30+ AIP Paleo & Vegan Recipes | Instinctual Wellbeing (2024)

Alright, folks – here’s the deal. Ireally dislikethe term “pegan” (i.e. paleo + vegan). It’s overly trendy and I believe it’s used purely as a marketing gimmick. So let me just be clear that I am not a “pegan” and that I do still follow the AIP diet 80% of the time because frankly, it’s just what makes me feel best.

Now that we’ve got that out of the way, let’s dig into one thing that I think is important: vegetables. I put this list of “Veg” AIP recipes together for myself actually, because a recent food journal revealed that I was eating a bit more meat than I am comfortable with (aka meat at every meal).

I’m not going to open a dialogue of whether or not I believe this is scientifically good or bad for you because the debates are ENDLESS, but I’ll just say that I think there probably is some logic to the idea of eating at least a couple plant-based meals per week, or at least trying to find a balance between meat and plenty of vegetables. I used to be a vegan (click link for info on how I transitioned from vegan to paleo), and my takeaway from that experience is thatfor me and my body personally, I probably do well with a something like a 70/30 split, where I’m eating 70% veg-based and 30% meat based. The past year has probably been a 30/70 split, so I’m excited to see how falling back to somewhere in the middle of the spectrum can help me with my spiritual and physical health goals.

So anyway – enough about me. Onto the recipes! Here’s 30-something recipes that are Paleo AIP + Vegan (or can be made to be, with very small modifications). And actually, if you count the amazing roundups that I listed at the end of the post, it ends up being more like 130 recipes to help you get more plant-based fuel into your diet. So go get your Veg on – and enjoy!

MAIN DISHES

PORTOBELLO MUSHROOM TACOS

https://healthynibblesandbits.com/harissa-portobello-mushroom-tacos/

Make AIP: Don’t use harissa rub or cumin on the mushrooms (try my super simple AIP taco seasoning instead!), omit tomatoes from the guacamole, choose AIP-friendly toppings

EGG-FREE ZUCCHINI POPPERS

https://thebigmansworld.com/2017/04/13/4-ingredient-zucchini-cauliflower-fritters-paleo-vegan/

Make AIP: use the egg-free version of the recipe and try subbing out the “GF/all-purpose flour” with cassava flour (usual recommended ratio is 1:1 cassava: “normal” GF flour mix)

CARAMELIZED ONION SPAGHETTI SQUASH

https://thealmondeater.com/2015/11/caramelized-onion-spaghetti-squash/

Make AIP: sub coconut oil for the butter, obviously don’t cover with parmesan cheese. 🙂

SWEET POTATO TOAST (3 WAYS!)

https://littlebitsof.com/2016/05/sweet-potato-toast-3-ways/

Make AIP: The first variation with avocados is AIP as-is. The second could be done if you maybe just sub the almond butter for tigernut butter. The third variation would be fine if you just use your AIP-friendly mayo sub!

AIP SOFT VEGGIE TACOS WITH GREEN TORTILLAS

http://asquirrelinthekitchen.com/green-veggie-tacos/

*AIP as-is!

SPAGHETTI SQUASH CHOW MEIN

http://www.justpaleofood.com/spaghetti-squash-chow-mein-aip-vegan-gluten-free/

Make AIP: omit the pepper

AIP + VEGAN SIDE DISHES

CARROT RAISIN PINEAPPLE SALAD

https://www.noshtastic.com/carrot-raisin-pineapple-salad-gluten-free-paleo-whole-30/

Make AIP: sub out the mayo for an aip-friendly alternative

CINNAMON ROASTED SWEET POTATOES & CRANBERRIES

https://littlebitsof.com/2015/11/cinnamon-roasted-cranberries/

*AIP as-is!

BALSAMIC ROASTED BRUSSELS SPROUTS

https://thebigmansworld.com/2014/12/19/copycat-whole-foods-balsamic-roasted-brussels-sprouts/

Make AIP: omit black pepper

ROASTED VEGGIES WITH (OPTIONAL) PESTO

http://asquirrelinthekitchen.com/roasted-vegetables-with-pesto/

*AIP as-is!

