Starting the elimination phase means saying goodbye to what most dinners are built on: grains, eggs, dairy, nightshades and seed spices like cumin. The question comes back three times a day, every day, for the 30 to 90 days the phase usually lasts: what do you cook with what’s left?
These easy AIP recipes cover every meal of the day: quick weeknight dinners, soups, breakfasts, snacks, desserts and drinks, all made with ingredients allowed in the elimination phase. Each one comes with how long it takes, its calories and its protein per serving.
You still get a hearty breakfast, a weeknight stir-fry and a bowl of ice cream, minus the eggs, soy sauce and dairy. You just cook.
Jump to: Dinners · Soups · Desserts · Breakfast · Snacks · Drinks
Good recipes to start with:
- Pan-Seared Tuna with Cucumber Mint Salad: ready in 20 minutes, with a no-cook cucumber mint salad on the side.
- Slow-Cooked Beef and Carrot Stew with Rosemary: best for batch cooking, since it makes 6 servings.
- Sheet-Pan Chicken with Broccoli, Sweet Potato and Oregano: an easy first AIP dinner, with everything on one sheet pan.
- Sweet Potato, Turkey and Sage Breakfast Hash: a hearty breakfast for when eggs are off the table.
- Frozen Banana and Mango Coconut Nice Cream: a dessert ready in 10 minutes with no added sugar.
What makes a recipe AIP?
An AIP recipe uses only foods allowed in the elimination phase of the autoimmune protocol, so it has no grains, legumes, dairy, eggs, nuts, seeds (including seed spices such as cumin and nutmeg), nightshades, coffee, alcohol or refined sugar.
Most of that list comes down to one rule about plant parts. A seed, or anything made from one, is out. A leaf, root, tuber, bulb, bark or flower is in.
Fruit counts as in too, seeds inside included, because you eat the pulp around them rather than the seed itself. Nightshades break the rule and stay out no matter which part of the plant you’re eating. The full breakdown, ingredient by ingredient, lives in the AIP diet food list.
These recipes cover the elimination phase, the first of the three phases of the AIP diet. So you can cook any of them without checking a single ingredient against the AIP food list yourself.
AIP dinner and lunch recipes
These easy AIP dinner recipes can double as next-day lunch, and every ingredient in them is allowed in the elimination phase.
AIP chicken recipes
These easy AIP chicken recipes work for quick weeknights and slower evenings. Pick the lettuce wraps for a lighter night or the roast thighs when you have an hour to spare.
| Recipe | Ready in | Calories | Protein | Best for |
|---|---|---|---|---|
| Shredded Chicken and Avocado Lettuce Wraps | 30 min | 340 | 38 g | a light dinner in lettuce cups |
| Turmeric Chicken and Cauliflower Rice Bowl | 35 min | 380 | 33 g | a one-bowl weeknight dinner |
| Roast Chicken Drumsticks with Garlic and Oregano | 50 min | 360 | 30 g | a hands-off oven dinner |
| Sheet-Pan Chicken with Broccoli, Sweet Potato and Oregano | 55 min | 610 | 45 g | a one-pan dinner with extra protein |
| Garlic and Herb Roast Chicken Thighs with Root Vegetables | 1 hr | 620 | 45 g | a weekend roast with root vegetables |
Beef and lamb recipes
The ground beef skillets make quick weeknight dinners and the lamb chops take just over an hour. The stew serves 6, so it’s a good one to cook ahead.
| Recipe | Ready in | Calories | Protein | Best for |
|---|---|---|---|---|
| Beef and Mushroom Skillet with Thyme | 30 min | 400 | 35 g | a ground beef weeknight dinner |
| Ground Beef and Carrot Skillet with Oregano | 30 min | 400 | 34 g | a one-skillet dinner with no sauce to buy |
| Herb-Crusted Lamb Chops with Mint and Roasted Beets | 1 hr 5 min | 520 | 43 g | a weekend dinner with lamb and beets |
| Slow-Cooked Beef and Carrot Stew with Rosemary | 3 hr 20 min | 375 | 29 g | cooking ahead for the week |
Pork recipes
The pork dinners include a quick stir-fry and a skillet with apples and sage, each ready in 30 minutes or less.
| Recipe | Ready in | Calories | Protein | Best for |
|---|---|---|---|---|
| Ginger Pork and Bok Choy Stir-Fry | 27 min | 340 | 36 g | a stir-fry dinner in under 30 minutes |
| Pan-Fried Pork Chops with Apple and Sage | 30 min | 410 | 36 g | a dinner that pairs sweet and savory |
Fish and seafood recipes
These are quick AIP fish and seafood dinners for busy weeknights. The pan-seared tuna is ready in 20 minutes.
