Are you following an Autoimmune Protocol (AIP) or paleo diet to reduce inflammation, promote gut health, pinpoint trigger foods, and increase your energy levels? While managing autoimmune conditions through diet can be challenging, especially when it involves giving up many familiar foods, it doesn't mean you have to feel deprived. Fortunately, it's entirely possible to enjoy snacks that align with AIP/paleo guidelines. Here's a guide to some of the best AIP-friendly snacks, complete with simple recipes to satisfy your cravings.
Understanding the AIP Diet
The Autoimmune Protocol (AIP) is an elimination diet designed to help reduce inflammation and heal the immune system. It is a stricter version of the Paleo diet, focusing on foods our ancestors ate, such as fish, meat, vegetables, nuts, and seeds. AIP suggests eliminating foods that may cause gut inflammation-such as grains, eggs, and dairy-and swapping in nutrient-rich options such as bone broth, grass-fed meat, and vegetables.
Following the AIP diet correctly means avoiding foods that trigger autoimmune responses, such as grains, legumes, dairy, and nightshades. Stick to whole, unprocessed foods like vegetables, fruits, healthy fats (e.g., coconut oil, avocado), and lean meats. AIP-friendly snacks help reduce inflammation, support gut health, and provide a balanced mix of essential nutrients to keep energy levels steady throughout the day.
Key Considerations for AIP Snacks
When choosing AIP snacks, it's essential to consider the following:
- Nutrient Density: Opt for snacks that provide a lot of vitamins, minerals, and healthy fats to keep you satisfied.
- Ingredient Quality: Ensure snacks are made using whole, nutrient-dense ingredients that follow AIP guidelines.
- Hidden Sugars and Additives: Always check labels carefully to avoid hidden sugars and non-compliant additives.
- Personal Sensitivities: Tailor your AIP snacks to your own body’s needs, as food sensitivities can vary from person to person.
Top 10 AIP-Approved Snack Ideas
Here are some delicious and easy-to-prepare AIP-approved snacks to help you stay on track:
Read also: Satisfy Your Cravings with Whole Foods
1. Blueberry Crisp
This AIP-compliant snack or dessert is easy to make with healthy ingredients suitable for any time of the year. Blueberries are high in fiber, antioxidants, and vitamin C, aiding digestion, reducing inflammation, and preventing heart disease and cancer.
- Ingredients: Fresh or frozen blueberries, lemon juice, coconut oil, cassava flour, arrowroot starch, coconut sugar, unsweetened coconut shreds, salt.
- Serving Suggestion: Enjoy it alone or pair it with coconut cream or non-dairy yogurt.
2. Sweet & Salty Energy Balls
These energy balls offer a delightful contrast of flavors with crispy plantain chips in a not-too-sweet fruit mixture. They provide an excellent energy boost and satisfy sweet cravings.
- Ingredients: Dried black mission figs, dried golden raisins, dried tart cherries, strawberries, or apricots, plantain chips or plantain strips, shredded unsweetened coconut or coconut chips, ground cinnamon, fine sea salt.
- Customization: If allergic to coconut, omit it and add extra plantain chips. Ensure dried fruits are free from non-AIP compliant oils like vegetable, canola, or sunflower oils.
3. Overnight "Oats"
A tasty gluten-free AIP-style breakfast option prepared the night before. This grain-free dish uses tiger nuts, coconut flakes, and other AIP-friendly ingredients.
- Ingredients: Tiger nuts, toasted coconut flakes, carrot, Granny Smith apple, raisins, ground cinnamon, ground mace, collagen (optional), coconut milk, sea salt.
- Health Benefits: Tiger nuts are rich in nutrients, promote digestion, reduce blood sugar levels, boost the immune system, and improve heart health.
- Serving Suggestion: Top with coconut yogurt and fresh fruit.
4. "Everything" Bagels
Craving a bagel but wheat is off-limits? This AIP recipe closely mimics the consistency of a real bagel.
- Ingredients: Coconut flour, cassava flour, baking soda, cream of tartar, grass-fed beef gelatin, sea salt, pumpkin puree, filtered water, olive oil, onion flakes, garlic flakes.
- Topping Options: Use dried onion and garlic, which are AIP compliant. If not strictly AIP, poppy or sesame seeds can be added.
5. Roasted Carrots With Green Olive Dressing
Carrots are a great source of antioxidants, vitamins, minerals, and fiber, making them AIP and paleo compliant.
Read also: Healthy Mediterranean Snack Ideas
- Ingredients: Heirloom carrots, avocado oil, garlic powder, fine sea salt, green olive tapenade or green olives, lemon juice, salted capers, cilantro or parsley, garlic, Italian seasoning.
- Serving Suggestion: Perfect as a side dish or a substantial snack paired with grass-fed beef jerky.
