The Only AIP Desserts You'll Ever Need: 14 Recipes To Satisfy Your Sweet Tooth

Many cultures conclude their meals with dessert, a dish named after the French term desservir, which means “clear the table” or can be interpreted as “enjoy the final course of the meal.” 

Although the autoimmune protocol diet (AIP) excludes refined sugars (eliminating many store-bought treats), you can still enjoy desserts made with natural ingredients. 

Keep reading to discover 14 AIP desserts and learn how a registered dietitian can help you achieve your health goals. 

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14 AIP Desserts to Satisfy Your Sweet Tooth

AIP diet doesn’t include refined sweetening agents, so many AIP-friendly desserts contain fruits, spices, and other natural ingredients as alternatives.

You can modify these recipes to suit your preferences better.

Be sure to ask your dietitian for personalized serving size recommendations. 

1. Fluffy Strawberry Coconut Whip

This airy, fairy dessert delight uses dairy-free coconut cream and freeze-dried strawberries.

To make it, whip the coconut cream on high until it’s light and fluffy.

Add the dried strawberries and mix again until fully incorporated (this should only take a few minutes). 

Enjoy immediately! 

2. Frozen Berry “Yogurt” Bark

Dairy isn’t included in an AIP diet, but you can use fermented coconut yogurt (a plant-based alternative with a similar texture to dairy yogurt). 

To make this yummy frozen bark, spread a layer of coconut yogurt onto a lined baking sheet (parchment or wax paper will work).

Next, sprinkle frozen or fresh berries on top of the yogurt.

Mix your fruit choices and add a medley of cherries, blackberries, blueberries, strawberries, and currants.  

Freeze for about two hours or until solid.

The bark is ready when you can easily snap a piece off and enjoy.

Keep your berry bark in the freezer and take a piece when you want to eat.

4. Chocolate Avocado Pudding 

Avocados are rich in unsaturated fats and can be used to make a creamy, comforting pudding.

You will need a food processor to make this recipe, but if you don’t have one, you can also try using a smoothie blender. 

Process or blend a ripe avocado with cocoa powder, vanilla extract, and a splash of unsweetened coconut milk to make this dessert.

Spoon your pudding into a ramekin and refrigerate for at least thirty minutes to allow for setting time. 

Top with fresh raspberries and mint leaves before eating. 

5. Carrot Cake Energy Balls 

Energy balls are bite-sized treats that are super convenient to make and enjoy. 

For this AIP-modified recipe, you will use shredded carrots, shredded unsweetened coconut, ground nutmeg, ground allspice, a splash of orange juice, and maple syrup.

You’ll also need a ripened, mashed banana and coconut flour. 

To make, mash and combine everything in a bowl.

Use a spoon to form two-inch balls and set them on a lined baking sheet. Freeze or refrigerate until solid (about forty minutes). 

Transfer to an air-tight container and keep frozen for up to three months. 

6. No-Bake Lemon Cheesecake Bars

Coconut butter is made from ground coconut and lends a creamy, smooth texture that’s perfect for these no-bake lemon bars. 

Make a crust by combining melted coconut oil with crumbled coconut flour.

Press into a small baking pan to cool.

Next, combine coconut butter with lemon juice, a splash of coconut milk, grated lemon zest, vanilla extract, honey, and a pinch of turmeric.  

Spoon your lemon mixture onto your crust and refrigerate for half an hour until set. Cut into squares and enjoy. 

7. Cinnamon Apple Bake 

Make this recipe with a sour apple variety like Granny Smith for the best flavor. 

Warm your oven to 400°F. Wash your apple thoroughly and cut it in half.

Remove the core and sprinkle ground cinnamon and nutmeg on top.

Combine coconut flour and oil to make a crumble, and coat your apples generously. 

Bake for about twenty minutes or until the apple is soft enough for a fork to pierce through easily.

Enjoy this dessert while it’s still warm. 

8. Poached Spiced Pears 

Boil peeled pears in spiced water until soft (about twenty minutes); add cinnamon sticks, vanilla extract, star anise, cloves, nutmeg, and honey.

Add a few slices of fresh orange for a subtle citrus taste. 

Once cooked, serve your poached pear with coconut whip or crumbled pistachio (nuts are usually excluded from AIP, but if you can tolerate them—you should enjoy them because they contain healthy fats and fiber!) 