HONEY GARLIC CARAMELIZED CARROTS

https://heartbeetkitchen.com/2015/recipes/type/vegetables/honey-garlic-caramelized-carrots/

*Make AIP: sub coconut oil for the butter, use sea salt vs. kosher salt

EASY AIP COLESLAW

http://www.grassfedgirl.com/easy-autoimmune-paleo-coleslaw/

*AIP as-is!

RADISH SALSA

https://theliveinkitchen.com/radish-salsa/

Make AIP: omit the jalapeno, use sea salt vs. kosher salt, leave out the black pepper

APPLE BROCCOLI SALAD

https://veganinthefreezer.com/vegan-apple-broccoli-salad/

Make AIP: just omit the sunflower seeds!

PALEO + VEGAN SOUPS

PALEO DETOX GREEN SOUP

https://iheartumami.com/paleo-detox-green-soup

*AIP as-is!

CREAMY ROASTED GARLIC CAULIFLOWER SOUP

http://runningonrealfood.com/creamy-roasted-garlic-cauliflower-soup/

*AIP as-is!

SPICED CARROT & PARSNIP SOUP

http://www.pureandsimplenourishment.com/blog/2016/12/spiced-carrot-and-parsnip-soup.html

*Make AIP: omit cumin, sub mace for nutmeg

PALEO AIP + VEGAN DESSERTS

AIP VEGAN BANANA BREAD

http://www.forestandfauna.com/aip-paleo-banana-bread-vegan/

*AIP as-is!

VEGAN AIP GIRL SCOUT COOKIES

http://www.forestandfauna.com/autoimmune-paleo-samoa-girl-scout-cookies/

*AIP as-is, just follow the instructions!

VEGAN AIP TIGERNUT FLOUR SHORTBREAD COOKIES

https://www.feastingonfruit.com/tigernut-flour-shortbread-cookies/

*AIP as-is!

CHOCOLATE MATCHA ENERGY BALLS

http://unboundwellness.com/chocolate-matcha-energy-balls/

*AIP as-is!

BLUEBERRY CHEESECAKE TART

http://www.flashfictionkitchen.com/blueberry-cheesecake-tart/

*AIP as-is, just follow directions for the AIP crust

CHOCOLATE SWEET POTATO PIE WITH BROWNIE CRUST

https://www.hankering4healthy.com/chocolate-sweet-potato-pie/

*Make AIP: sub carob for cocoa powder

PUMPKIN PARFAITS

https://aiplifestyle.com/pumpkin-parfaits/

*AIP as-is!

OTHER FUN RECIPES

TIGERNUT CRUST
http://www.theorganicdietitian.com/what-are-tigernuts-tigernut-flour-crust-vegan-gluten-free-paleo/

*AIP as-is (just leave out the optional curry powder)! You could use this for a sweet crust or savory crust – could try to make an AIP deep-dish pizza, or a great AIP pie.

DAIRY FREE SPINACH ARTICHOKE DIP

http://www.primallyinspired.com/dairy-free-spinach-artichoke-dip/

*AIP as-is! (this recipe originally appeared in Rachel Bryant’s Nourish cookbook)

And finally… here’s 2 holy grails of 95+ AIP-friendly veg dishes:

http://gutsybynature.com/2016/12/10/aip-recipes-fall-winter-vegetables/

http://gutsybynature.com/2016/05/08/aip-spring-vegetables/

30+ AIP Paleo & Vegan Recipes | Instinctual Wellbeing (2024)

FAQs

Are bananas ok on the AIP diet? ›

Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

Get More Info Here ›

How long does it take to see results from the AIP diet? ›

“Some people start to notice big improvements within a week of starting the diet, while others might not feel much of a difference until a month into the diet,” she says. Researchers note that in practice, this phase can occur anywhere from 30 to 90 days.

Can you eat popcorn on an AIP diet? ›

Corn should be avoided on autoimmune diets. For those of you who can enjoy corn, you may think microwave popcorn is a quick, healthy snack. Think again! Popcorn can also be loaded with chemicals.

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What is the difference between AIP and Whole 30? ›

AIP diet is designed to specifically help manage autoimmune diseases, while Whole30 diet is designed for everyone to reset their body and identify food sensitivities. Additionally, AIP diet has a longer elimination phase and a more gradual reintroduction process than Whole30 diet.

