Autoimmune diseases are challenging, no doubt. Many people, including healthcare providers, are beginning to realize that the best medicine for autoimmune disorders is not in a prescription drug: it comes from your food.
Learn how to incorporate autoimmune protocols into the diet to help heal the gut and improve thyroid nutrition
What is an Autoimmune Protocol?
Autoimmune protocols (AIP) are centered around a gut healing food plan and AIP recipes.
We gathered some of the best recipes from dietitians and healthcare providers for you so that your AIP meal plan can be much more easy to follow.
The following recipes will fit into the elimination phase of the AIP diet. This means that they are free of nightshade vegetables and common inflammatory triggers. These food triggers include gluten, dairy, corn, soy, eggs, peanuts, and highly processed sugars. Nuts and seeds can be a trigger for some but are less likely to cause issues.
The AIP recipes included here are grain free as well.
What IS included? We include substitutes for wheat flour, including tigernut flour, coconut flour, and other AIP friendly meats, fruits, and vegetables.
The recipes are all dairy free, gluten free, egg free, soy free, corn free, and legume free. Keep in mind, the elimination phase won’t last forever. You can slowly add back foods during the reintroduction phase with the help of the links included in this post.
What is a Tigernut?
It is not a nut at all but a tiny root vegetable that is rich in fiber, magnesium, antioxidants, and vitamins.
AIP Thyroid Benefits
The AIP diet can help most thyroid conditions? Why? AIP recipes and meals may help dampen the inflammatory signals in the body. This allows the thyroid to balance the production of thyroxine or T4 and conversion to T3 (1).
Want more information about how to follow an autoimmune diet? You can find AIP recipes, AIP food lists, and AIP snack ideas on our Best Foods for Thyroid Patients blog.
AIP Breakfast Recipes
You may think that breakfast will be challenging with an AIP diet since commons breakfast foods like cereal and eggs are typical allergens. Never fear!
There are still of other foods that you can incorporate into your morning routine.
All of the following AIP diet breakfast ideas work for autoimmune Paleo meal plans. We include AIP breakfast muffins,
Here are some nourishing AIP breakfast suggestions:
Mini Sweet Potato Pancakes by Jeanette Kimszal, RDN
Berry Pork Breakfast Patties (pictured above) by Jeanette Kimszal, RDN, NLC
AIP Breakfast Casserole with Sweet Potato Hash by Kelly Walsh, MS.
Tigernut Flour Apple Muffins by Jeanette Kimszal, RDN, NLC
Tiger Nut Muffins with Veggies and Fruits by Kelly Walsh, MS
AIP Lunch Recipes
Lunch is time to re-energize and get your focus back during the day. Too often, the opposite happens if your diet is full of inflammatory foods!
Autoimmune lunches should be simple, fresh, and nourishing. They will help also dampen down the inflammatory response.
Sweet potatoes are a great substitute for bread! Check out the very satisfying and AIP friendly Greek chicken burgers for an irresistable sweet potato sandwich.
Here are some great AIP recipe lunch suggestions:
Greek Chicken Burgers (pictured above) by Chelsey Amer, RDN, MS (pictured above)
Japanese Sweet Potato Lemon “Cake” by Ash, ACE, NLC
Berry Slaw Salad by Judith Scharman Draughon, RDN (Foods with Judes)
Cool Mint Cauliflower Salad by Sharon Palmer The Plant Based Power Dietitian
AIP Dinner Recipes
When it comes to AIP recipes for dinner, simple is often best. A simple bone broth soup with vegetables, spices, and chicken can make a complete meal. You can get creative and make up your own recipes once you are comfortable!
Following an AIP meal plan can be challenging, however, because your simple go-to items may be off the menu. That is why we are including some specific autoimmune friendly dinner options for you.
Here are some great AIP recipes dinner suggestions.
AIP Dinner Ideas
Baked Salmon with Lemon Sauce by Bev’s Healthy Food (pictured above)
Beef Slaw Detox Recipe by Kelly Walsh MS
Chicken Thighs with Roasted Sweet Potatoes recipe by Kelly Walsh MS
Easy Moroccan Chicken with Olives recipe by Kelly Walsh MS
AIP Side Dishes
Vegetable side dishes are a great way to help heal your gut on the autoimmune protocol. All of the recipes here are super quick and easy.
AIP tip: you can substitute soy sauce in recipes with coconut aminos. It has less salt and is AIP friendly.
Want to eat better now? Here are some AIP recipes for your vegetable side dishes:
Lemon Garlic Asparagus (pictured above) by Amy Gorin, RDN
Don’t like to grill? You can make a roasted variety of this recipe too.
Garlicky Butternut Squash & Arugula recipe by Jeanette Kimszal, RDN, NLC
Sautéed Brussels Sprouts and Asparagus recipe by The Healthy RD
Turmeric Stir Fry with Ginger and Chicken by Kelly Walsh MS.
AIP Dessert Ideas
Desserts should taste delicious and also be nutrient dense. If you are following an autoimmune protocol or Paleo diet, these AIP recipes will fit in nicely.
Here are some dessert suggestions:
Peppermint Truffles by The Healthy RD
More AIP Information
Here are 32 AIP breakfast ideas from The Hearty Soul.
Is gluten your main trigger? Find gluten-free cookbooks from Gluten Solutions.
Dietitian Emily Kyle has a great AIP cookbook coming out on August 13th. It is called The Hashimoto’s AIP Cookbook. It will give you a step-by-step introduction to start your clients on an AIP diet. Pre-order your copy HERE and learn how to win a FREE copy below!
More Thyroid Nutrition Articles
- Best Foods for Thyroid Patients
- Alcohol and the Thyroid
- Should Your Clients go Gluten Free
- Mushroom Supplements for Thyroid Nutrition
- Infrared Sauna Benefits
- Mock Meat and the Thyroid
- What Are Optimal Thyroid Levels
- Signs of a Thyroid Condition
- Probiotics for Thyroid Health
- Thyroid and Eczema
This article was co-written by Heidi & Jeanette. The two met online in a dietitian Facebook group. Their love for researching nutrition and writing articles brought them together. Their past experiences with thyroid issues are what prompted them to start this website. You can learn more about Jeanette at her site https://jeanettekimszal.com/ and Heidi at her website https://www.thehealthyrd.com/