39 Autoimmune Recipes You Need to Try - Paleo Grubs (2024)

The Autoimmune Protocol is a modified version of the Paleo diet that promotes the body’s healing from autoimmune diseases and attempts to reduce autoimmune reactions. Seeds, nuts, non-nutritive sweeteners (like stevia), and nightshades (like tomatoes and peppers) are not allowed. But instead of focusing on what you can’t have, think about what you can! And what you can have is these forty recipes featuring various vegetables, maple syrup, sweet fruits, lovely drinks, and tasty salads and stews that are healthy for your body and promote healing. Just keep in mind that treats, like on a typical Paleo diet, should be eaten only occasionally. They’re treats for a reason!

39 Autoimmune Recipes You Need to Try - Paleo Grubs (1)

Also, if you are looking for a great resource for autoimmune recipes, make sure to check out the Paleo Grubs Book! It includes 155+ mouthwatering, out of this world autoimmune meals, snacks and desserts.

1. Matcha Jasmine Tea Latte

No joke—I’m enjoying one of these babies as I’m writing this. This latte is made with coconut milk, coconut oil, and (optional) collagen, which are all fantastic for your body in these amounts. The green tea is a source of antioxidants, and mild enough that it doesn’t need sweetening. Perfect coffee replacement!

2. Kale and Kiwi Superpowered Green Smoothie

Here’s a can’t-miss smoothie that’s perfect when you’re looking for an AIP pick-me-up that will leave you feeling great. There’s plenty of sweetness thanks to the kiwi, and plenty of nutrition thanks to the kale.

3. Crusty Bread

This delicious bread is free of nuts, seeds, grains, and other ingredients that aren’t AIP- and Paleo-friendly. Want to know the secret? It’s plantains! Unripe plantains make the base of this bread, which gives it the perfect starch content while being easy on your body. Have it with a soup, stew, or your favorite Paleo, AIP-friendly spread.

4. Chai Concentrate

Chai is a delicious and wonderful drink either hot or iced, but it typically contains spices derived from foods that aren’t AIP-friendly. This version, instead, uses vanilla, cinnamon, ginger root, orange zest, cloves, and bay leaf to make a version of chai that’s just as tasty, but AIP-friendly.

5. Feel Good Salmon Salad

This salmon salad is made with asparagus stalks, seasonal greens, fresh blueberries and raspberries, balsamic vinegar, lemon juice, and fresh thyme (this blogger notes that you’ll leave out the walnuts if you’re doing AIP). Both fresh and refreshing, this is a salad you can really get behind.

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Photo: Meatified

6. Ginger Garlic Parsnip Noodles

These veggie noodles are made with a spiralizer and seasoned with olive oil, coconut aminos, fish sauce, lime juice, garlic powder, ground ginger, and green onions. The parsnips have a lovely earthy flavor that goes perfectly with these seasonings!

7. Decadent Orange Chicken

Orange chicken is one of my very favorite Asian-inspired dishes. This version is bursting with flavor from the coconut aminos, raw honey, garlic, and orange juice. The chicken has a crunchy coating of cassava flour, arrowroot, and gelatin for a healthy gut.

8. Watermelon Mint Slushies

What kid doesn’t love a good slushy? Actually, what adult doesn’t love a good slushy? This one is irresistible, as it’s made with frozen watermelon, coconut water (super hydrating), mint leaves, and frozen strawberries. No sweetener needed, as the fruit is perfectly sweet.

9. Homemade Sauerkraut

You probably have heard by now how good fermented foods are for your body, and your digestion in particular. But you might not realize how easy it is to make foods like sauerkraut in your home. This two-ingredient kraut is easy, tasty, and good for you. If you’ve never made fermented vegetables before, it’s a great gateway into how simple it is to make your own creations and enjoy them, too.

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Photo: Gutsy By Nature

10. Cranberry Coconut Treats

These coconut treats are like a Paleo- and AIP-friendly candy! Made with cocoa butter (chocolate itself isn’t allowed, but cocoa butter is!), honey, vanilla, sea salt, coconut butter, and freeze-dried cranberries, it’s sweet, tart, and creamy—the perfect candy.

11. Carob Bread With Date Caramel Spread

This “chocolatey” bread is made with carob, cinnamon, coconut oil, maple syrup, cassava flour, tapioca flour, and gelatin for the perfect cake-bread texture. The best part? It’s covered with a sweet date caramel spread with coconut milk and soft pitted dates. Need an afternoon treat? I’ve got you covered.

