25 AIP Desserts for Sweet Satisfaction

The Autoimmune Protocol (AIP) diet is a therapeutic approach to nutrition that aims to eliminate inflammatory foods to manage autoimmune conditions, focusing on nutrient-dense, healing alternatives. It’s been widely used in conjunction with other treatments for autoimmune conditions to help minimize certain symptoms and improve quality of life. 

It may sound challenging to find AIP desserts that fit your requirements but are still tasty, as excessive consumption of added sugar is known to be pro-inflammatory. 

If you’ve found yourself in this position, don’t worry — we’ve curated a list of 25 scrumptious AIP dessert recipes that redefine satisfaction without pushing you overboard. Embrace the joy of guilt-free indulgence as we navigate the world of delightful treats crafted with wholesome ingredients that align with AIP principles. 

Can I Eat Desserts on AIP?

Yes! You can enjoy desserts while adhering to the AIP diet by experimenting with other ingredients. AIP friendly desserts use nutrient-dense options like coconut flour, honey, and fruits, excluding inflammatory elements that may trigger symptoms. 

After all, being on the AIP diet doesn’t mean you have to eliminate all of your favorite treats — it just means you have to make some creative substitutions with your AIP dessert recipes. For the most part, you can start with a traditional dessert recipe you’re used to making and find alternatives that make it AIP-friendly. 

What should I avoid in AIP Desserts?

As is true with AIP lunches and dinners, when crafting AIP desserts, it’s best to exclude certain ingredients, namely ones with a higher potential to trigger inflammation and disrupt the delicate balance of your immune system. 

Note that not everyone with an autoimmune condition will have the same, if any, symptoms related to specific ingredients on this list. It’s important to understand your personal autoimmune journey and identify your triggers as you go through the AIP. 

Generally speaking, some of the ingredients that are best avoided withAIP desserts include: 

• Grains, like wheat and oats, contain gluten, a common irritant for some (but not all) individuals with autoimmune conditions

• Dairy products, which are known allergens and may trigger symptoms for some

• Refined sugars, like table sugar, contribute to inflammation in large amounts

• Eggs, another common allergen restricted during the elimination phase of the AIP diet (but can be reintroduced later if you normally consume eggs)

• Nuts and seeds, because they are often high in compounds called lectins may be problematic for some individuals who have sensitive gut lining

By steering clear of these potential culprits, AIP diet desserts prioritize nutrient-dense, anti-inflammatory alternatives to help satisfy cravings while supporting overall health.

Substitutions for AIP Desserts & Baking

Adhering to the AIP diet doesn't mean forgoing all of your favorite desserts. AIP  dessert ingredient substitutions provide a creative and satisfying way to replace non-compliant items without compromising on taste or texture. 

Some of the best go-to substitutions when baking AIP friendly desserts include: 

• Coconut flour in place of traditional grain flour, brings a light, airy quality to AIP desserts

• Natural sweeteners like honey, maple syrup, or coconut sugar replace refined sugars, offering sweetness without the inflammatory impact

• Gelatin or mashed fruits like bananas and applesauce can be used in place of eggs as effective binding agents in a homemade AIP dessert recipe

• Coconut oil and avocado oil can replace dairy-based fats in recipes, ensuring a rich and moist consistency

• Vanilla and cinnamon make for excellent non-inflammatory flavoring ingredients without triggering sensitivities for most people

Embracing  substitutions like these not only caters to dietary restrictions but also enhances the nutritional profile of AIP desserts. With a diverse array of ingredients at your disposal, creating an AIP dessert can be really fun — so enjoy the opportunities to experiment and figure out what pleases your palate without triggering symptoms. 

What Sugar is AIP-Friendly?

While most of us have become accustomed to using refined table sugars to make homemade desserts, the AIP diet requires the exploration of alternatives. When used in moderation (as all sweetening agents should be), several natural sweetener options can be AIP-friendly while also offering the sweetness you desire without compromising on your health goals. 

Some examples of AIP dessert sweetening agents include: 

• Maple syrup, which has a bold and unique flavor that lends itself well to many AIP dessert recipes

• Honey, which may also offer antimicrobial properties depending on which one you choose

• Coconut sugar, which has similarities to brown sugar but is a lower-glycemic option, meaning it won’t cause such a dramatic spike in your blood sugar when consumed with your AIP diet desserts

For those seeking convenient baking solutions, AIP-compliant baking mixes can be game-changing when creating desserts at home. For example, some are made with a blend of cassava flour and coconut flour to provide a nice balance of flavor and texture in your recipes. 

