Starting your day off right is crucial, especially when following a diet like the Autoimmune Protocol (AIP). AIP diets require strict elimination of certain foods and nutrients to help manage autoimmune disorders. While it can be challenging to come up with new and exciting breakfast ideas that fit within these guidelines, we’re here to help. Below, you’ll find 20 mouth-watering AIP breakfast recipes to kick-start your morning. From sweet potato hash to coconut flour pancakes, garlic herb sausages to scrambled eggs, there’s something for everyone on this list. Whether you’re a seasoned AIP pro or just starting out, these recipes are sure to inspire and nourish you throughout the day.
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Savory AIP Breakfast Hash with Sweet Potatoes and Greens
This recipe is a nutrient-dense breakfast option that’s free from common allergens and irritants, making it perfect for those following the Autoimmune Protocol (AIP) diet. The combination of roasted sweet potatoes, crispy greens, and savory spices will keep you full and satisfied until lunchtime.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 bunch of kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat remaining 1 tablespoon olive oil over medium-high heat. Add onion and garlic; cook for 3-4 minutes or until softened.
4. Add chopped kale to the skillet and cook until wilted, about 2-3 minutes.
5. Combine roasted sweet potatoes with cooked greens and spices in a bowl. Serve warm.
Cooking Time: 30-40 minutes
AIP Coconut Flour Pancakes with Maple Syrup
Start your day off right with these fluffy and delicious AIP coconut flour pancakes, perfectly paired with a drizzle of pure maple syrup.
Ingredients:
– 1 cup coconut flour
– 2 large eggs
– 1/2 cup coconut milk
– 1/4 teaspoon salt
– 1 tablespoon melted coconut oil
– Maple syrup (grade B or darker) for serving
Instructions:
1. In a medium bowl, combine coconut flour and salt.
2. In a separate bowl, whisk together eggs, coconut milk, and melted coconut oil.
3. Add the wet ingredients to the dry ingredients and stir until well combined. The batter should still be slightly lumpy.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop the batter by 1/4 cupfuls onto the skillet or griddle.
6. Cook for 2-3 minutes, until bubbles appear on the surface and the edges start to dry.
7. Flip and cook for an additional 1-2 minutes, until golden brown.
8. Serve warm with a drizzle of maple syrup.
Cooking Time: Approximately 10-12 minutes per batch (depending on skillet size)
Garlic Herb AIP Breakfast Sausages
These breakfast sausages are a delicious and easy way to start your day, packed with garlic and herbs while following the Autoimmune Protocol (AIP) guidelines.
Ingredients:
– 1 pound pork sausage (make sure it’s AIP-compliant)
– 2 cloves garlic, minced
– 1 tablespoon fresh parsley, chopped
– 1 teaspoon dried sage
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix together the sausage, garlic, parsley, and sage until well combined.
3. Use your hands or a spoon to shape the mixture into small patties, about 1 inch thick.
4. Place the sausages on a baking sheet lined with parchment paper, leaving some space between each patty.
5. Bake for 18-20 minutes or until cooked through and lightly browned.
Cooking Time: 18-20 minutes
Enjoy your Garlic Herb AIP Breakfast Sausages with your favorite breakfast dishes!
Turmeric Scrambled Eggs with AIP-Friendly Veggies
Elevate your breakfast game with this vibrant and flavorful dish that combines the warmth of turmeric with the simplicity of scrambled eggs and crisp vegetables.
Ingredients:
– 2 large eggs
– 1/2 teaspoon turmeric powder
– 1 tablespoon coconut oil or ghee
– 1 cup mixed AIP-friendly veggies (such as bell peppers, onions, mushrooms, spinach)
– Salt to taste
Instructions:
1. Crack the eggs into a bowl and whisk together with turmeric powder until well combined.
2. Heat the coconut oil or ghee in a non-stick skillet over medium heat.
3. Pour in the egg mixture and scramble the eggs until they’re almost set.
4. Add the mixed veggies to the skillet and stir gently to combine.
5. Continue cooking for an additional 1-2 minutes, until the eggs are fully cooked and the veggies are tender.
6. Season with salt to taste.
Cooking Time: 8-10 minutes
AIP Banana and Plantain Porridge
This creamy porridge is a delicious way to start your day, packed with nutrients from ripe bananas and plantains. Perfect for breakfast or as a snack.
Ingredients:
– 2 ripe bananas
– 1-2 ripe plantains
– 1/4 cup coconut milk
– Pinch of salt
– Optional: 1 tablespoon honey (make sure it’s AIP-friendly)
Instructions:
1. Peel the bananas and plantains, then chop them into chunks.
2. In a medium saucepan, combine the banana and plantain chunks with 1/4 cup coconut milk.
3. Bring the mixture to a simmer over medium heat.
4. Reduce the heat to low and cook for 15-20 minutes or until the fruit is tender and the porridge has thickened slightly.