| Recipe | Ready in | Calories | Protein | Best for |
|---|---|---|---|---|
| Pan-Seared Tuna with Cucumber Mint Salad | 20 min | 310 | 42 g | a 20-minute weeknight dinner |
| Lemon Thyme Baked Salmon with Asparagus | 25 min | 430 | 36 g | a weeknight salmon dinner |
| Garlic Shrimp with Zucchini Noodles and Basil | 25 min | 310 | 36 g | a pasta-night dinner without the pasta |
| Baked Cod with Olives, Lemon and Parsley | 28 min | 270 | 32 g | a light fish dinner with olives and lemon |
AIP soup recipes
These are easy AIP soups, and the chicken one is hearty enough to work as a full meal on its own. The creamy ones get their body from coconut milk and blended vegetables, with no cream or flour.
| Recipe | Ready in | Calories | Protein | Best for |
|---|---|---|---|---|
| Zucchini and Basil Soup | 30 min | 130 | 5 g | a light starter before dinner |
| Creamy Broccoli and Leek Soup with Coconut Milk | 30 min | 250 | 6 g | a creamy soup without dairy |
| Creamy Carrot Ginger Soup with Coconut Milk | 35 min | 260 | 4 g | a creamy soup with fresh ginger |
| Chicken and Root Vegetable Soup with Thyme | 40 min | 350 | 30 g | a soup hearty enough for a full meal |
AIP dessert recipes
Sweetness in these desserts comes from fruit, honey or maple syrup, never refined sugar. The nice cream is ready in 10 minutes, and the poached and baked pears take 35 minutes.
| Recipe | Ready in | Calories | Protein | Best for |
|---|---|---|---|---|
| Frozen Banana and Mango Coconut Nice Cream | 10 min | 160 | 1 g | a 10-minute dessert with no added sugar |
| Baked Cinnamon Pears with Coconut Cream | 35 min | 250 | 1 g | a warm dessert on a cooler night |
| Green Tea Poached Pears | 35 min | 110 | 0.5 g | a lighter dessert steeped in green tea |
AIP breakfast recipes
Breakfast without eggs, oats or toast is the hardest meal to plan on AIP. These recipes fill that gap with fruit bowls, savory skillets and a porridge made from banana and coconut instead of oats.
| Recipe | Ready in | Calories | Protein | Best for |
|---|---|---|---|---|
| Coconut Yogurt with Warm Berry Compote | 15 min | 240 | 2 g | a dairy-free yogurt breakfast |
| Banana and Coconut Breakfast Porridge | 15 min | 570 | 5 g | a warm porridge with no oats |
| Smoked Salmon and Avocado Breakfast Bowl | 15 min | 500 | 27 g | a no-cook savory breakfast |
| Melon and Mint Breakfast Bowl with Toasted Coconut | 15 min | 250 | 3 g | a cold breakfast on a warm morning |
| Ginger Beef and Kale Breakfast Skillet | 25 min | 260 | 23 g | a savory breakfast with extra protein |
| Sweet Potato, Turkey and Sage Breakfast Hash | 30 min | 415 | 24 g | a hearty breakfast before a busy morning |
| Warm Spiced Applesauce with Coconut Cream | 30 min | 250 | 1 g | a warm breakfast on a cold morning |
| Baked Cinnamon Sweet Potato Breakfast Rounds | 35 min | 220 | 2 g | a sweet breakfast from the oven |
AIP snack recipes
These are quick, easy AIP snacks, some sweet and some savory.
| Recipe | Ready in | Calories | Protein | Best for |
|---|---|---|---|---|
| Apple Slices with Coconut Butter and Cinnamon | 10 min | 300 | 2 g | a sweet snack in 10 minutes |
| Toasted Coconut Chips with Cinnamon | 10 min | 170 | 2 g | a crunchy snack to keep on hand |
| Cucumber Boats with Avocado and Chives | 15 min | 170 | 2 g | a snack with no added sweetness |
| Simple Guacamole with Carrot and Cucumber Sticks | 15 min | 220 | 3 g | a shareable snack for a group |
| Herb-Marinated Olives with Citrus and Thyme | 15 min | 140 | 1 g | a savory snack that keeps in the fridge |
| Frozen Banana and Blueberry Coconut Bites | 15 min | 300 | 2 g | a frozen snack for a hot day |
AIP drinks
These quick AIP juices and smoothies are light on protein, so they work better alongside a meal than in place of one.
| Recipe | Ready in | Calories | Protein | Best for |
|---|---|---|---|---|
| Green Apple and Celery Detox Juice | 10 min | 80 | 1 g | a light juice with apple and ginger |
| Carrot Coconut Turmeric Smoothie | 10 min | 150 | 2 g | a creamy smoothie with turmeric |
| Ginger Beet Detox Juice | 10 min | 90 | 2 g | a deep red juice with beets and ginger |
| Anti-Inflammatory Green Juice | 10 min | 80 | 3 g | a green juice with 3 g of protein per glass |
The AIP swaps behind these recipes
Coconut aminos stand in for soy sauce, arrowroot starch for cornstarch and zucchini noodles for pasta. The table lists those and the other replacements these recipes use, each with an example recipe.