Our Favorite AIP Dessert Recipes

Now that we’ve covered some of the best sweetening agents to use, you’re probably ready for some AIP dessert recipe ideas. We’ve put together a list of 25 easy AIP desserts that can fit your diet while providing satisfaction for your sweet tooth. 

1. Coconut Flour Banana Bread

This AIP dessert recipe is gut-friendly and grain-free, using coconut flour to help support digestion and offer a mild sweetness while curbing inflammation. It’s also a great way to use up any overripe bananas and repurpose them into an AIP-friendly treat.
 

2. Blueberry Lemon Muffins

Antioxidant-rich blueberries combat inflammation and are naturally sweet. This recipe utilizes a mixture of arrowroot flour and coconut flour, offering a delightful, grain-free AIP option.

3. Cinnamon Carrot Cake Bites

We love the use of anti-inflammatory spices like cinnamon wherever possible. Plus, this sweet little recipe uses nutrient-packed carrots to make for a satisfying AIP dessert.

4. Flourless Sweet Potato Brownies

Sweet potatoes in brownies? You bet! Sweet potatoes are naturally sweet, nutrient-dense, and provide a creaminess that can’t be beaten in this AIP dessert recipe. They’re combined with pitted Medjool dates, coconut flour, raw cacao, and coconut oil.

5. Avocado Chocolate Mousse

Heart-healthy avocados provide a creamy texture and a fairly neutral taste, which is masked with cocoa powder and stevia to make this delightful AIP mousse. 

6. Turmeric Ginger Cookies

These yummy bites are basically AIP gingersnap cookies. Reap the anti-inflammatory benefits from turmeric and ginger, blended with other AIP ingredients like maple or coconut sugar, cassava flour, and gelatin. They’re perfect for satisfying sweet cravings and are ideal for those looking for egg free desserts without sacrificing texture or indulgence.

7. Pumpkin Spice Energy Balls

Enjoy the pumpkin spice obsession all year long with this AIP dessert recipe! A combination of cassava flour, coconut flour, monk fruit, pumpkin puree, seasonings, and collagen peptides for added protein make this an easy afternoon treat on the AIP diet.
 

8. Strawberry Coconut Panna Cotta

Panna cotta is traditionally a cold Italian custard, which has been made AIP-friendly with this recipe. This approach offers a dairy-free elegance plus the sweetness of strawberries, using ingredients like rhubarb, fresh ginger, and coconut milk. 

9. Zucchini Bread

A traditional comfort food and lightly sweet treat, zucchini bread becomes a top AIP dessert in this recipe by using ingredients like cassava flour, coconut oil, cinnamon, and honey. 

10. Mango Lime Ice Cream

Just because you’re on the AIP diet doesn’t disqualify you from ice cream. It just has to be made dairy-free, like this recipe, which uses coconut milk, honey, fresh mango and lime, and a bit of salt.

11. Cherry Vanilla Chia Pudding

This AIP dessert recipe incorporates antioxidant-rich cherries combined with nutrient-packed chia seeds for AIP-compliant nourishment and delight. It’s sweetened with maple syrup and uses a base of plant milk of your choice.

12. Coconut Lime Bars

This simple no-bake easy AIP dessert recipe is just what your heart desires. Find zesty coconut goodness in grain and dairy-free bars, ensuring an AIP-approved delight.

13. Apple Cinnamon Crisp

Who doesn’t love the combination of apple and cinnamon? This is a comforting dessert featuring gut-friendly apples and promoting AIP wellness. It uses coconut flour and is sweetened with maple syrup and cinnamon.

14. Coconut Matcha Protein Balls

Tigernut flour, matcha, protein powder, and coconut make for an energizing AIP snack with antioxidants for sustained vitality.

15. Rosemary Infused Pear Sorbet

This AIP dessert recipe only uses four ingredients: pears, water, rosemary, and honey. Put it all together and you’ve got yourself a creative, delicious, and refreshing AIP-friendly treat you can feel good about eating.

16. Crustless Pumpkin Pie Bites

This AIP dessert uses eggs, so be aware of this if you’re in the beginning stages of AIP. It combines cinnamon, pumpkin puree, ginger, nutmeg, and honey to create the cutest and tastiest bite-sized pumpkin treats. 

17. Lemon Poppy Seed Muffins

This recipe combines coconut flour, date or maple syrup, coconut oil, and lemon to create grain-free, dairy-free, and AIP-friendly muffins. Also, since this recipe contains eggs, it may not always be suitable.