5. Remove from heat and season with a pinch of salt. If desired, add honey and stir well.
6. Serve warm, garnished with a sprinkle of cinnamon or nutmeg if desired.
Cooking Time: 15-20 minutes
Baked AIP Apple Cinnamon Breakfast Muffins
Start your day with a delicious and healthy breakfast treat that’s perfect for the Autoimmune Protocol (AIP) diet. These moist and flavorful muffins are packed with apple and cinnamon goodness, making them a great way to fuel up in the morning.
Ingredients:
– 3 large eggs
– 1/2 cup almond flour
– 1/4 cup coconut sugar
– 1/2 teaspoon baking soda
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/4 cup unsweetened applesauce
– 1/2 cup diced Granny Smith apple
– 1 tablespoon melted coconut oil
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together eggs, almond flour, coconut sugar, baking soda, and salt.
3. Add cinnamon, applesauce, and diced apple to the mixture; stir until well combined.
4. Pour in melted coconut oil and mix until smooth.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted comes out clean.
7. Let cool completely before serving.
Cooking Time: 20-22 minutes
AIP-Friendly Chia Seed Pudding with Coconut Milk
This recipe is a delicious and nutritious dessert option that’s perfect for those following the Autoimmune Protocol (AIP) diet. Made with chia seeds, coconut milk, and a touch of honey, this pudding is a great way to get your daily dose of omega-3s and fiber.
Ingredients:
– 1/2 cup chia seeds
– 1 cup full-fat coconut milk
– 2 tablespoons honey (make sure it’s AIP-friendly)
– Pinch of salt
Instructions:
1. Rinse the chia seeds with water, then soak them in a bowl for at least 30 minutes.
2. In a separate bowl, whisk together the coconut milk and honey until well combined.
3. Add the coconut milk mixture to the chia seeds and stir well.
4. Cover the bowl with a cloth or plastic wrap and refrigerate for at least 4 hours or overnight.
5. Once chilled, give the pudding a good stir and serve.
Cooking Time: At least 4 hours or overnight
Zucchini and Carrot AIP Breakfast Fritters
Start your day with a delicious and nutritious breakfast that’s free from common allergens and irritants. These zucchini and carrot fritters are the perfect way to fuel up for a busy morning.
Ingredients:
– 2 medium zucchinis, grated
– 1 large carrot, grated
– 1/4 cup almond flour
– 1/4 cup coconut flakes
– 2 eggs
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– Coconut oil or ghee for frying
Instructions:
1. In a medium bowl, combine zucchini, carrot, almond flour, coconut flakes, eggs, salt, and pepper. Mix well.
2. Heat about 1/2 inch of coconut oil or ghee in a non-stick skillet over medium heat.
3. Using a 1/4 cup measuring cup, scoop the mixture into the skillet.
4. Flatten the fritter slightly with a spatula and cook for about 4-5 minutes on each side, until golden brown.
5. Drain on paper towels and serve warm.
Cooking Time: About 10-12 minutes total
AIP Pumpkin Spice Smoothie Bowl
Revitalize your senses with this soothing and nourishing AIP-compliant smoothie bowl, perfect for a chilly fall morning. This recipe combines the comforting flavors of pumpkin and spices with creamy coconut milk and crunchy nuts.
Ingredients:
– 1/2 cup frozen pumpkin puree
– 1/2 cup coconut milk
– 1 tablespoon honey or maple syrup (AIP-friendly sweetener)
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground ginger
– 1/4 teaspoon ground nutmeg
– 1/2 cup mixed nuts (AIP-compliant, such as almonds and hazelnuts)
Instructions:
1. Blend frozen pumpkin puree, coconut milk, honey or maple syrup, cinnamon, ginger, and nutmeg in a blender until smooth.
2. Pour the mixture into a bowl.
3. Top with mixed nuts and serve immediately.
Cooking Time: 5 minutes
Pan-Fried AIP Plantain with Avocado Slices
Savor the sweetness of ripe plantains paired with creamy avocado, all within the confines of an autoimmune protocol (AIP) diet. This simple recipe yields a delicious and healthy snack or side dish.
Ingredients:
– 2-3 ripe plantains
– 1/2 ripe avocado, sliced
– 1 tablespoon coconut oil
– Salt-free seasoning blend (such as Herbamare or homemade mixture)
Instructions:
1. Peel the plantains and slice them into 1-inch rounds.
2. Heat the coconut oil in a non-stick skillet over medium heat.
3. Add the plantain slices to the skillet and cook for 3-4 minutes on each side, until they develop a golden brown color and a soft texture.
