Be Your Own Hero with these Delicious AIP Breakfast Ideas
An AIP diet breakfast is perhaps one of the hardest meals to get together. Eggs are no longer a part of the morning thanks to the presence of lysozomes, and neither are traditional cereals or even pancakes. Things like gluten filled muffins are of the past so what do you do in the morning?
What is an AIP Breakfast?
AIP stands for autoimmune paleo protocol. This way of eating focuses on decreasing and/or eliminating any type of dairy, grains eggs, nuts, seeds, soy, legumes, and nightshades. Some must go so far as to remove chocolate and coffee!
The goal of an AIP diet is to remove any and all items from the diet that could cause or exacerbate the symptoms of autoimmune diseases. These foods have been connected to an increase in autoimmune reactions such as stomach problems, joint pain, neurological reactions, and chronic inflammation:
- Industrial seed oils (like canola or vegetable)
- Nightshade vegetables (like peppers and eggplant)
- Thickening agents (like xanthan gum)
Generally, the foods are eliminated and replaced with nutrient-dense foods like fruits and vegetables as well as humanely raised meats (raised without additional pesticides in the diet, grass fed, and often without contaminants in the meat), and healthy fats found in oils such as olive and avocado oil.
Go to foods for an AIP diet include avocados, coconut oil, tallow, all fruits (except those of the nightshade family), low and high starch vegetables, and proteins such as red meat (in heavy moderation) as well as poultry and seafood. For the vegetables, focus on following the seasons and incorporating squashes, asparagus, broccoli, mushrooms and sweet potatoes and turnips.
New Ideas for AIP Breakfast Items: A Collection
In the following collection you’ll find new AIP breakfast ideas, easy AIP breakfasts and even some delicious recipes that allow you to have the meals of the past such as muffins, toast, and even pancakes and waffles. If you aren’t able to follow a recipe some mornings, it may be easier to fry up some vegetables and a meat such as a steak with a solid helping of antioxidant rich veggies. The food is still filling and able to provide heavy doses of nutrition while keeping the morning simple.
AIP Muffins and Breakfast Sandwiches
Most muffins and sandwiches can be prepared the day before so that you can quickly grab them from the refrigerator or freezer and warm them up in the oven while you get ready. For sandwiches, find or bake breads made from flours like cassava, sweet potato purees, and more like this butternut squash biscuit recipe. Combine the “bread” with foods like salmon, avocado, and dark leafy greens for a filling breakfast. Below are some of our favorite muffin recipes to get you started.
Zucchini Carrot Muffins
This is a quick and easy recipe that focuses on gut healing and nutrient dense ingredients. One item you may not have heard of is green banana flour. This flour doesn’t taste like green bananas, but it is still high in starch (great for making dense and moist muffins) as well as magnesium, fiber and vitamin E.
Banana Spice Muffins
If you are looking for a delicious banana cake or banana bread-like muffin, then this will be your new go to. With warm spices like ginger and cloves and healthy fats, these muffins are packed full of AIP approved nutrient dense ingredients.
Bacon Chive Muffins
If you are looking for something more savory, then these muffins will surprise you. Chock full of anti-inflammatory ingredients, the combination of savory bacon with sweet potato puree will have you hooked.
Sweet and Savory AIP Breakfast Ideas
Frying up some veggies and combining with your favorite meat is a great way to make sure you start the day right. However, this can get boring over a period of time so why not spice things up?
Probably didn’t think that word would be related to an AIP diet plan, right? Well, sweet potatoes can make delicious and versatile toast that leaves you full with many options to choose from. Pair this with these meat patties, fish, avocado, and plenty of delicious spices to create new combinations.
To make the toast, peel the sweet potato and slice into ¼ inch thick pieces. Cook at 425F for 15-20 minutes or run through the toaster several times until soft. There are freeze dried options which can provide a nice crunch to your breakfast.
AIP Cereals and Porridge
Cereal is often not the best thing to go after when on an AIP diet. They are often full of added sugars, grains, and flours and not to mention the milk that’s generally used. Cereals like Honey Cereal by Lovebird and NucoCoconut Crunch are AIP safe cereals that can be combined with full fat coconut milk.
Common hot cereals are also out of the question in an AIP diet. Instead, try porridges like this pumpkin spice coconut breakfast porridge. The pumpkin puree combined with sweet banana compliment the texture of shaved coconuts and ripe berries.
Another easy recipe is spiced carrot porridge. Steam carrots and cauliflower together then mix with spices such as mace, cloves, and cinnamon and blend for thick and creamy porridge that can be topped with raisins, apples, fruits and berries or tigernuts.
AIP Granola Recipes
Before digging into granolas, none of these recipes include traditional ingredients such as oats or processed sugars. Gluten can be detrimental to those with autoimmune diseases, so each recipe focuses on ingredients that are AIP safe and full of gut healing foods.
You have probably seen tigernuts mentioned many times when researching the AIP diet. Tigernuts are nutrient dense and a great substitute for other nuts that instead activate autoimmune responses. If you want to try it, check out this tigernut granola recipe.