18. Bacon Chocolate Chunk Deep Dish Skillet Cookie

If the name of this recipe already has your mouth watering, you’re in for an AIP-friendly treat. Made in a deep dish skillet, it combines AIP ingredients like coconut flour, maple syrup, and carob chips. If you’re not in the mood for bacon, perhaps try some sliced Sea Salt Beef Chomps Sticks. 

19. Mixed Berry Cookies

These are fun berry-rich cookies that are easy to make and can stand in for traditional dessert cookies or even be enjoyed for breakfast. They use tiger nut flour, coconut sugar, cassava flour, and coconut oil along with berries and a pinch of salt for an AIP dessert. 

20. Apple Pie Smoothie

Smoothies fit any time of day, whether it’s in the morning, afternoon, or as a dessert. This AIP dessert recipe blends apples, bananas, and coconut milk with seasonings to create a flavorful apple pie copycat in a glass. 

21. Pineapple Ice Cream

This is a no-churn AIP-friendly ice cream that combines frozen pineapple chunks with coconut cream, salt, and optional fresh pineapple garnish. 

22. Lemon, Ginger, and Honey Gummies

You read that right: gummies! This AIP dessert leans on gelatin, ginger, honey, lemon juice, and water. The end result is some fun and wobbly treats that are surprisingly satisfying. 

23. Cinnamon Coffee Cake

Ingredients for this delicious AIP dessert recipe include things like tiger nut flour, coconut flour, cinnamon, gelatin, maple syrup, and applesauce. This recipe is sure to satisfy a coffee cake craving creatively.
 

24. Cranberry Bliss Bars

These might just be a new go-to AIP copycat of your favorite coffeehouse version. They use honey, palm shortening, coconut, tiger nut flour, cinnamon, and dried cranberry among other AIP-friendly ingredients. 

25. Chocolate Mug Cake

Mug cakes are so satisfying in that they’re super easy to make and just enough to fill your tummy. This recipe combines cassava and coconut flours with carob powder, banana, and coconut oil to create the most rich and delectable AIP chocolate cake in a cup.

Ready to Satisfy Your Sweet Tooth with Our AIP Dessert Picks?

Even when adhering to an AIP diet, you can intertwine health-conscious choices with indulgence without triggering unwanted symptoms. There is a vast array of flavors and textures to be enjoyed by creating AIP desserts like the ones above. 

While it can feel overwhelming to have to change your diet at first, we hope this provides some encouragement that following the AIP doesn’t have to mean ditching desserts. Ultimately, the AIP journey can become more than a dietary adjustment and perhaps a practice in mindfulness and understanding how certain ingredients affect your body. 

So, whether you're savoring the creamy richness of avocado chocolate mousse or relishing the warmth of cinnamon carrot cake bites, AIP desserts offer flavor, function, and joy in every bite. While they differ from traditional or even keto desserts, they still offer creative, satisfying options for mindful indulgence. We encourage you to experiment with AIP friendly desserts and find what aligns with your goals, preferences, and lifestyle the best.

 

Frequently Asked Questions About AIP Desserts

What sweets can I have on an AIP diet?

You can enjoy a variety of sweets while following the AIP, including fruit-based treats, carob-flavored desserts, and coconut milk ice creams. Homemade options like baked fruit crisps, energy balls, and no-bake fudge bites are great AIP friendly desserts. Many of these also double as allergy free snacks, offering both safety and satisfaction.

Is chocolate allowed on an AIP diet?

Traditional chocolate is not AIP-compliant due to the presence of cocoa. However, carob is a naturally sweet and caffeine-free alternative that offers a similar taste. Once you move into the AIP reintroduction phase, you may be able to test cocoa in small amounts.

Is fruit allowed on the AIP diet?

Absolutely! Fruit plays a key role in many AIP friendly desserts and is a great source of natural sweetness, fiber, and antioxidants. Berries, apples, bananas, mangos, and pears are all AIP-compliant and can be baked, blended, or eaten raw. Just be mindful of portions to avoid overloading on natural sugars.

Are AIP desserts healthy?

Yes, most AIP diet desserts are nutrient-dense and made with anti-inflammatory ingredients like coconut, fruit, and collagen. While they should still be consumed in moderation, these treats support digestive health, hormone balance, and energy levels. The focus on whole foods makes AIP desserts a wholesome part of a healing diet.