Starting your day off right is crucial for maintaining energy and focus throughout the morning. For those following the Autoimmune Protocol (AIP), a nutrient-dense breakfast can be particularly important in supporting overall health. With its emphasis on whole foods, elimination of inflammatory triggers, and inclusion of gut-healing ingredients, the AIP diet offers a wealth of delicious and nutritious breakfast options. In this article, we’ll explore 20 tasty AIP breakfast recipes to get your day started off on the right foot.
From sweet potato hash to coconut flour pancakes, and from plantain porridge to scrambled eggs, these recipes showcase the diversity and creativity possible when cooking within the AIP framework. Whether you’re a seasoned pro or just starting out with the diet, this collection of recipes is sure to inspire and delight.
Savory AIP Breakfast Hash with Sweet Potatoes
Start your day with a nutritious and flavorful breakfast that’s free from common allergens. This Savory AIP Breakfast Hash with Sweet Potatoes is a delicious and easy-to-make option.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 tablespoon coconut oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 pound ground beef (grass-fed)
– 2 eggs
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the sweet potatoes on the prepared baking sheet, drizzle with coconut oil, and sprinkle with salt. Roast in the preheated oven for 20-25 minutes or until tender.
4. While the sweet potatoes are cooking, cook the ground beef in a pan over medium-high heat until browned, breaking it up into small pieces as it cooks.
5. Add the diced onion and minced garlic to the pan and cook until the onion is translucent.
6. Crack in the eggs and scramble them with the beef mixture.
7. Once the sweet potatoes are done, fluff them with a fork and add them to the pan with the egg and beef mixture.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 30-40 minutes
Coconut Flour AIP Pancakes with Maple Syrup
Coconut Flour AIP Pancakes with Maple Syrup: A delicious breakfast or brunch option that’s free from common allergens and grains, making it perfect for those following the Autoimmune Protocol (AIP) diet.
Ingredients:
– 1 cup coconut flour
– 2 large eggs
– 1/2 cup unsweetened almond milk
– 1/4 teaspoon salt
– 1 tablespoon melted coconut oil
– Maple syrup, for serving
Instructions:
1. In a large bowl, combine coconut flour and salt.
2. In a separate bowl, whisk together eggs and almond milk until smooth.
3. Add the melted coconut oil to the egg mixture and whisk until combined.
4. Pour the wet ingredients into the dry ingredients and stir until a thick batter forms.
5. Heat a non-stick skillet or griddle over medium heat.
6. Drop the batter by 1/4 cupfuls onto the skillet or griddle.
7. Cook for 2-3 minutes, until bubbles appear on the surface and the edges start to dry.
8. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 4-6 minutes per batch
Serve: Warm pancakes with a drizzle of maple syrup and enjoy!
AIP Banana and Plantain Porridge
AIP Banana and Plantain Porridge: A delicious and comforting breakfast or snack that’s free from common allergens and irritants.
Ingredients:
– 2 ripe bananas, sliced
– 1 medium plantain, peeled and diced
– 1 cup coconut milk (make sure it’s labeled as “AIP compliant”)
– 1/4 teaspoon salt
– 1 tablespoon honey or maple syrup (optional)
– Pinch of black pepper
Instructions:
1. In a medium saucepan, combine the sliced bananas, diced plantain, and coconut milk.
2. Cook over medium heat, stirring occasionally, until the mixture comes to a simmer.
3. Reduce heat to low and let cook for 15-20 minutes, or until the fruit is tender and the porridge has thickened slightly.
4. Remove from heat and stir in salt, honey or maple syrup (if using), and black pepper.
5. Serve warm, garnished with a sprinkle of cinnamon if desired.
Cooking Time: 15-20 minutes
Bacon and Kale AIP Breakfast Skillet
Start your day with a nutritious and delicious Bacon and Kale AIP Breakfast Skillet that’s free from common allergens and perfect for autoimmune protocol (AIP) dieters. This hearty skillet is packed with crispy bacon, tender kale, and fluffy eggs, all cooked to perfection in one easy-to-make dish.
Ingredients:
– 6 slices of pastured bacon
– 2 cups of curly kale, stems removed and chopped
– 4 large eggs
– 1 tablespoon of avocado oil
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Cook the bacon in a large cast-iron skillet over medium heat until crispy. Remove from heat and set aside.
3. Add the chopped kale to the same skillet and cook for 2-3 minutes, or until slightly wilted.
4. Crack in the eggs and scramble them with the cooked kale.
5. Add the cooked bacon back into the skillet and stir to combine.
6. Cook for an additional 1-2 minutes, or until the eggs are cooked through.
7. Serve hot and enjoy!
Cooking Time: 15-20 minutes
AIP-Friendly Chia Seed Pudding with Berries
This simple recipe is a great way to add some healthy fats and fiber to your diet, while also satisfying your sweet tooth. Made with chia seeds, berries, and a touch of honey, this pudding is perfect for a quick breakfast or snack.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Pinch of salt
– Fresh berries (such as blueberries, strawberries, or raspberries)
Instructions:
1. In a small bowl, mix together the chia seeds, almond milk, honey, vanilla extract, and salt. Whisk until well combined.
2. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight.
3. Just before serving, top the pudding with fresh berries.
4. Serve chilled and enjoy!
Cooking Time: 2 hours (or overnight)
Garlic Herb AIP Breakfast Sausages
Start your day off right with these savory and aromatic breakfast sausages, made with fresh herbs and a hint of garlic.
Ingredients:
• 1 pound pork sausage (make sure it’s free from common allergens like gluten, dairy, and nightshades)
• 2 cloves garlic, minced
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh chives
• 1 tablespoon olive oil
• Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or griddle over medium-high heat.
2. In a large bowl, mix together the sausage, garlic, parsley, and chives until just combined. Be careful not to overmix.
3. Using your hands, shape the mixture into 4-6 sausage patties, depending on desired size.
4. Add the olive oil to the preheated skillet and swirl it around.
5. Cook the sausages for 4-5 minutes per side, or until they reach an internal temperature of 160°F (71°C).
6. Remove from heat and let rest for a few minutes before serving.
Cooking Time: Approximately 10-12 minutes
Roasted Vegetable AIP Breakfast Bowl
Start your day with a nutrient-dense breakfast bowl packed with roasted vegetables and healthy fats. This Autoimmune Protocol (AIP) compliant recipe is free from grains, dairy, and nightshades.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 large Brussels sprouts, trimmed and halved
– 1 large red bell pepper, seeded and sliced
– 2 tablespoons avocado oil
– Salt, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 1 tablespoon of avocado oil, salt, and a pinch of black pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender.
4. In the same pan, add the Brussels sprouts and red bell pepper. Drizzle with the remaining 1 tablespoon of avocado oil. Season with salt to taste.
5. Roast the vegetables for an additional 15-20 minutes or until caramelized.
6. Serve the roasted vegetables over the sweet potatoes. Garnish with chopped parsley if desired.
Cooking Time: 40-50 minutes
AIP Pumpkin Spice Muffins
These moist and flavorful muffins are perfect for a chilly fall morning or as a sweet treat any time of the year. Made with wholesome ingredients and free from common allergens, they’re a great option for those following an Autoimmune Protocol (AIP) diet.
Ingredients:
– 1 1/2 cups almond flour
– 1/2 cup coconut sugar
– 3 large eggs
– 1/4 cup pumpkin puree
– 1/4 cup coconut oil, melted
– 1 teaspoon vanilla extract
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
Instructions:
1. Preheat oven to 350°F (180°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, combine almond flour, coconut sugar, and salt.
3. In a separate bowl, whisk together eggs, pumpkin puree, melted coconut oil, vanilla extract, cinnamon, and nutmeg.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 20-25 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Collard Green AIP Breakfast Wraps
Start your day with a nutritious and flavorful breakfast wrap that’s free from common allergens and irritants. These collard green wraps are packed with nutrients and pair perfectly with your favorite fillings.
Ingredients:
– 6-8 collard green leaves
– 1/2 cup scrambled eggs (made with pasture-raised eggs)
– 1/4 cup diced cooked sausage (made from pastured meats)
– 1 tablespoon coconut oil
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Remove the stems from the collard green leaves and blanch them in boiling water for 30 seconds.
3. Shock the leaves in an ice bath, then pat dry with a paper towel.
4. Place a collard green leaf on a flat surface, followed by a spoonful of scrambled eggs, diced sausage, and a drizzle of coconut oil.
5. Fold the bottom half of the leaf up over the filling, then fold in the sides and roll the wrap into a neat package.
6. Repeat with remaining ingredients and serve immediately.
Cooking Time: 15-20 minutes (including prep time)
Coconut Milk AIP Smoothie with Mango
Soothe your taste buds with this creamy and refreshing smoothie, packed with the goodness of coconut milk, ripe mango, and a hint of spice.
Ingredients:
– 1 cup full-fat coconut milk
– 1/2 cup frozen mango chunks
– 1 tablespoon honey or AIP-approved sweetener
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon turmeric powder (optional)
– Ice cubes (as needed)
Instructions:
1. In a blender, combine coconut milk, mango chunks, and honey or sweetener.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add cinnamon and turmeric powder (if using), and blend for an additional 10-15 seconds.
4. Taste and adjust sweetness or spice level as desired.
5. Add ice cubes if you prefer a thicker consistency.
6. Blend again until ice is fully incorporated.
Cooking Time: None! This smoothie is ready in just minutes.
