13+ AIP Breakfast Ideas, Recommended By A Dietitian

If you’re new to the autoimmune protocol (AIP), a diet meant to reduce inflammation in people with autoimmune conditions, it can take some time to find meals that fit the diet’s requirements. 

For many people, breakfast consists of foods that aren’t allowed on the AIP diet, such as eggs, toast, yogurt, and cereal.

It may also be a meal that’s rushed or eaten on the go, making it challenging to cook from scratch. 

Continue reading to learn which foods make up a balanced AIP breakfast meal and find a list of over 13 AIP-approved breakfast ideas. 

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What is the AIP Diet? 

The autoimmune protocol (AIP) is a short-term elimination diet that restricts potentially pro-inflammatory foods, such as:

• Eggs.
• Grains. 
• Dairy. 

• Legumes.
• Nightshade vegetables (tomato, potatoes, peppers, eggplant). 
• Coffee.
• Nuts and seeds. 
• Refined sugars and oils.
• Food additives and preservatives. 

By avoiding these foods, people with autoimmune conditions, like inflammatory bowel disease, may be able to reduce systemic inflammation and improve their symptoms. 

After the elimination phase of the diet, previously avoided foods are gradually reintroduced to determine which can be added back long term.

It’s important to note that the AIP hasn’t been extensively studied.

This means there are no standardized guidelines for following it, and the research on its effectiveness is limited. 

Talk with your doctor and dietitian for guidance before attempting the AIP diet. 

What Makes a Breakfast AIP-Friendly?

Because the AIP diet restricts many popular breakfast items, such as eggs, toast, coffee, milk, yogurt, cereal, and peanut butter, it can be helpful to use a formula with staple food groups to ensure you build a balanced breakfast.

To create a balanced meal, it’s important to include healthful sources of protein, carbohydrates, and fat. When possible, incorporate vegetables for added nutrients and fiber. 

AIP-friendly sources of protein include: 

• Minimally processed animal proteins like chicken, turkey, salmon, beef, and pork. 
• Homemade chicken sausage and other minimally processed ground meats.* 

*While most store-bought sausage brands contain additives, preservatives, and spices that aren’t AIP-approved, several brands do make AIP-approved sausages. 

Try carbohydrate options, such as:

• Sweet potato.
• White sweet potato. 
• Butternut squash. 
• Plantains. 
• Fruit, including bananas, berries, and apples. 
• Baked goods like bread, pancakes, and muffins made with AIP-approved flours, such as cassava flour and coconut flour.

AIP-approved fats include: 

• Coconut oil.
• Extra virgin olive oil.
• Avocados.
• Avocado oil.

13+ AIP Breakfast Ideas Recommended by a Dietitian

If you’ve decided to try the AIP diet after consulting with your doctor and dietitian, get started with these delicious AIP-approved breakfast recipes. 

These recipes are compliant with the AIP elimination diet, but remember that this is meant to be a short-term diet followed by a reintroduction phase.

Most people are able to add several foods back into their diet after this phase. 

It’s best to work with a dietitian specializing in autoimmune conditions to help you navigate the AIP diet. 

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1. Sweet Potato Hash with Chicken Sausage and Kale

Try this egg-free sweet potato hash for a hearty and savory breakfast you can make in one pot.

It includes kale, mushrooms, and fresh herbs for added nutrients and flavor.

The recipe calls for bacon– you can substitute homemade chicken sausage or other minimally-processed ground meats. 

This recipe reheats well, so it can be a good option if you prefer to meal prep your breakfasts several days in advance.

2. AIP-Approved Banana Pancakes 

Learning how to make grain-free breakfast staples, like pancakes, can be tricky while following the AIP diet. 

These banana pancakes use a blend of AIP-approved flours (cassava flour, tigernut flour, and tapioca starch) to create the perfect texture. 

Serve with chicken sausage for protein.

3. Breakfast Bowl with Pork Sausage, Avocado, and Plantains 

These homemade pork breakfast sausages are AIP-compliant and freezer-friendly, making them an excellent option for a quick weekday breakfast. 

Enjoy a breakfast bowl with plantain slices sauteed in coconut oil, cooked pork sausage, and AIP-friendly vegetables. A side of fresh fruit pairs well with this meal. 

4. Chicken Hash Brown Patties with Pesto

For a flavor-packed, balanced breakfast, try these chicken hash brown patties.

They’re made with white sweet potatoes, chicken, and herbs and topped with an AIP-friendly avocado pesto. 

The chicken hash brown patties reheat well, making them a great option for meal prep.

Serve with a side of fruit or vegetables, and enjoy this fiber-filled breakfast. 

5. Avocado Toast on Sweet Potato Slices

Since AIP-friendly bread options require baking from scratch with grain-free flour, this alternative uses thinly sliced sweet potato as a more convenient option.

Simply slice a sweet potato lengthwise into ⅛-¼ inch thick slices and bake for 15-20 minutes.

Alternatively, you can place the slices in a toaster and run it for several cycles on high until cooked. 

Top with mashed avocado, seasonings, and your protein of choice (this recipe recommends mahi mahi or cod).