4. Remove the cooked plantains from the skillet and place them on a plate.
5. Top the plantains with sliced avocado and a sprinkle of salt-free seasoning blend (if using).
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
AIP Breakfast Salad with Roasted Beets and Greens
Start your day with a nutrient-dense breakfast salad that combines the earthy sweetness of roasted beets with the freshness of greens. This recipe is perfect for a quick and easy morning meal on-the-go.
Ingredients:
– 2 medium beets
– 4 cups mixed AIP-friendly greens (such as arugula, spinach, and lettuce)
– 1/2 cup diced apple
– 1/4 cup chopped walnuts
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap beets in foil and roast for 45-50 minutes, or until tender.
3. Let beets cool, then peel and dice into bite-sized pieces.
4. In a large bowl, combine mixed greens, diced apple, and chopped walnuts.
5. Drizzle olive oil and lemon juice over the salad, and season with salt and pepper to taste.
6. Top with roasted beet pieces and serve.
Cooking Time: 45-50 minutes
Crispy AIP Cassava Flour Waffles
Start your day with a crispy and flavorful breakfast that’s perfect for the autoimmune protocol (AIP). These waffles are made with cassava flour, which is free from common allergens like gluten, nuts, and seeds.
Ingredients:
– 1 1/2 cups cassava flour
– 2 large eggs
– 1/4 cup coconut milk
– 1/4 teaspoon salt
– 1/4 teaspoon baking soda
Instructions:
1. Preheat your waffle iron according to the manufacturer’s instructions.
2. In a medium-sized bowl, whisk together cassava flour, eggs, coconut milk, salt, and baking soda until smooth.
3. Pour approximately 1/4 cup of batter onto the center of the waffle iron.
4. Cook for 3-5 minutes or until the waffles are crispy and golden brown.
5. Repeat with remaining batter.
Cooking Time: 10-15 minutes (depending on the number of waffles)
Enjoy your crispy AIP cassava flour waffles with your favorite toppings, such as fresh fruit, coconut whipped cream, or a drizzle of honey.
Herbed AIP Cauliflower Breakfast Rice
Start your day with a nutritious breakfast that’s free from common allergens and inflammatory ingredients. This herby cauliflower “rice” is a game-changer for those following the Autoimmune Protocol (AIP) diet.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of ghee or coconut oil
– 1/4 cup of fresh parsley, chopped
– 1/4 cup of fresh dill, chopped
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
4. In a large skillet, heat the ghee or coconut oil over medium heat.
5. Add the processed cauliflower “rice” to the skillet and cook for about 5 minutes, stirring occasionally.
6. Stir in the chopped parsley and dill. Season with salt and pepper to taste.
7. Serve hot and enjoy!
Cooking Time: Approximately 15-20 minutes
AIP-Friendly Green Smoothie with Spinach and Mango
Revitalize your body with this refreshing and nutritious AIP-friendly green smoothie, packed with the benefits of spinach and mango. Perfect for a quick and easy breakfast or post-workout snack.
Ingredients:
– 2 cups fresh spinach leaves
– 1 ripe mango, diced
– 1/2 cup coconut water
– 1/4 cup full-fat coconut milk
– 1 tablespoon honey (make sure it’s AIP-compliant)
– Ice cubes (as needed)
Instructions:
1. Add the spinach and mango to a high-speed blender.
2. Pour in the coconut water and coconut milk, followed by the honey.
3. Blend on high speed until the mixture is smooth and creamy.
4. Taste and adjust the sweetness or consistency as needed.
5. Add ice cubes if you prefer a thicker consistency.
Cooking Time: None!
Combine the ingredients and blend for 30-45 seconds to create a delicious, AIP-friendly green smoothie that’s perfect for any time of day.
Bacon-Wrapped AIP Breakfast Dates
Elevate your breakfast game with these Bacon-Wrapped AIP Breakfast Dates, a delicious and healthy twist on traditional breakfast treats. These bite-sized morsels combine the natural sweetness of dates with the smoky richness of bacon, all while adhering to the Autoimmune Protocol (AIP) diet.
Ingredients:
– 12 Medjool dates, pitted
– 6 slices of AIP-compliant bacon (such as pastured or sugar-free)
– 1 tablespoon coconut oil
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Cut the bacon into thirds and wrap each date with a piece of bacon.
3. Place the dates on a baking sheet lined with parchment paper.
4. Drizzle the coconut oil over the dates and sprinkle with salt and pepper.
5. Bake for 15-20 minutes, or until the bacon is crispy and the dates are tender.
6. Serve warm and enjoy!
Cooking Time: 15-20 minutes
AIP Butternut Squash and Sage Breakfast Bake
Start your day off right with this AIP Butternut Squash and Sage Breakfast Bake, a flavorful and nutritious twist on traditional breakfast dishes.
Ingredients:
– 1 medium butternut squash (about 2 lbs), peeled and cubed
– 4 large eggs
– 1/2 cup coconut milk
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons fresh sage leaves, chopped
– 1 tablespoon coconut oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large mixing bowl, whisk together eggs, coconut milk, salt, and pepper.