AIP Zucchini and Carrot Fritters
These crispy fritters are a delightful way to enjoy the flavors of zucchini, carrots, and herbs, all while following the Autoimmune Protocol (AIP) diet. Perfect as a snack or side dish, they’re sure to please!
Ingredients:
– 2 medium zucchinis, grated
– 1 large carrot, grated
– 1/4 cup almond flour
– 1/4 cup coconut flour
– 1 egg
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– Fresh parsley, chopped (optional)
Instructions:
1. In a bowl, combine zucchini, carrot, almond flour, coconut flour, and egg. Mix well.
2. Season with salt and pepper to taste.
3. Heat a non-stick skillet or griddle over medium heat.
4. Using a spoon, drop small amounts of the mixture onto the skillet.
5. Cook for 3-4 minutes on each side, until golden brown.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: Approximately 10-12 minutes (depending on skillet temperature and fritter size).
Beet and Apple AIP Breakfast Salad
Start your day with a vibrant and nutritious breakfast salad that combines the sweetness of apples with the earthiness of beets, all while adhering to Autoimmune Protocol (AIP) guidelines.
Ingredients:
– 2 medium beets
– 1 large apple, diced
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. Roast the beets in a preheated oven at 425°F (220°C) for 45-50 minutes, or until tender.
2. Peel the roasted beets and slice into wedges.
3. In a large bowl, combine the diced apple, parsley, olive oil, and apple cider vinegar.
4. Add the roasted beet wedges to the bowl and toss gently to combine.
5. Season with salt and pepper to taste.
Cooking Time: 50 minutes
AIP Cassava Flour Crepes with Avocado
These delicate crepes are made with cassava flour, a staple in the Autoimmune Protocol diet, and filled with creamy avocado for a nutritious and satisfying snack.
Ingredients:
– 1 cup cassava flour
– 2 large eggs
– 1/2 cup coconut milk
– 1/4 teaspoon salt
– Filling ingredients:
+ 3 ripe avocados, mashed
+ Salt to taste
Instructions:
1. In a medium bowl, whisk together cassava flour, eggs, coconut milk, and salt until smooth.
2. Heat a small non-stick skillet or crepe pan over medium heat.
3. Pour approximately 1/4 cup of the batter into the pan and tilt to evenly coat the bottom.
4. Cook for 1-2 minutes, until the edges start to curl and the surface is dry.
5. Loosen the crepe with a spatula and flip.
6. Fill with mashed avocado and season with salt to taste.
7. Serve immediately or store in an airtight container for up to 3 days.
Cooking Time: Approximately 10-12 minutes for 4-6 crepes.
Turmeric-Spiced AIP Scrambled Eggs
Brighten up your morning with these flavorful and nutritious scrambled eggs, infused with the anti-inflammatory properties of turmeric.
Ingredients:
– 2 large egg yolks (ensure they are from pasture-raised, omega-3 rich hens)
– 1/4 teaspoon grated fresh turmeric
– Salt-free seasoning blend (such as Primal Palate’s AIP Seasoning or homemade mixture of herbs and spices)
Instructions:
1. Crack the egg yolks into a bowl and whisk until smooth.
2. Add the grated turmeric and salt-free seasoning blend to the eggs; whisk until well combined.
3. Heat a non-stick skillet over medium heat (cast-iron or ceramic cookware recommended).
4. Pour in the egg mixture and scramble the eggs with a spatula, allowing them to cook for about 30 seconds.
5. Continue cooking and scrambling until the eggs are cooked through and fluffy, about 2-3 minutes more.
Cooking Time: Approximately 4-5 minutes
AIP-Friendly Plantain and Egg Muffins
Start your day with a nutritious breakfast that’s free from common allergens and irritants. These plantain and egg muffins are a delicious and easy way to get the nutrients you need.
Ingredients:
– 2 ripe plantains, mashed
– 6 large eggs
– 1/4 cup coconut flour
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons coconut oil, melted
Instructions:
1. Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin with coconut oil.
2. In a bowl, whisk together eggs and mashed plantains until smooth.
3. Add coconut flour, salt, and pepper to the egg mixture. Stir until combined.
4. Pour the mixture into the prepared muffin tin, filling each cup about 3/4 of the way full.
5. Drizzle melted coconut oil over the tops of the muffins.
6. Bake for 20-22 minutes or until the edges are golden brown.
Cooking Time: 20-22 minutes
Herbed AIP Breakfast Meatballs
Start your day with a flavorful twist on traditional breakfast meatballs. These herby bites are made with nutrient-dense ingredients and perfect for grabbing on-the-go.
Ingredients:
– 1 pound ground turkey or chicken breast (AIP-compliant)
– 1/4 cup finely chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon coconut oil
– 1 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. In a large bowl, combine ground meat, parsley, garlic, coconut oil, oregano, salt, and pepper. Mix well with your hands or a wooden spoon until just combined.
