13 Autoimmune Protocol (AIP) Recipes You Can Make In Under 30 Minutes

If you’ve decided to follow the autoimmune protocol (AIP) after consulting with your doctor and dietitian, you may find it difficult to prepare quick and easy meals that comply with the diet.

Because the AIP restricts most processed foods along with grains, eggs, legumes, nuts, and dairy, learning how to cook AIP-friendly meals can be a big transition.

Continue reading to learn more about the autoimmune protocol and find 13 AIP-approved recipes you can make in less than 30 minutes. 

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What is the Autoimmune Protocol (AIP)?

The autoimmune protocol (AIP) is an elimination diet developed to reduce inflammation in people with autoimmune disorders, such as Hashimoto’s thyroiditis and inflammatory bowel disease. 

The general idea behind the diet is to temporarily eliminate foods that may trigger inflammation. 

The AIP elimination phase is a stricter version of the paleo diet and restricts: 

• Gluten. 
• Grains. 
• Legumes.
• Nightshade vegetables (tomato, white potatoes, peppers, eggplant). 
• Dairy. 
• Eggs. 
• Coffee.
• Alcohol.
• Nuts and seeds. 
• Refined sugars and oils.
• Food additives. 
• Pepper. 

The diet emphasizes minimally processed lean meats, fruits, vegetables, and healthy fats like extra virgin olive oil.

After the short-term (6 weeks) elimination phase, the next step is reintroducing foods into your diet.

This usually involves adding back one food at a time and monitoring for symptoms. 

At the end of this process, the goal is to identify which foods trigger your autoimmune symptoms and which foods are okay for you to eat in the long term. 

Is The AIP Right For Me?

It’s important to note that there isn’t extensive research on the AIP, nor are there standardized guidelines for following it. 

While some people may notice an improvement in their symptoms after following the autoimmune protocol, know that managing autoimmune conditions isn’t a one-size-fits-all approach. 

It’s important to talk with your doctor or dietitian before starting the AIP to determine whether it’s safe and appropriate for you. 

13 Autoimmune Protocol (AIP) Recipes You Can Make in Under 30 Minutes

Find our list of 13 quick and easy AIP-friendly recipes below to help you get started with the elimination phase of the diet.  

Remember that the autoimmune protocol is intended to be a short-term elimination diet followed by a reintroduction phase to expand the diet's variety. 

Because grains and grain products aren’t allowed on the AIP diet, many AIP recipes are missing starchy carbohydrates. To balance your meal, you can add options such as: 

• Sweet potatoes, yams, or white sweet potatoes.
• Winter squash (butternut squash, acorn squash, kabocha squash). 
• Plantains. 
• Cassava flour tortillas. 
• Homemade bread made with grain-free flour. 

Working with a dietitian throughout this process can help ensure your AIP meals are nutritionally balanced. 

1. Cauliflower Fried Rice with Chicken and Veggies 

This AIP-friendly fried rice recipe uses riced cauliflower instead of regular rice.

You can make riced cauliflower in a food processor or purchase it frozen at the grocery store. 

The recipe also omits egg, another common fried rice ingredient. 

2. Sheet Pan Salmon and Bok Choy

Try this simple yet tasty sheet-pan dish, which comes together in just 20 minutes.

It consists of baked salmon and baby bok choy with garlic. 

This recipe offers the option of using soy sauce or coconut aminos for flavor.

Since soybeans are part of the legume family, soy sauce isn’t AIP-approved. Coconut aminos is an alternative allowed in the AIP diet.  

3. Lemon Chicken and Asparagus Foil Packets

For a 30-minute meal you can grill or bake, try these lemon chicken and asparagus foil packs.

If you're following a strict AIP elimination diet, you will need to omit the pepper from this recipe and use extra virgin olive oil instead of butter. 

4. Beef Stir Fry with Broccoli

This beef and broccoli dish is an easy weeknight dinner.

The recipe uses arrowroot starch to thicken the sauce and coconut aminos for flavor. 

5. Chicken Pad Thai

Pad Thai is typically made with rice noodles, but this chicken Pad Thai recipe uses sweet potato noodles, which are available in many Asian grocery stores. 

Spiralized zucchini makes a good substitute if you cannot find sweet potato noodles. 

6. Coconut Curry Salmon

This 30-minute coconut curry salmon recipe is bursting with flavor from ingredients like ginger, lemongrass, and garlic. 

Serve with sauteed vegetables like mushrooms, broccoli, carrots, or kale.

7. Garlic and Thyme Chicken Meal Prep

This meal prep-friendly recipe consists of chicken breasts, Brussels sprouts, and sweet potatoes, making it easy and balanced. 

Remember to omit black pepper to make this recipe AIP-compliant.

8. No Beans Chili

This bean-free chili is packed with flavor and nutrition, and you can make it on the stovetop in 20 minutes. 

It’s made with ground beef, carrots, butternut squash, beets, and many herbs and spices.

9. Salmon Poke Bowl

This meal prep-friendly salmon poke bowl is served on a bed of cauliflower rice and topped with shredded carrots and avocado. 

Use apple cider vinegar in place of rice vinegar and omit the sesame seeds to make this recipe AIP-compliant.

10. Pork Chops with Asian Pear and Caramelized Onion

Try this flavor-packed pork dish that balances savory and sweet with Asian pears and caramelized onions. 

Note that fennel seed isn’t AIP-compliant, but you can substitute dried or fresh tarragon.

11. One Pan Chicken Pesto With Vegetables

Try this chicken pesto recipe for a flavorful, balanced meal. It includes carrots, zucchini, broccoli, and mint basil pesto.

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12. Chicken Tacos

This easy, 20-minute recipe is a great way to enjoy tacos on the AIP diet.

For this recipe, you will need to make sweet potato tortillas or cassava flour tortillas in advance. 

13. Salmon Potato Cakes

This clever recipe combines white sweet potato with canned salmon, lemon juice, parsley, and capers into delicious salmon potato patties. 

Serve over your favorite salad for a nutrient-dense meal. 

Time-Saving Tips for Incorporating AIP into a Busy Lifestyle

Because many packaged foods aren’t AIP-friendly, it can be challenging to follow this diet without spending hours in the kitchen every night. 

For the most part, try focusing on simple combinations of protein, veggies, and starch to make your meals instead of spending time making AIP bread and tortillas from scratch. For example: 

• Chicken, broccoli, and sweet potato.
• Pork chops, greens, and butternut squash. 
• Salmon, asparagus, and white sweet potato.

When possible, try incorporating batch cooking or meal prep to reduce cooking time during the week. 

Takeaway

The autoimmune protocol (AIP) is an elimination diet that restricts dairy, grains, eggs, legumes, nuts, seeds, and many refined foods.

It was developed to help treat inflammation in people with autoimmune conditions. 

Because the AIP can be very restrictive and hasn’t been extensively researched, it’s a good idea to talk with your doctor and dietitian before attempting it. 

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How a Dietitian Can Help

If you and your doctor have decided the AIP is a path worth exploring, it’s important to work with a registered dietitian throughout the elimination, reintroduction, and maintenance phases. 

Your dietitian can help you identify compliant recipes, nutrient-dense substitutions, and ways to find as much variety as possible while following the diet. 

‍Find a dietitian specializing in autoimmune conditions for support during all stages of the AIP.