12. Paleo Popcorn Meatballs

This recipe turns a typical pasta topping into a healthy and tasty snack (that’s also a treat!). These meatballs have crunchy gelatin and tapioca coating, and they’re fried to make a crispy meatball that’s similar in texture to popcorn chicken. This is super kid-friendly, too!

13. Strawberry Rhubarb Crumbles

These little crumbles are the perfect Paleo and AIP treat using fruit, tigernut flour, and maple syrup/sugar. The filling is sweet-tart from the rhubarb and strawberries, while the crumble is satisfyingly sweet and, well, crumbly! Enjoy them as a special breakfast treat (a birthday, maybe?) or a dessert. I’d top them with coconut milk ice cream!

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Photo: Pure And Simple Nourishment

14. Coconut Blueberry Oatmeal

Oatmeal? But oats aren’t Paleo! No, they’re not. But this “oatmeal” is actually made with bananas, coconut butter, coconut milk, gelatin, and finely shredded coconut. Blueberries add the finishing flavor touch and add an additional component to the texture.

15. Probiotic Strawberry Soda

This soda is made from water kefir or coconut water kefir, so you’ll only be able to make it if you’ve got those going in your kitchen. Which you should, because their probiotic qualities are great for healing your gut. This yummy “soda” uses fizzy kefir, apple juice, strawberries, and honey for a sweet and refreshing treat.

16. Beef Bone Broth

This isn’t so much a recipe as it is a technique. Bone broth is extremely healing, and you can use it to make a thousand different foods, as it’s the perfect cooking liquid and contains loads of gelatin and minerals. This one is made with beef bones, but you can make broth with chicken bones, fish bones, or pork bones.

17. Crispy Chicken Costoletta

This awesome chicken has a crispy coating of tapioca flour and garlic powder, and is served with green beans and a heavenly lemon cream sauce. The cream sauce is really my favorite part here, because it incorporates lemon juice and ghee with bone broth and coconut milk.

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Photo: Empowered Sustenance

18. Cookie Dough Brownie Bars

Um, yum? These things are amazing, and they’re made only with AIP-approved ingredients like carob, maple butter, coconut butter, vanilla, tigernut flour, and gelatin. The gelatin stands in for eggs here, which is a brilliantly nourishing way to replace them.

19. Easy Avocado Salad

This yummy salad is made with avocados, lettuce, spinach, spring onion, and bacon. You’ll want to leave off the optional eggs for AIP, and use the herb variation of the vinaigrette instead of the mustard and Tabasco (details in the recipe).

20. Banana Egg Rolls

This unusual recipe doesn’t involve eggs at all. And it doesn’t really involve rolls, either. What it does include, though, is ripe bananas or plantains, water, coconut wrappers, and coconut oil for frying. That’s it! This is a delicious and sweet treat you can enjoy any time.

21. Easy Roasted Brussels Sprouts With Bacon

I love this recipe because it’s so simple and so flavorful. You’ll roast up your Brussels sprouts with sliced/chopped bacon, and the bacon fat seeps its amazing flavors into your Brussels sprouts with just about no effort from you. Leave out the pepper as instructed.

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Photo: Eat Healthy Eat Happy

22. Easy Pineapple Ice Cream

Would you believe me if I said you’re just an hour or so away from homemade, dairy-free pineapple ice cream? Well, you are! This one is made with frozen pineapple (frozen only for an hour or two so it isn’t rock hard) and maple syrup with a dash of salt.

23. Summery Carrot Dill Soup

For this soup, you’ll need to leave out the pepper to keep it AIP-friendly. The other ingredients are delicious and easy on your digestion, particularly if you choose to use homemade bone broth as your stock. You could also try adding other herbs for different flavors!

24. 3 Ingredient Matcha Ice Cream

This easy AIP-friendly and Paleo ice cream is made with just bananas, coconut cream, and matcha powder. It’s naturally sweet so needs no additional sweetening, and it has a lovely green color and earthy flavor from the matcha, which is full of antioxidants.

25. Balsamic Blueberry Gelatin Gummy Snacks

These super-fun snacks are chewy, bouncy, and everything else you’d want in a gummy snack. With pureed blueberries and balsamic vinegar, they also have a more sophisticated flavor than the gummies of your childhood, and they aren’t sickly-sweet.