3. Add the cubed squash and chopped sage to the egg mixture; stir until well combined.
4. Grease a 9×13-inch baking dish with coconut oil.
5. Pour the squash and egg mixture into the prepared baking dish.
6. Bake for 35-40 minutes or until the eggs are set and the squash is tender.
Cooking Time: 35-40 minutes
Simple AIP Coconut Yogurt with Berries
Enjoy a creamy and refreshing dessert or snack that’s free from common allergens and irritants, thanks to this simple recipe using coconut yogurt and fresh berries.
Ingredients:
– 1 can full-fat coconut milk
– 1 tablespoon apple cider vinegar
– 1/2 teaspoon probiotic powder (AIP-friendly)
– 1 cup frozen mixed berries (such as blueberries, raspberries, blackberries)
– Optional: honey or maple syrup for sweetening (if needed)
Instructions:
1. Open the can of coconut milk and scoop out the thick cream at the top. Reserve the remaining liquid for another use.
2. In a blender or food processor, combine the coconut cream, apple cider vinegar, and probiotic powder. Blend until smooth and creamy.
3. Spoon the mixture into a bowl or individual serving cups.
4. Top with frozen mixed berries and gently fold them into the yogurt to create a swirly pattern.
5. Refrigerate for at least 2 hours or overnight to allow the flavors to meld together.
Cooking Time: None!
Enjoy your delicious and AIP-compliant coconut yogurt with berries!
AIP Carrot Cake Breakfast Cookies
These soft and chewy cookies are packed with nutritious ingredients and are free from common allergens, making them a perfect breakfast or snack option for those following the Autoimmune Protocol (AIP).
Ingredients:
– 2 cups almond flour
– 1/2 cup coconut sugar
– 1/4 cup unsweetened shredded coconut
– 1/4 cup melted coconut oil
– 2 large eggs
– 1/2 teaspoon baking soda
– 1/2 teaspoon salt
– 1/2 cup grated carrots
– 1/4 cup chopped walnuts (optional)
Instructions:
1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine almond flour, coconut sugar, unsweetened shredded coconut, and melted coconut oil. Mix until well combined.
3. Add eggs, baking soda, and salt. Mix until smooth.
4. Fold in grated carrots and chopped walnuts (if using).
5. Scoop tablespoon-sized balls of dough onto the prepared baking sheet, leaving about 2 inches between each cookie.
6. Bake for 12-15 minutes or until lightly golden around the edges.
7. Allow cookies to cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.
Cooking Time: 12-15 minutes
Savory AIP Breakfast Soup with Bone Broth
Start your day off right with this nourishing and flavorful breakfast soup, made with bone broth and packed with nutrient-dense ingredients.
Ingredients:
– 2 cups bone broth (AIP-friendly)
– 1/2 cup diced sweet potato
– 1/2 cup diced carrots
– 1/4 cup chopped celery
– 1/4 cup chopped fresh parsley
– 2 tablespoons coconut oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. In a large pot, combine bone broth, sweet potato, carrots, celery, and parsley.
2. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
3. Stir in coconut oil and cumin.
4. Season with salt and pepper to taste.
5. Serve hot and enjoy!
Cooking Time: 20-25 minutes
AIP Cinnamon and Coconut Breakfast Granola
Start your day with a delicious and nutritious AIP Cinnamon and Coconut Breakfast Granola that’s free from common allergens like grains, dairy, and nuts. This recipe is perfect for those following the Autoimmune Protocol (AIP) diet or simply looking for a healthy breakfast option.
Ingredients:
– 1 cup unsweetened shredded coconut
– 1/2 cup pitted dates, soaked in water and blended into a paste
– 1/4 cup honey or AIP-approved sweetener of your choice
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 1/2 teaspoon vanilla extract
Instructions:
1. Preheat oven to 300°F (150°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine coconut, date paste, honey or sweetener, cinnamon, and salt. Mix until well combined.
3. Spread the mixture onto the prepared baking sheet in an even layer.
4. Bake for 20-25 minutes, stirring every 5 minutes, until lightly toasted.
5. Remove from oven and stir in vanilla extract.
6. Allow to cool completely before storing in an airtight container.
Cooking Time: 20-25 minutes
Summary
Start your day off right with these 20 delicious AIP (Autoimmune Protocol) breakfast recipes. From sweet treats like coconut flour pancakes and banana porridge to savory options like garlic herb sausages and zucchini fritters, there’s something for everyone. Plus, get creative with smoothie bowls, breakfast salads, and even breakfast cookies! With a focus on whole foods and anti-inflammatory ingredients, these recipes will help you fuel your body without compromising on taste or nutrition. Whether you’re following the AIP diet or just looking for healthy breakfast ideas, this article has got you covered.
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