be challenging, especially if preparing and eating AIP-compliant meals is new for them. This is mainly because eggs are not to be included in any form, and since eggs are a staple in many breakfast recipes, an AIP breakfast meal seems almost impossible to imagine.
There are, however, many recipes that are perfect for those who follow an Autoimmune Protocol diet that are tasty, satiating, and free from "off-limit" ingredients.
Favorite AIP breakfast recipes
Within this post, you’ll find 11 AIP breakfast recipes that you're sure to love! Whether you're looking for something sweet, savory, made with minimal ingredients, or made in almost no time flat, we think these AIP breakfast ideas are the best!
1. Egg-Free Breakfast Pot Pie
Who doesn’t love a delicious, warming, and filling pot pie?! Enjoy a piece or two of this pot pie after waking up and you’re sure to start your day off on the right foot! Made with wholesome, nutritious ingredients like chopped kale, cauliflower, and fresh ginger, this AIP-compliant pot pie is a must for your weekly meal prep rotation!
Since we’re sure that you’ll love this pot pie recipe, you could even experiment with substituting in other forms of protein so you can enjoy this breakfast dish any time of day! The “Cauli Cream” is what AIP-compliant meal dreams are made of!
Per serving: 646 calories, 40g fat, 31g net carbs, 24g protein
Get the recipe from The Castaway Kitchen.
2. AIP Coconut Cassava Pancakes
Nothing says “traditional breakfast” quite like pancakes! This recipe is a fun spin on the traditional sweet breakfast as it utilizes a mixture of cassava flour and coconut flour, rather than enriched wheat flour or almond flour, making it a compliant AIP diet breakfast.
In this recipe, you will also see that coconut milk and coconut oil are utilized. Coconut products are very popular in AIP recipes as coconut is a compliant ingredient and can be incorporated into the recipes you love to make and eat!
Per serving: 349 calories, 14g fat, 35g net carbs, 8g protein
Get the recipe from Healing Autoimmune.
3. Squashbrowns (Nightshade-Free Hashbrowns)
Aside from this recipe having such a fun name, these "squash browns" are absolutely delicious, extremely nutrient-dense, and a fantastic autoimmune paleo breakfast idea! Made with spaghetti squash, coconut oil, and salt, this simple recipe yields a breakfast so delicious that you’ll be satiated and energized for hours to come!
Did you know that spaghetti squash is one of the best ingredients to have on-hand if you follow an AIP diet?! It is full of beneficial vitamins and minerals, is very high in fiber, and provides an excellent flavor profile that will take any dish you make to the next level! This recipe, in particular, shows off how versatile spaghetti squash is, as it is developed to mimic potato hash browns. Yum!
If you’re new to working with spaghetti squash, we would recommend investing in a very sharp knife to cut the squash in half, which will ensure you will remain safe! Squash can sometimes be challenging to cut, making a sharp, hefty knife essential as a dull knife will make cutting very difficult.
Per serving: 231 calories, 22g fat, 6g net carbs, 1g protein
Get the recipe from A Clean Plate.
4. Super Thick Coconut Yogurt (The Shortcut Method!)
Homemade yogurt is a staple for many people who follow an AIP diet and are focused on healing their guts. This yogurt is high in healthy gut-promoting probiotics, as well as other nutritious ingredients like coconut meat and coconut water.
For this particular recipe, we suggest doubling the ingredients so you'll have plenty of yogurt to enjoy for breakfast for an entire week! It will make the effort of making the recipe so worth it! Your taste buds will thank you for the flavor and your stomach will thank you for the nourishment!
Per serving: 130 calories, 7g fat, 5g net carbs, 2g protein
Get the recipe from Oh She Glows.
5. AIP Paleo "Raisin Bran"
Paleo AIP breakfast recipes don’t get much simpler than this! With only three straightforward ingredients, this cereal is a perfect choice to whip together on busy weekday mornings.
You can double (or even triple!) the recipe and package each serving in separate food storage bags to have on hand to just "grab-and-go" on your way to the office or to run morning errands.
