20 Vegetarian AIP Recipes (2024)

FAQs

What vegetarian foods are AIP friendly? ›

A common selection would include alfalfa sprouts, artichoke, asparagus, avocado, baby spinach, beetroot or beet greens, bok choy, broccoli/broccolini, Brussels sprouts, cabbage of any colour, carrots of any colour, cauliflower, celeriac, celery, chard, cucumber, dandelions, endive, fennel, garlic, ginger, Jerusalem ...

Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

Many vegetables are allowed on the autoimmune diet. Those include leafy greens, cruciferous vegetables, and squashes. They are low in calories and high in nutrients, which makes them the perfect choice for this diet. Carrots, celery, and onions can also be used when following the autoimmune diet.

First, a list of AIP herbs and spices you probably already know and don't need much explanation. You can still use basil, bay leaves, chives, cilantro/coriander leaves, cinnamon, cloves, dill weed, garlic, ginger, onion powder, parsley, mints, marjoram, rosemary, sage, thyme, and vanilla bean.

Core AIP excludes all beans and legumes like chickpeas, green beans, peanuts, peas, soybeans and all soy derivatives like tofu and soy sauce.

Part of the autoimmune protocol is to cut out nightshade vegetables, which potatoes belong to. Unfortunately, many people with autoimmune diseases can react to potatoes and other types of nightshade vegetables. But this does not mean that you cannot eat delicious carbs anymore or some of your favorite “potato staples”.

Avoid These Foods:

Legumes such as lentils, beans (garbanzo beans, black beans, grean beans, etc.), soy, peas, etc. This includes foods derived from legumes such as tofu, tempeh, and certain faux meats. Nightshade family vegetables: eggplants, bell peppers, potatoes, tomatoes, tomatillos, etc. Eggs.

An AIP diet avoids all processed foods, alcohol, additives, refined sugars, coffee, tea, oils, and certain medications. In the elimination phase, a person will also avoid foods such as grains, legumes, dairy, eggs, and nightshade vegetables, but they may reintroduce these later.

However, nightshade vegetables are eliminated initially on the Autoimmune Protocol because, in addition to being packed with vitamins, minerals, fiber, and phytonutrients, they also contain several compounds that can drive inflammation and undermine gut health.

Is avocado AIP compliant? ›

You should also avoid certain medications during this phase, namely non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen. So what should you eat? The diet focuses on eating fresh produce. You can also eat meat and fish, bone broth, avocado, honey, vinegars, fresh herbs, sweet potatoes, and more.

If you're using store-bought pickles, check the ingredients list on the jar to make sure there is no refined sugar, nightshade peppers, or artificial coloring added to the pickle brine. You can choose to make your own homemade pickles for this recipe to make sure that your fried pickles are AIP-friendly.

Coffee and chocolate are misleadingly referred to as beans, but they are actually seeds. Seeds contain protective compounds that can be awfully tough on our systems. It is also not because of caffeine content. While caffeine consumption is best kept low on AIP, it is not the basis for food eliminations.

AIP Snack Ideas

1. Olives – black, green, or kalamata are fine. Just make sure not to get the green ones with pimentos, as pimentos are not AIP-compliant (they're a nightshade). Also look for cans or jars of olives that are just olives, salt, and water.

Leafy green vegetables (spinach, endive, herbs, etc.) Cruciferous vegetables (broccoli, cauliflower, kale, etc.) Root vegetables (carrots, sweet potatoes, pumpkins, etc.) Fruit: berries, citrus fruit, apples, cherries, etc.

Is Broccoli AIP friendly? Yes. Broccoli is a Cruciferous vegetable and allowed during the elimination stage of the autoimmune protocol diet.

The AIP diet resembles the paleo diet, both in the types of foods allowed and avoided, as well as in the phases that comprise it. Due to their similarities, many consider the AIP diet an extension of the paleo diet — though AIP may be seen as a stricter version of it.