3. Use your hands to shape the mixture into small meatballs, about 1 inch in diameter. You should end up with around 20-25 meatballs.
4. Place the meatballs on a baking sheet lined with parchment paper. Drizzle with a little coconut oil and gently roll them around to coat evenly.
5. Bake for 18-20 minutes or until cooked through.
Cooking Time: 18-20 minutes
Cinnamon Apple AIP Breakfast Bake
Start your day with a warm and comforting breakfast bake that combines the sweetness of apples with the warmth of cinnamon, all while following the Autoimmune Protocol (AIP) guidelines.
Ingredients:
– 2 large eggs
– 1/4 cup coconut cream
– 1/4 cup diced apples (such as Granny Smith or Honeycrisp)
– 1 tablespoon coconut oil
– 1 teaspoon ground cinnamon
– Salt to taste
– Freshly ground black pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, whisk together eggs and coconut cream until well combined.
3. Add diced apples, coconut oil, cinnamon, salt, and pepper to the egg mixture. Stir until everything is fully incorporated.
4. Pour the mixture into a 6-inch round baking dish or ramekin.
5. Bake for 25-30 minutes, or until the edges are lightly golden brown and the center is set.
6. Remove from oven and let cool for a few minutes before serving.
Cooking Time: 25-30 minutes
AIP Cauliflower Rice Breakfast Bowl
Kick-start your day with a nutrient-dense breakfast bowl packed with flavor and nutrients.
Ingredients:
– 1 head of cauliflower
– 2 large eggs
– 1/4 cup diced sweet potato
– 1/4 cup chopped fresh parsley
– 1 tablespoon coconut oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon garlic powder
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat the coconut oil in a large skillet over medium-high heat. Add the cauliflower “rice” and cook for 5 minutes, stirring occasionally.
5. In a separate bowl, whisk together the eggs and a pinch of salt. Pour into the skillet with the cauliflower and scramble until cooked through.
6. Add the diced sweet potato and chopped parsley to the skillet. Stir to combine.
7. Serve the breakfast bowl hot, garnished with additional parsley if desired.
Cooking Time: 15-20 minutes
Prosciutto-Wrapped AIP Asparagus Spears
This simple yet elegant recipe adds a touch of sophistication to the humble asparagus spear by wrapping it in crispy prosciutto. The result is a delightful combination of textures and flavors that’s perfect for any occasion.
Ingredients:
– 12-15 AIP-compliant asparagus spears
– 6 slices of prosciutto, cut into thin strips
– 1 tablespoon olive oil (make sure it’s AIP-friendly)
– Salt, to taste
Instructions:
1. Preheat your oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Place an asparagus spear on the prepared baking sheet.
4. Wrap a prosciutto strip around the base of the asparagus, securing it with a toothpick if needed.
5. Repeat with remaining asparagus and prosciutto.
6. Drizzle olive oil over the wrapped spears and sprinkle with salt to taste.
7. Bake for 12-15 minutes or until the prosciutto is crispy and golden brown.
Cooking Time: 12-15 minutes
AIP Coconut Yogurt with Fresh Berries
Start your day off right with this creamy and delicious AIP-friendly breakfast or snack. This recipe combines the richness of coconut yogurt with the natural sweetness of fresh berries.
Ingredients:
– 1 can full-fat coconut milk
– 1/2 cup unsweetened shredded coconut
– 1 tablespoon lemon juice
– Fresh berries (such as blueberries, strawberries, or raspberries)
– Optional: 1-2 drops liquid stevia or a drizzle of honey for added sweetness
Instructions:
1. Chill the can of full-fat coconut milk in the refrigerator overnight.
2. Open the can and scoop out the solid coconut cream into a bowl.
3. Add the unsweetened shredded coconut, lemon juice, and a pinch of salt to the coconut cream.
4. Mix until smooth and creamy, similar to traditional yogurt.
5. Spoon the coconut yogurt into a serving dish or individual cups.
6. Top with fresh berries and add a drizzle of honey or stevia if desired.
7. Serve immediately and enjoy!
Cooking Time: None! This recipe is quick and easy to prepare.
Summary
Start your day off right with these 20 delicious AIP (Autoimmune Protocol) breakfast recipes! From sweet treats like coconut flour pancakes and pumpkin spice muffins to savory options like bacon and kale skillet and garlic herb sausages, there’s something for everyone. You’ll also find creative twists on traditional breakfast dishes, such as roasted vegetable bowls and collard green wraps. And don’t forget the indulgent treats, like chia seed pudding with berries and cinnamon apple bake. Whether you’re a foodie or just looking for some inspiration, these AIP breakfast recipes are sure to satisfy!