Learn More Now ›

Is peanut butter OK for AIP? ›

The foods to avoid on the AIP diet include the following: Dairy products (including milk, cream, butter, yogurt, and cheese) Legumes (including beans, soybeans, peanuts, and lentils)

Tell Me More ›

Is avocado OK on AIP? ›

Avocados are an incredibly nutritious and delicious choice for your AIP diet. They're full of good fat, fiber, vitamin E, copper, and potassium. Furthermore, they are beneficial for your immune system because they are so high in B vitamins.

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What is the carb limit for AIP? ›

By considering the overlap between hunter-gatherer intakes and the AMDR, carbohydrate consumption should be in the range of 30% to 60% of total calories (this is a rough guideline with lots of wiggle room).

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Does AIP heal leaky gut? ›

How an autoimmune diet can aid gut health. There are a number of ways that this approach can support your digestive health and help alleviate leaky gut symptoms. As one major factor in gut health is inflammation, AIP removes foods that are inflammatory, like processed foods, coffee, and alcohol.

Learn More ›

What is the best diet to reverse autoimmune disease? ›

Get an adequate amount of protein, plus healthy fats and oils. Supplement your plant-rich diet with some protein. And don't shy away from healthy fats: nuts and seeds, avocados, coconut and extra virgin olive oils, and other non-refined oils. Sprinkle in some fermented foods.

Read On ›

Is almond milk OK on AIP diet? ›

Oat, hemp seed, almond, flaxseed, and cashew milks are not AIP-compliant because they come from nuts and seeds. Still, they are a better option than cow's milk to heal your gut and reduce symptoms.

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What is the Hashimoto's AIP diet? ›

The Autoimmune Protocol (AIP) diet is designed for people with autoimmune diseases. It removes potentially harmful foods like grains, dairy, nightshades, added sugar, coffee, legumes, eggs, alcohol, nuts, seeds, refined sugars, oils, and food additives ( 2 ).

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Can I eat almond butter on AIP? ›

Almonds are eaten whole but are also used to make a butter, flour, and dairy-alternative milk. Like all nuts and seeds, almonds are excluded when on the autoimmune protocol, but they may be reintroduced and consumed after a period of time if tolerated.

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How long should you be on AIP? ›

People usually stay on an elimination diet for only about 4 to 8 weeks. Following the AIP diet could be risky for your health, so you need to get your doctor's OK before you try it. If they give you the green light, they have to structure the diet for you and supervise you while you're on it.

Read The Full Story ›

Is Whole30 or paleo better for weight loss? ›

Both promote weight loss

Whole30® and paleo are both low-carb, high-protein diets rich in fiber. All three of these aspects can help reduce appetite and cravings while allowing you to feel more satisfied after a meal. Both diets are geared to help you lose weight without counting calories or losing muscle mass.

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Can you eat bananas on anti-inflammatory diet? ›

Bananas contain magnesium and potassium and also have antioxidant and anti-inflammatory properties. These components may help bone density and alleviate arthritis symptoms. Eating foods that are part of an anti-inflammatory diet may also help reduce arthritis symptoms.

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What fruits are not allowed on AIP? ›

First off, fruit itself is not restricted on the Autoimmune Protocol. Different varieties of fruit (especially colorful ones) come loaded with vitamins, minerals, and antioxidants which are a great compliment to a healing diet. While fruit can have a lot of sugar, that in itself is not reason enough to avoid it.

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What fruits are AIP compliant? ›

AIP approved fruits include:

Apples.
Apricots.
Bananas.
Blackberries.
Blueberries.
Cantaloupe.
Cherries.
Coconut.

More items...

Jun 8, 2020

Is banana an anti-inflammatory fruit? ›

Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.

Discover More ›

30+ AIP Paleo & Vegan Recipes | Instinctual Wellbeing (2024)

MAIN DISHES

AIP + VEGAN SIDE DISHES

PALEO + VEGAN SOUPS

PALEO AIP + VEGAN DESSERTS

OTHER FUN RECIPES

FAQs

Are bananas ok on the AIP diet? ›

What is the Hashimoto's AIP diet? ›

References