| Instead of | These recipes use | Example |
|---|---|---|
| Soy sauce or tamari | Coconut aminos | Ginger Pork and Bok Choy Stir-Fry |
| Cornstarch or flour to thicken | Arrowroot starch | Slow-Cooked Beef and Carrot Stew with Rosemary |
| Rice | Cauliflower rice | Turmeric Chicken and Cauliflower Rice Bowl |
| Pasta | Zucchini noodles | Garlic Shrimp with Zucchini Noodles and Basil |
| Noodles in chicken soup | Parsnip and sweet potato | Chicken and Root Vegetable Soup with Thyme |
| Mayonnaise made with egg | Mashed avocado with lime juice | Shredded Chicken and Avocado Lettuce Wraps |
| Tomato sauce | Bone broth with apple cider vinegar | Ground Beef and Carrot Skillet with Oregano |
| Curry powder, a seed-spice blend | Ground turmeric and fresh ginger | Turmeric Chicken and Cauliflower Rice Bowl |
| Breadcrumb crust | A paste of fresh herbs, garlic and lemon zest | Herb-Crusted Lamb Chops with Mint and Roasted Beets |
| Paprika | Garlic, lemon zest and dried oregano | Roast Chicken Drumsticks with Garlic and Oregano |
| Cream | Full-fat coconut milk | Creamy Carrot Ginger Soup with Coconut Milk |
| Oatmeal | Banana and coconut porridge thickened with arrowroot | Banana and Coconut Breakfast Porridge |
| Peanut or almond butter | Coconut butter | Apple Slices with Coconut Butter and Cinnamon |
| Ice cream | Frozen banana and mango blended with coconut milk | Frozen Banana and Mango Coconut Nice Cream |
How to cook AIP on a busy weeknight
A weeknight AIP dinner can follow one simple plate: a protein, a non-nightshade vegetable, a starchy root and a few AIP staples for flavor.
- Protein: chicken, beef, pork, lamb, fish or shrimp.
- Vegetable: broccoli, zucchini, bok choy, asparagus, kale or carrots.
- Starchy root: sweet potato, parsnip or beets.
- Flavor: olive or coconut oil, garlic and fresh herbs.
Swap the protein and vegetable and the same pattern turns into a different dinner every night of the week.
Cooking once and eating twice is built into the dinners. Each one makes 4 servings (the stew makes 6), so for two people tonight’s dinner becomes tomorrow’s lunch with no extra cooking.
A short AIP pantry makes the weeknight part easier. Keep these on hand:
- Coconut aminos for a soy sauce swap.
- Arrowroot starch to thicken a sauce or stew.
- Full-fat coconut milk for creamy soups and desserts.
- Homemade bone broth, since boxed stock usually carries additives or unlisted seasonings.
- Olive oil and coconut oil for cooking.
- Dried oregano, cinnamon and ground turmeric for flavor without a seed spice.
Read labels on anything packaged. Unnamed “spices”, smoked salmon cures, pimento-stuffed olives and many broths can hide added sugar, seed spices or nightshades like paprika and pimento.
Turn these recipes into an AIP meal plan
The 30-day AIP meal plan builds a full month out of these recipes. It schedules breakfasts, lunches, dinners and snacks day by day, with a shopping list for each week, so you’re not deciding what to cook meal by meal.
Frequently asked questions
Why can’t you eat eggs on AIP?
Eggs are cut during the elimination phase because egg whites contain lysozyme, an enzyme the protocol flags as a possible gut irritant, though that’s a working theory rather than settled science. For breakfast, these recipes use a sweet potato and turkey hash, a smoked salmon bowl and a banana coconut porridge instead of eggs. Mashed avocado with lime replaces egg-based mayonnaise in the chicken lettuce wraps, and none of these dishes needs egg to hold it together.
What fruit is not allowed on AIP?
The fruits not allowed on AIP are the ones from the nightshade family: tomatoes, tomatillos, bell and chili peppers, eggplant, goji berries, cape gooseberries, tamarillos, pepinos and naranjillas. Every other fruit is allowed, seeds inside included, because you eat the pulp around the seeds rather than the seeds themselves. Loose seeds such as chia or sesame are a different matter and stay out during the elimination phase.
Are AIP recipes also paleo?
Yes, every AIP recipe is also a paleo recipe, because AIP is a stricter version of paleo that cuts a longer list of foods. The reverse doesn’t hold: paleo recipes often use eggs, nuts, seeds, nightshades or coffee, all of which AIP removes during the elimination phase. These recipes work for both diets, while a typical paleo recipe needs changes before it’s AIP compliant.
Is honey allowed in AIP recipes?
Yes, honey is allowed on AIP, along with other natural sweeteners such as maple syrup, coconut sugar, date sugar and molasses. What’s out is refined sugar, corn syrup, brown rice syrup and non-nutritive sweeteners such as stevia, erythritol, xylitol and sucralose. Several of these recipes, like the berry compote and the porridge, use a little honey or maple syrup, while others are sweetened by fruit alone.