Sweet and Salty
Craving that perfect combo of salty and sweet? Check out this sweet and salty AIP granola that goes beyond the normal coconut-based granola. Shake things up with this perfect combo!
AIP Waffles and Pancakes
Perhaps one of the most traditional breakfast items other than eggs and bacon, are pancakes and waffles. When combined with fruits, veggies, or meats, you’ll be able to charge ahead into the day with a pleasant sweet and savory morning.
Coconut Cassava Pancakes
Cassava is a root that has to be properly prepared and turned into a light flour that mixes easily with others to create a fluffy, delicious pancake. Try out these AIP coconut cassava pancakes today!
If you aren’t allergic to bananas, this recipe is for you! Banana Pancakes are baked in the oven and look more like a cookie. However, the maple sweetness with the tropical banana is a delicious combo.
Coconut Flour Pancakes
These coconut flour pancakes are a delicious treat that can be easily made and even turned into a dessert. If you are also working out, these are a great way to get some quick and healthy carbs.
If you are looking for a simple waffle recipe that you can work with to create your own flavors, then this recipe is something that you definitely want to try. Another variation of this recipe is the pumpkin spice version. It’s that perfect combination of fall flavors that warms the heart.
Delicious AIP Breakfast Smoothies
Smoothies are a great way to make sure that you are getting all of your nutrients in an easy to digest way. If you make your own AIP yogurt, you can even add that to your smoothie for an added boost of protein. Some of these recipes go great with seasonal fruits and veggies so keep an eye out for what is going on sale.
AIP Tropical Smoothie
When a smoothie not in season? They are delicious and easy ways to get your nutrition in the form of a fun, brightly colored, drink that you can spice up in many different ways. This easy recipe uses mango, coconut butter, pineapple chunks and coconut water. Blend together for a delicious treat and add AIP yogurt for an even thicker smoothie.
AIP Turmeric Beet Smoothie
Beets are great anti-inflammatory foods and combining their power with turmeric helps decrease inflammation in the body and energize the body. Add in some honey for sweetness, lemon juice for tang and an avocado for thickness and voila!
AIP Strawberry Banana Smoothie
If you add in some slow-release fats found in MCT oil, this strawberry banana smoothie is a great addition to your morning. If you are still feeling hungry, grab a quick muffin and enjoy.
AIP Avocado Coconut Smoothie
When on an autoimmune protocol, finding recipes and following the diet can be a challenge. Starting off your day with an avocado coconut smoothie is both a quick and easy way to get all the nutrients you need for the day.
AIP Green Detox Juice
Detox juices are a great way to not only heal your body, but also clean out your body. This mean and green juice (which you can easily turn into a shake with some coconut milk and ice) takes the powerful properties of kale, celery, lemon and ginger to realign your body.
Carrot Apple Banana Smoothie
Do you like carrot cake and apple pie? Then this is the smoothie for you. The spices are reminiscent of winter holidays and the dense smoothie is a great way to get your daily dose of veggies and fruits.
Paleo Mango Smoothie
Two-ingredient smoothies are a great way to start the day. Yes, they can be heavy in sugars which can lead to a sort of sugar crash. Substantiate your smoothie with a breakfast sandwich, meat patties, or a quick stir-fry. This will help prolong the energy from the smoothie and keep you going.
AIP Breakfast Hash and Bowls
Breakfast bowls and hashes are a great way to start the day: they contain a combination of proteins, fats, and starches that fill the stomach and nourish the body.
AIP Breakfast Bowl
Just mix together a bunch of veggies, a meat, and some fat and you've got a nourishing bowl that'll keep you full. For example, try some mushrooms, an AIP breakfast sausage, avocado, and radishes for a little nip of spice. Mix and match veggies and meats in different ways every morning for endless variety.
AIP Egg-Free Breakfast Pot Pie
Pot pies are nourishing, warm, and filling foods that can be comforting. With this recipe, you can use cauli cream to create a deliciously thick sauce that surrounds delicious chunks of cauliflower, chopped kale, and freshly grated ginger. You could even consider this pot pie to be a type of AIP breakfast casserole.
AIP Breakfast Bars and Cookies
Breakfast bars are great treats to cook on the weekend so that you can have a grab and go snack, dessert, or breakfast. These two cookie recipes can be turned into bars as well so give them a try in every style.
AIP Sweet Beet Cookies
Part of AIP cooking is making sure that foods aren’t cooked at high temperatures. When nutrient dense foods are cooked at too high of a temperature, the nutrients begin to degrade. This is why this recipe needs to be followed so you can get all of the nutrients your body needs.
Paleo Breakfast Cookies
You won’t want to miss out on these breakfast cookies. They are packed with healing fruits, and seasoned to perfection. The best part about this recipe is that you can add different fruits for a new variety!
AIP Breakfasts for Everyone!
The best part of this collection is that anyone can try an AIP breakfast. You may find that you enjoy the flavors of natural foods far more than something like a sausage and egg sandwich or something like that. Protecting your body from advancing discomfort and putting a pause on autoimmune reactions is a great reason to begin the day with a healthy AIP breakfast.
Looking for a guide to starting an Anti-inflammatory Diet? Click Here!