9. Frozen Chocolate Banana 

Many people break the AIP diet into two phases: the elimination phase and the reintroduction phase.

In the latter portion, many people can have dark chocolate, but if you’re unsure, you can ask your dietitian if it’s appropriate for you. 

To make this dish, melt dark chocolate (at least 75% cocoa) and drizzle it over a banana.

Place the bananas in the freezer overnight or until the chocolate has set.

You can enjoy the fruit whole or slice it into medallions for easy-to-eat bite-sized pieces.

10. Carob Date Bars 

Carob can substitute many chocolate-based ingredients, and it’s a great addition to this gooey recipe.

Mix coconut flour, dates, melted coconut oil, and carob powder to make these carob date bars.

Line a shallow baking pan with parchment paper and spoon the bar mixture into the pan.

Press it down so it’s an even layer. Set in the fridge to cool for one hour and cut into squares when ready to eat. 

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11. Ginger Cookies 

Experiment with different flours to make these cookies: we recommend using cassava and tiger nut flour for this recipe.

Add molasses, cinnamon, maple syrup, coconut oil, gelatin powder (to replace eggs), water, and ground ginger. 

Roll two tablespoons of cookie into a ball and place on a lined cookie sheet.

Cook them in a hot oven at 400°F for about 13 minutes. You’ll know they’re ready when the edges are brown. 

Set aside to cool on a cooling rack and enjoy fresh. 

12. Pineapple Mango Popsicles 

Blend mangoes and popsicles in a blender.

Add fresh herbs like mint or basil for additional flavor.

Pour into a popsicle mold and freeze to set overnight. 

13. Stuffed Peaches 

Make a stuffing by mixing cinnamon, coconut butter, and carob powder.

Once combined, set aside and start working on your peaches. They need to be halved, and the pit should be removed. 

When your fruits are ready, spoon your filling into the fruit.

Brush your stuffed fruit with lemon juice and honey and put it in your oven to broil on high for seven minutes.

Enjoy the dessert while it’s still warm. 

14. Pumpkin Parfait

This recipe has layers and will be easier to assemble if you prepare your recipe components the night before. 

Start by mixing unsweetened pumpkin puréee with ground cinnamon, nutmeg, allspice, and arrow-starch root.

Stir until well combined, cover with plastic wrap, and refrigerate. 

Repeat this step with coconut milk so you have two plastic-wrapped dishes in the fridge when you’re done (one with pumpkin and one with coconut). 

The next day, layer your ingredients into a shallow glass vessel (like a dessert coupe).

Repeat two to three times until your dish is filled to the top. Garnish with fresh mint and enjoy! 

Tips for Enjoying Desserts on AIP

There aren’t consistent rules for the AIP diet because it isn’t a standardized eating pattern.

That means you can follow the general guidelines of the diet, but there is room for personalization. 

For example, nuts and seeds are often discouraged from AIP, but they are healthy foods, so if you can tolerate them, you should include them.

You may also be able to include more variety of foods, depending on which phase of the diet you are in (elimination versus reintroduction).

Other tips for desserts include:

• Embracing intuitive eating and ditching food rules or labels. 
• Keep it simple by making easy-to-follow recipes. 
• Ask your dietitian for recipes and pre-packaged options when you’re on the go.
• Practice mindful eating and savor every bite. Pay attention to how it feels to eat when you’re hungry versus full (towards the end of the meal). 

Takeaway

You can make desserts that align with the AIP diet using fruits, spices, and coconut-based products. 

Chocolate powder or unsweetened dark chocolate can also fit into your eating plan when you’re out of the elimination phase of the AIP diet.

Alternatively, you can also use carob powder to mimic the rich taste of chocolate. 

For more AIP dessert inspiration, ask your dietitian for recipe recommendations. 

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How a Dietitian Can Help

Although the AIP diet is restrictive, working with an autoimmune dietitian can help you develop a nutrition plan that is nutritionally balanced and delicious. 

You may not know what to expect if you’ve never worked with a dietitian.

Here are examples of topics you can review during your appointment: 

• What should I drink to reduce inflammation?
• What anti-inflammatory groceries should I buy? 
• What foods support autoimmune health? 

At Nourish, every nutrition appointment is conducted online, making accessing expert healthcare easy.

In addition to personalized nutrition advice, you can download our app to access free meal plans and stay connected with your dietitian between visits. 

Sign up with Nourish today to find a provider covered by insurance.