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Photo: Healthful Pursuit

26. Strawberry Basil Italian Lemonade

For this recipe, you’ll need to leave out the stevia (it’s optional anyway, but if you feel like it needs a bit of honey, add a tablespoon or so to the strawberry mash). The basil gives this drink a lovely garden feel with the elegant mineral water bubbles.

27. Life Changing Green Drink

This green smoothie/juice (it’s thinner than a smoothie but made in a blender) is a fantastic addition to your diet, particularly if you’re detoxing from heavy metals. Even if you’re not, you can enjoy the nutritional benefits of the greens and other ingredients without a juicer!

28. Butternut Squash Sausage

This is a super-easy homemade sausage you can enjoy for breakfast, because as well as protein-rich chicken or turkey, it has good-for-you butternut squash, apples, tasty bacon, and flavors of onion, garlic, and thyme. So simple and so delicious.

29. Jam-Filled Thumbprint Cookies

These beautiful little cookie jewels are made from coconut butter, shredded coconut, maple syrup, orange, and vanilla. They have a lovely, lightly sweet flavor and tasty jam inside. Just make sure your jam is AIP-friendly (homemade is your best bet).

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Photo: Beyond The Bite

30. Summer Strawberry Mocktail

This drink is perfect for summertime, and it’s Paleo- and AIP-friendly. Made with strawberries, orange juice, fresh mint leaves, lime, honey, and sparkling water, it has a beautiful sunset effect that will make you forget all about what’s missing from it. It’s super hydrating, too!

31. Sweet Potato Tuna Chips

These tuna chips make the perfect easy lunch with just a can of tuna, dried dill, sea salt, chopped celery, and a batch of delicious homemade sweet potato chips. You’ll get a protein, a healthy carbohydrate, and a tasty lunch.

32. Roasted Summer Squash Rounds

These easy roasted summer squash rounds are seasoned with sea salt and cooked in a fat of your choice (choose something that’s high-heat tolerant like coconut oil, as you’ll be roasting at a high temperature). These are tasty and versatile.

33. Summer Squash Salad

This is the perfect salad to use up those summer squashes, and it would also work with zucchini. This salad features chicken, bacon, kale, and avocado, for a nutrient-rich meal that’s lightly seasoned with olive oil and lemon. Many strict AIP adherents would leave out the black pepper.

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Photo: The Paleomom

34. Mint-Infused Blackberry Raspberry Lemonade

This amazing lemonade has all the tart-sweetness you want from the summery drink, with the added flavors and nutrients of blackberries and raspberries. It’s gently sweetened with honey and infused with fresh mint leaves for a fantastic flavor.

35. Creamy Potato and Chicken Soup

This soup, made with white sweet potatoes, parsnips, chicken bone broth, celery, carrots, leek, lemon, onion, and bacon, is absolutely loaded with flavors and nutritious ingredients. For strict AIP, season just with salt and herbs instead of pepper.

36. Tom Yum Soup

This sinus-clearing soup features the unique flavor combination of orange, lime, lemongrass, ginger, fish sauce, mushrooms, turmeric, and cilantro for a super-cleansing Thai-inspired dish with a bonus of coconut oil for your healthy fat. Cook it up for an easy lunch or nourishing dinner.

37. Coconut Strapple Bars

These coconut strawberry-apple bars are made in your dehydrator for a chewy and sweet snack bar that doesn’t have any of the nasties the store-bought kind can have. Shredded coconut and coconut oil add additional healthy fats and nutrients to a fruit-dense snack.

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Photo: Colorful Eats

38. Three-Herb Beef Patties

These delicious beef patties are seasoned with fresh rosemary, fresh thyme, fresh sage, sea salt, ground beef, and a cooking fat of your choice (I recommend butter because butter is delicious). Use grass-fed ground beef for the best nutritional benefits.

39. Roasted Rainbow Carrots With Orange Glaze

I’m a huge fan of orange in savory dishes, and it goes especially well with these delicious roasted rainbow carrots. Maple syrup, apple cider vinegar, and sea salt add lovely flavors to complement the sweetness of carrots and freshly squeezed orange juice.

39 Autoimmune Recipes You Need to Try - Paleo Grubs (2024)


Are bananas ok for autoimmune? ›

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.

Is paleo diet good for autoimmune disease? ›

The traditional Paleo diet eliminates all grains and processed foods. It focuses on whole, nutrient-dense foods, such as fruit and vegetables, organic meats, eggs, and wild-caught fish. However, this is often not comprehensive enough for chronic autoimmune diseases, as not enough of the immune triggers are removed.

