20 Vegetarian AIP Recipes (2024)

FAQs

Can you do the AIP diet as a vegetarian? ›

To implement AIP safely without eating animal foods, you need to be able to eat enough seafood to meet your minimum protein and nutrient needs. I've seen this approach work well for some people, as well as others who are willing to eat some poultry, but avoid red meat.

Corn should be avoided on autoimmune diets. For those of you who can enjoy corn, you may think microwave popcorn is a quick, healthy snack. Think again! Popcorn can also be loaded with chemicals.

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.

La CroixYou wouldn't think a flavored beverage in a can (sounds suspiciously like soda, right?) would be AIP-friendly, but La Croix flavored waters can be enjoyed by all since the flavors are derived from the named fruit (i.e. lemon oil, grapefruit essence, etc).

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.

Bacon is allowed on AIP as long as you get clean bacon made without a whole bunch of preservatives and spices (so bacon with “spices” in the ingredient list is a no). Sugar is ok – it's used for curing, as well as naturally occurring nitrates and nitrites.

The foods to avoid on the AIP diet include the following: Dairy products (including milk, cream, butter, yogurt, and cheese) Legumes (including beans, soybeans, peanuts, and lentils)

The AIP Diet eliminates nuts, seeds, grains, legumes, dairy, eggs, food additives, nightshade family vegetables, and processed foods such as processed vegetable oils and processed sugars during the elimination phase of the diet.

Cauliflower Rice or Plantain Rice

Looking for a rice substitute? Look no further than riced cauliflower or riced plantain.

Avocados are an incredibly nutritious and delicious choice for your AIP diet. They're full of good fat, fiber, vitamin E, copper, and potassium. Furthermore, they are beneficial for your immune system because they are so high in B vitamins.

What are high protein AIP foods? ›

Lean ground proteins including turkey, chicken, and beef. Fish rich in omega-3 fatty acids such as salmon and trout. Other fish you can buy include cod, haddock, tilapia, and tuna. Seafood, including shrimp and scallops.

Fruits & Vegetable-like Fruits with Seeds

This is often an area of concern for folks trying to carefully comply with the elimination phase of AIP. Foods like berries, kiwis, watermelon, pomegranate, cucumber, zucchini, and even bananas or plantains are not a problem, mainly because we don't really chew these seeds.

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.

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.

Any diet, including a vegan or vegetarian one, can reap the anti-inflammatory benefits of adding certain oils, says Larson. Extra virgin olive oil helps reduce inflammation and can have a similar effect of ibuprofen.

Can a vegetarian diet reduce inflammation? A vegetarian or vegan diet may be one option for people looking to reduce inflammation as these diets typically priortize natural, whole foods while reducing saturated fat intake.

Nightshades including tomatoes, potatoes, eggplants, and all types of peppers including spices like chili-based spices and red pepper flakes are avoided in both versions of the elimination stage of the AIP diet.

Avoid These Foods:

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.