Serve this cereal with a splash of coconut milk for a filling, delicious, and AIP-compliant meal!
Per serving: 317 calories, 27g fat, 12g net carbs, 3g protein
Get the recipe from Healy Eats Real.
6. AIP Breakfast Tapioca Porridge
Porridge, a quite common breakfast choice for many throughout the world, is typically made with oats, which are an ingredient that is considered “non-compliant” for an AIP diet; however, this does not mean that porridge is off-limits! With some accurate ingredient substitutions, you can make and enjoy a bowl of hearty, warming, and AIP-compliant oats for your morning breakfast.
In this recipe, you will notice that tapioca pearls are used in place of rolled oats. Tapioca pearls have a very similar texture to oats and are safe to eat on a paleo and Autoimmune Protocol diet. To ensure the tapioca pearls are incorporated properly and absorb liquid like rolled oats would be sure to follow the recipe instructions exactly. The resulting meal is sure to satisfy all of your porridge cravings!
Per serving: 352 calories, 12.8g fat, 50.8g net carbs, 3.8g protein
Get the recipe from All Recipes.
7. Butternut Squash and Apple Hash with Sausage
If you prefer savory breakfasts, this hash made with butternut squash, apple, greens, and sausage is about to become your new favorite way to start your mornings! We especially love the addition of autumnal spices as they are not only a wonderful flavor addition to this hash, but they also provide a healthy dose of beneficial vitamins, minerals, and antioxidants.
Full of wholesome and nutritious ingredients, this dish yields 4 servings and is perfect for a weekend morning when cooking for the family!
Per serving: 308 calories, 13g fat, 19g net carbs, 25g protein
Get the recipe from The Real Food Dietitians.
8. Quick Keto Toast
Simple, straightforward, and full of flavor, this Quick Keto Toast recipe is so delicious! With the addition of toppings, you can have yourself a satiating breakfast meal that is sure to satisfy you and keep you energized throughout the day!
You will notice in this recipe that beef gelatin is used. Beef gelatin is a commonly-called for ingredient in paleo, low-carb, and AIP recipes due to its ability to form an egg-like consistency to hold ingredients together. Beef gelatin is incredibly healthy and is known for its ability to heal compromised digestive systems and provide a dose of nutrient-dense protein!
The best part of this toast? The entire recipe can be made from start to finish in under 30 minutes! Sounds like the perfect AIP-compliant breakfast to us!
Per serving: 149 calories, 13g fat, 1g net carbs, 2g protein
Get the recipe from Sugar Free Mom.
9. Berry Collagen Protein Bar
Do you need an easy autoimmune diet breakfast recipe? Protein bars are perfect for busy weekday mornings when you don’t have time to make a full meal. If you whip this recipe up over the weekend, you can easily store these bars to enjoy each morning to start your day off on the right foot!
Per serving: 295 calories, 20g fat, 11g net carbs, 11g protein
Get the recipe from Grassfed Salsa.
10. Apple Pork Breakfast Sausage Patties
Sausage patties are a tasty and easy way to get in a hearty serving of protein to start off your day! This recipe is a favorite of many people who follow paleo and AIP diets as it is so simple to prepare and the sausage patties freeze and thaw so well, making breakfast meal prep a total breeze!
Serve these sausage patties alongside your favorite sautéed vegetable(s) cooked in a healthy, AIP-compliant fat and you will be energized and fulfilled all day long!
Per serving: 364 calories, 27g fat, 8g net carbs, 19g protein
Get the recipe from Steph Gaudreau.
11. Avocado Banana Green Smoothie
If you are someone who prefers to wait a little while to eat solid food in the morning, smoothies are a fantastic way to get nourishing foods into your digestive system. We love this green smoothie featuring avocado and bananas as it is creamy, perfectly sweetened, and leaves us feeling satisfied after each sip!
If you are strapped for time in the mornings, this smoothie can be made the night before, stored in a glass jar, and enjoyed during your commute to work or at your desk!
Per serving: 146 calories, 6g fat, 12.9g net carbs, 6.9g protein
Get the recipe from Minimalist Baker.