Kitchen Basics and Staple recipes
10 AIP Basics and Staple Recipes
These are the recipes underneath the other recipes. The broth, the fat, the flour blend, the thing you used to buy in a jar without thinking about it.
Nobody photographs these. They're the ones that decide whether the rest of this is sustainable.
Cassava pita bread: a real pocket, puffed hot and fast
A yeast-risen cassava dough, rolled thin and baked hot enough to puff into a real pocket. Sturdy enough to stu
Lacto-fermented red cabbage sauerkraut with carrot and ginger
Some of the hardest days on this protocol are the ones where nothing you do produces an immediate result, and
Quick pickled red onions: four ingredients, thirty minutes
Thin-sliced red onion softened in apple cider vinegar until it turns bright pink and mild. Four ingredients, t
Soft Plantain Buns for the Sandwich You Have Been Missing
soft grain-free egg-free plantain buns, shredded green plantain folded into a tapioca and coconut flour dough
AIP pizza dough: yeast-risen, rolled thin, baked hot
A real yeast-risen crust built from cassava flour and tapioca starch, sturdy enough to hold sauce and toppings
AIP Lemon Blueberry Banana Bread
A loaf that holds together without wheat or eggs takes a little more attention than the box-mix version most p
Grain-free banana bread: real banana bread, built to hold together without eggs or wheat
A loaf like this one is proof that the workarounds actually work: gelatin does the binding an egg would, cocon
Rosemary and thyme focaccia: a dimpled loaf that tastes like normalcy
A dense, herb-flecked loaf built from cassava and coconut flour, scored and studded with rosemary and thyme be
grain-free AIP biscuits made with cassava flour and palm shortening, baked until golden
Biscuits are one of the first foods people miss on AIP. They used to show up everywhere: breakfast, dinner, ne
Bone broth: the slow-simmered base every AIP kitchen leans on
Soup bones and joint bones simmered low for a full day into a rich, gelling broth. The base underneath half th
See all 45 Kitchen Basics and Staple recipes
- A coconut-based AIP mozzarella set with gelatin and tapioca starch, sliceable and shreddable, for use on pizza, pasta, and caprese-style dishes
- A dairy-free cream cheese you culture yourself
- AIP Banana Bread
- AIP Flatbread
- AIP Garlic Herb Dinner Rolls
- AIP Gingerbread Cinnamon Rolls
- AIP Hand Rolled Pasta
- AIP Lemon Blueberry Banana Bread
- AIP flatbread made from sweet potato flour and avocado, grain-free and egg-free
- AIP focaccia: bread back on the table
- AIP homemade grain-free flour from plantain, yam, or sweet potato - thin slices dried until brittle, then ground into a one-for-one flour
- AIP pizza dough: yeast-risen, rolled thin, baked hot
- AIP pumpkin puree - roasted-from-scratch base staple replacing the canned version
- Blueberry Banana Bread
- Bone broth: the slow-simmered base every AIP kitchen leans on
- Bone broth: the slow-simmered base every AIP kitchen leans on
- Carrot Muffins (AIP)
- Cassava pita bread: a real pocket, puffed hot and fast
- Cauliflower breadsticks: dunkable, golden, no grain in sight
- Cinnamon-spiced pickled onions: a warmer take on the jar you already keep
- Garlic dill pickled okra: crunchy, not slimy
- Garlic dill pickles: the deli spear you make in a jar
- Ginger beet kvass: a small daily glass, not a whole bottle
- Ginger-carrot sauerkraut: a warmer, sweeter ferment
- Grain-free banana bread: real banana bread, built to hold together without eggs or wheat
- Grain-free cornbread: the texture without a single kernel of corn
- Homemade herbes de Provence blend
- Instant Pot Bone Broth
- Irish soda bread: tigernut, currants, and no yeast at all
- Lacto-fermented red cabbage sauerkraut with carrot and ginger
- Meltable dairy-free cheese: a cassava-thickened stand-in that actually stretches
- Nightshade-Free Kimchi
- Oven-Baked Bacon
- Pickled beets: a make-ahead jar for salads and snacking
- Pickled watermelon radish: pale green outside, bright pink within
- Pumpkin Banana Muffins
- Quick pickled cucumbers: a no-cook jar ready in an hour
- Quick pickled red onions: four ingredients, thirty minutes
- Rosemary and thyme focaccia: a dimpled loaf that tastes like normalcy
- Simple Cauliflower Rice
- Soft Plantain Buns for the Sandwich You Have Been Missing
- Turmeric tonic kombucha: a fizzy ferment brewed in two stages
- Two-Cabbage Sauerkraut
- grain-free AIP biscuits made with cassava flour and palm shortening, baked until golden
- homemade two-ingredient AIP baking powder, aluminum-free and corn-free
A stocked kitchen is what makes this possible
In my experience what makes this protocol exhausting is almost never 1 hard recipe. It's opening the fridge at 6pm and finding that every single thing requires starting from nothing.
A kitchen with broth in the freezer, a fat rendered and ready, and 1 sauce already made is a kitchen where dinner is 20 minutes away. That distance, between starting from zero and starting from something, is where consistency is actually won or lost.
What to make and what to simply buy
Worth making: broth, sauces, spice blends without nightshades, and coconut yogurt if you like it. These are either expensive to buy compliant or close to impossible to find without a problem ingredient.
Not worth it, mostly: coconut milk, plantain chips, and cassava flour. Compliant versions exist, though with coconut milk you'll be reading for gums, so find the 1 brand that works and then stop looking. Your energy is finite, and it's better spent on what's genuinely hard to buy.
Let your steadier self set up your harder days
Pick the least demanding 90 minutes of your week, get broth on the stove, and make 1 sauce and 1 tray of roasted vegetables while it goes. That's the whole ritual, and it isn't really about food.
On a hard week that is the difference between eating in a way that supports you and eating whatever is nearest. The women who sustain this longest are not more disciplined. They are better stocked.
Kitchen Basics and Staple recipes, answered
What are the AIP pantry staples I should start with?
Coconut aminos, coconut milk, olive and avocado oil, cassava and tigernut flour, arrowroot, gelatin and collagen, sea salt, and dried herbs that aren't nightshade-derived. Those cover the large majority of recipes in this library.
What flours can I use on the Autoimmune Protocol?
Cassava, tigernut, coconut, plantain, and arrowroot as a starch. They behave very differently from wheat and from each other, so follow a recipe written for the specific flour rather than substituting freely between them.
Do I need to make my own bone broth?
No, though it's cheaper and usually better. If you buy it, read for nightshade spices, black pepper, and unspecified flavorings. If you make it, freeze it in portions so it's genuinely available on the day you want it.
How do I set up an AIP kitchen without spending a fortune?
Buy the staples gradually, start with the 6 or 7 that appear most often, and lean on frozen vegetables and cheaper cuts of meat. Slow-cooked cheap cuts are the backbone of this way of eating, and they're also the most affordable protein at the store.