What is the detox diet for autoimmune disease? ›

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.

Are sweet potatoes good for autoimmune disease? ›

If consumed regularly, eating white potatoes, beans and legumes, grains, and other foods high in lectins and saponins can increase the risk of autoimmune diseases or flare-ups in those who are genetically predisposed. [2] Fortunately, sweet potatoes do not contain these compounds!

Why can't you eat eggs on autoimmune diet? ›

Abstain from Eggs

Eggs can allow proteins (usually lysozyme, from the egg white) to cross the gut barrier where they don't belong and contribute to molecular mimicry. This is when antibodies form against not just foreign protein but also the normal protein in your body, as if it too is foreign.

Can you eat cheese with autoimmune disease? ›

Eggs: You may want to avoid eggs and any foods that contain them. Dairy: People with autoimmune diseases may want to stop drinking or eating any type of animal milk, such as cow's, sheep's, and goat's milk, and foods that derive from them, such as cheese, butter, cream, and dairy-based protein powders and supplements.

What are the top 5 worst autoimmune diseases? ›

What Are The Most Serious Autoimmune Diseases?
  • Giant Cell Myocarditis. Giant cell myocarditis is a very rare autoimmune disorder causing inflammation of the heart. ...
  • Vasculitis. ...
  • Multiple sclerosis (MS) ...
  • Lupus. ...
  • Anti-NMDA receptor encephalitis.

What is the best diet to reverse autoimmune disease? ›

Ways diet can help improve your condition
  • Eliminate highly processed or refined foods. ...
  • Eliminate added sugars. ...
  • Eat more plant-based foods. ...
  • Get an adequate amount of protein, plus healthy fats and oils. ...
  • Sprinkle in some fermented foods. ...
  • Address food sensitivities.
Feb 26, 2017

What are the best superfoods for autoimmune disease? ›

A simple solution to this is to incorporate a colourful array of fruits and vegetables, such as berries, spinach, and kale, into your diet. These vibrant foods are rich in vitamins C and E, selenium, and other antioxidants that combat inflammation and protect your cells from damage.

What drink is good for autoimmune disease? ›

There's no perfect drink for people with autoimmune diseases. However, polyphenol-rich dry red wine and clear liquors mixed with soda waters or lower sugar swaps, like some green juices, are your friends. Hard kombuchas with no added sugar also go down easy and support your gut with probiotics.

What is the root cause of autoimmune disease? ›

The exact causes of autoimmune diseases are unknown, but scientists have some theories on what triggers them: Certain medications. Some drugs may cause changes in your body that confuse your immune system. Talk to your doctor about the side effects of statins, antibiotics, and blood pressure medications in particular.

What is the root cause of autoimmune disorders? ›

The exact cause of autoimmune disorders is unknown. One theory is that some microorganisms (such as bacteria or viruses) or drugs may trigger changes that confuse the immune system. This may happen more often in people who have genes that make them more prone to autoimmune disorders.

Can I eat eggs with autoimmune disease? ›

But to a person with an autoimmune disease, eggs (especially egg whites) may cause issues. In addition, egg whites have a high incidence of allergy-related symptoms. Although this is mainly about egg whites, egg yolks can also be a common food sensitivity so they too are on the elimination phase of the AIP Diet.

Can I eat rice with autoimmune disease? ›

Foods to Avoid in the Autoimmune Disease Diet

Grains: All grains, including wheat, rice, oats, and corn. Legumes: Beans, lentils, peanuts, and soy products. Nightshades: Tomatoes, potatoes, eggplants, and peppers (bell peppers, chili peppers, etc.).

What are the most common foods that worsen autoimmune diseases? ›

The worst foods for autoimmune disease include foods high in sugar, red meat, dairy, gluten, and nightshade vegetables.

Do bananas affect inflammation? ›

Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.

What foods trigger autoimmune flare ups? ›

Foods to avoid in anti-inflammatory diets:
  • Red and processed meats.
  • Refined sugars.
  • Fried foods.
  • Margarine or shortening.
  • Dairy.
  • Alcohol.
  • Soda.
Aug 16, 2023

Can people with lupus have bananas? ›

According to the LFA, certain medications may increase a person's risk of developing stomach ulcers, which can cause symptoms like nausea and vomiting. These medications include nonsteroidal anti-inflammatory drugs (NSAIDs) and prednisone. People may manage these symptoms by eating: bananas.

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