6. Crispy Sweet Potato Oven Fries
Sweet potatoes are high in fiber and antioxidants, offering a good source of carbohydrates.
- Ingredients: Sweet potatoes (any color), lard, salt.
- Preparation: These easy oven fries are a crispy snack suitable for lunch or dinner. Cooking time varies from 30 to 45 minutes depending on the oven.
7. Eggless Coconut Shrimp with Pineapple Ginger Dipping Sauce
Shrimp, in moderation, is a healthy source of protein and nutrients. This recipe offers a crispy, crunchy, and AIP-compliant preparation.
- Ingredients: Peeled deveined tail-on shrimp, fresh or frozen pineapple chunks, tapioca starch, full-fat coconut milk, cassava flour, shredded unsweetened coconut, fine sea salt, garlic powder, lime juice, honey, ground ginger, coconut aminos.
- Serving Suggestion: Pair with the pineapple ginger dipping sauce for enhanced flavor.
8. "Chocolate" Mug Cake
A carob-based mug cake offers a chocolate substitute that is AIP-friendly.
- Ingredients: Cassava flour, coconut flour, carob powder, coconut sugar, baking soda, sea salt, maple syrup, coconut milk, avocado oil.
- Health Benefits: Carob is high in fiber, low in fat, a good source of antioxidants, and contains no caffeine.
9. Gluten-Free Edible Cake Batter
This recipe provides a no-cook, decadent vanilla cake batter that is gluten-free, dairy-free, and paleo-friendly.
- Ingredients: Almond flour (or tiger nut flour), coconut flour, maple syrup, vanilla extract (or vanilla bean powder), ghee (or coconut oil), sprinkles (or shredded coconut).
- AIP Adaptation: For nut-free/AIP, use tiger nut flour instead of almond flour, coconut oil instead of ghee, and shredded coconut instead of sprinkles.
10. Toasted Coconut Butter
Toasted coconut butter offers a rich flavor with a nutty depth, perfect for incorporating into baked goods or spreading over fresh fruit.
Read also: Origins of the 3 Meals a Day Diet
- Ingredients: Unsweetened coconut flakes or chips, sea salt.
- Serving Suggestion: Add a dash of sea salt and pair with apple or banana slices.
Additional AIP Snack Ideas
Here are more AIP-friendly snack options to consider:
- Avocado: Season with salt, pepper, and lime.
- Watermelon: A low-calorie snack high in vitamins, minerals, and nutrients.
- Sweet Potatoes: Bake with bacon bits, salt, and pepper.
- Berries: Choose blueberries for easy portion control due to their sugar content.
- Italian Style Beef Sticks: Grass-fed beef sticks made specifically for the AIP diet.
- Acorn Squash: Season with coconut oil, honey, salt, and pepper.
- Bacon: Choose brands without added sugar or additives.
- Artichoke Hearts: Use balsamic vinegar, salt, and pepper for flavor.
- Plantains: High in fat and potassium.
- Plaintain Chips: Ensure they are made without any non-compliant ingredients.
- Coconut Chips: Opt for salty or plain versions without added sugar.
- Yucca: A good source of calcium and Vitamin C.
- Tuna: A protein-rich snack.
- Prosciutto: Choose additive-free options.
- Kale Chips: Homemade or store-bought, high in vitamins and minerals.
- Seaweed Snacks: High in vitamins and minerals, supporting thyroid function.
- Carrots: Pair with paleo ranch dressing.
- Cauliflower "Popcorn": A creative vegetable snack.
- Celery: Enjoy raw or in soup.
- Olives: Kalamata and plain olives are AIP-compliant.
- Dried Meats: For a substantial snack.
- Sea Salt Beef Sticks: Made with 100% grass-fed and -finished beef.
- Coconut Yogurt: Natural coconut yogurt is rich in fats and has healthy probiotics.
- Guacamole: Made with AIP-compliant ingredients.
- Sacha Inchi Seeds: Contain omegas, essential aminos, and protein.
- Carrot Chips: Made with carrots and sea salt, excellent source of fiber.
Tips for Snacking on the AIP Diet
- Plan Ahead: Prepare snacks in advance to avoid impulsive, non-compliant choices.
- Read Labels: Always check ingredient lists to ensure compliance with AIP guidelines.
- Listen to Your Body: Pay attention to how different foods affect you and adjust your diet accordingly.
- Stay Hydrated: Drink plenty of water to support digestion and overall health.
- Moderation: While AIP snacks are healthy, consume them in moderation as part of a balanced diet.
Making Travel Easier on the AIP Diet
Traveling while following the AIP diet requires some extra planning. Pack travel-friendly AIP snacks like homemade muffins, savory crackers, or energy bites made with AIP-compliant mixes. Solid foods like muffins and crackers are generally allowed on flights, but always check TSA rules beforehand.