6. Mexican Breakfast Skillet 

This flavor-packed breakfast skillet is a great recipe you can prepare ahead of time.

With ground beef, spices, sweet potato, onion, and kale, this one-pan meal has everything you need to feel satisfied and energized for your day. 

7. Dinner Leftovers

One of the best ways to save time on breakfast while following the AIP diet is to enjoy dinner leftovers from the night before. 

Start by cooking a double batch or an extra serving of dinner (depending on how many people you’re feeding).

Then, the next morning, all you have to do is reheat and enjoy!

8. Chai Collagen Smoothie

Try this chai-spiced collagen smoothie for an AIP-friendly breakfast you can make in five minutes.

The recipe is flavored with coconut milk, frozen banana, and ground spices like cinnamon, cloves, and ginger.

It even has a serving of vegetables (fresh zucchini). 

The protein in this recipe comes from collagen powder, which is one of the protein powder options on the AIP diet.

Here are a few brands that make AIP-approved collagen powders:

• Vital Proteins Collagen Peptides Advanced.
• Garden of Life Grass Fed Collagen Peptides Powder. 
• Primal Kitchen Unflavored Collagen Peptides. 

Keep in mind that collagen protein powder isn’t a complete protein, meaning it doesn’t contain all the essential amino acids.

For this reason, collagen shouldn’t be the primary protein source in your diet, but it can be used sparingly for convenience. 

Beef protein isolate is an alternative protein powder to collagen, and is considered a complete protein. 

9. Pumpkin Pie Coconut Parfait

This decadent pumpkin pie parfait is made with coconut milk and is excellent for meal prep.

Simply mix coconut milk, pumpkin puree, honey, spices, and gelatin powder in a saucepan and heat.

Then, set in the fridge for at least four hours. 

Top with diced pears, no sugar added raisins or dried fruit, cinnamon, and honey. Serve with your protein of choice. 

10. Spiced Carrot Breakfast Porridge

This oatmeal alternative is made with a base of steamed carrots and cauliflower, which are then blended until smooth. 

While these vegetables are often flavored in a savory way, this recipe uses cinnamon, ginger, nutmeg, vanilla, coconut milk, and maple syrup to transform them into a sweet and satisfying breakfast meal. 

You can mix in some unflavored collagen powder to add protein to this dish.

11. Coconut Flour Banana Bread Muffins

Replicating your favorite baked goods can be difficult on the AIP diet, as wheat flour, eggs, and milk are off-limits.

These banana bread muffins are made with coconut flour and coconut sugar and are AIP-compliant. 

This is a great recipe to bake in advance and enjoy throughout the week for an easy breakfast.

Pair with your protein of choice for a balanced meal. 

12. Cassava Flour Breakfast Tacos

Cassava flour tortillas are an AIP-friendly alternative to corn and wheat flour tortillas. 

To make this breakfast taco recipe, cook your protein of choice and top with homemade AIP pico de gallo and coconut lime crema.  

The coconut lime crema uses coconut yogurt, which you can make at home or purchase an AIP-compliant option.

13. Apple and Pork Breakfast Casserole 

This delicious fall breakfast casserole recipe is perfect for a weekend brunch.

It has a base of delicata squash and ground pork and is flavored with canned pumpkin, diced apples, AIP-compliant bacon, and dried herbs. 

This recipe reheats well, so it’s an excellent option to make on the weekend and enjoy leftovers during the week. 

14. Grain-Free Baked Oatmeal

Baked oatmeal is a popular make-ahead breakfast, but it isn’t AIP-friendly because of the oats, eggs, milk, nuts, and seeds that are usually included. 

This grain-free recipe substitutes a blend of tigernut flour, tapioca starch, and green banana flour for the oats and uses coconut milk, banana, and no sugar added raisins or other dried fruit for flavor. 

Simply blend all the ingredients together, add to a baking dish, and bake for 20 minutes.

Enjoy with your protein of choice.

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Tips for Making the Most of Your AIP Breakfasts

Try to cook in large batches whenever possible to save time while preparing AIP-friendly breakfasts.

This will allow you to enjoy leftovers for several days at a time. 

A good strategy is to meal prep something for breakfast on your day off, then enjoy it reheated throughout the work week. 

It can also help to prepare some breakfast staples to keep in the freezer for easy weekday breakfasts.

For example, cassava flour tortillas and AIP breakfast sausages can be prepped and frozen, so you always have them on hand. 

Takeaway

Though not extensively studied, the AIP elimination diet may help improve symptoms and inflammation in people with certain autoimmune conditions, like inflammatory bowel disease (IBD).

To make a balanced breakfast on the AIP diet, combine protein (homemade chicken sausage, AIP-compliant bacon, or ground meats like beef), carbohydrates (sweet potato, banana, or butternut squash), and fat (coconut oil or extra virgin olive oil). 

How a Dietitian Can Help

A dietitian can help you safely and effectively follow each phase of the AIP diet.

You’ll learn how to balance your AIP meals and receive guidance on reintroducing foods to expand your diet’s long-term variety.

Find a dietitian specializing in autoimmune conditions for support on the AIP diet and more.