Soup and Stew recipes
10 AIP Soup and Stew Recipes
There is a pot on my stove most weeks, and it isn't for the reason people assume. Soup asks very little of you on the day you need it most.
These 10 are for the evenings when cooking has to be simple and the food still has to be good.
Moroccan-Inspired Chicken Stew
Some nights the kindest thing you can do for yourself is keep it simple. This stew asks almost nothing of you.
creamy cauliflower leek soup, cauliflower and leeks simmered in bone broth and pureed smooth
On the days when your energy is genuinely low, a big pot of soup is one of the more honest things you can do f
Celery Root and Leek Soup
A creamy celery root and leek soup built like the potato-leek you remember, with bone broth glycine and collag
Chilled Cream of Avocado Soup with Crab, the AIP Way
A chilled, blended soup of avocado and bone broth topped with crab, built around monounsaturated fat and glyci
Creamy vegetable beef soup: comfort without the dairy
AIP creamy vegetable beef soup - pureed sweet potato base with browned beef, mushrooms, and broccoli
Dairy-free cream of broccoli soup built on rutabaga, coconut milk, and bone broth
Rutabaga is not an ingredient most of us grew up cooking, and peeling the waxed skin can feel like its own sma
Udon Zoodle Soup
This soup keeps everything good about a brothy, slurpable bowl of noodles, built on spiralized zucchini instea
Ham and Sweet Potato Soup - AIP elimination compliant
The AIP elimination phase asks a lot of you. You are cooking from scratch, reading labels, and rebuilding your
asparagus and garlic scape soup - pureed with leafy greens and lemon
Garlic scapes show up for a few short weeks in late spring, curling green shoots snipped from hardneck garlic
Chilled Blueberry Fruit Soup
A cold fruit soup is a welcome idea on a warm day, cool and a little luxurious, and it leans on nothing you ar
See all 134 Soup and Stew recipes
- A Provencal Stew That Skips the Nightshades, Not the Soul
- A blended chicken and asparagus soup on a sweet potato base, finished with arugula, asparagus tips, and lemon
- A grain-free chicken long rice that warms you from the inside out
- A hearty Irish lamb stew braised low with turnips, riced celeriac, and thyme
- A hot and sour soup that keeps the comfort and skips the pepper heat
- A nightshade-free chili built with ground beef, beet, sweet potato, and carrots in bone broth, made in the Instant Pot or slow cooker
- A slow-braised beef stew built on bone broth, anchovy depth, and a last-minute lift of kale
- A slow-cooked beef stew with whole vegetables and broth, thickened by pureeing the softened onion and garlic back in, then finished with cranberries
- A smooth, warming Instant Pot soup of carrots, ginger, and turmeric blended in bone broth
- A warming AIP chicken pho built in the Instant Pot with sweet potato noodles and fresh herbs
- A warming curried chicken stew with cauliflower rice and mango, built on a seedless nightshade-free curry blend
- AIP Asparagus Soup
- AIP Clam Chowder
- AIP Instant Pot pumpkin coconut soup with turmeric, ginger, curry leaves, and cranberries - seed-spice-free, vegan
- AIP Italian pork and kale soup - Instant Pot, hearty, gut-supportive
- AIP Minestrone Soup
- AIP Paleo Chili
- AIP Thai Chicken Soup
- AIP anti-inflammatory turmeric cabbage soup - one-pot gut-friendly main
- AIP broccoli and butternut squash soup - dairy-free 'cheesy' soup, weeknight comfort
- AIP chicken noodle soup made in the Instant Pot with cassava pasta and bone-in chicken thighs
- AIP cream of mushroom soup built on a coconut milk base, thickened with an arrowroot slurry, no dairy and no flour
- AIP cup of noodles rebuilt with sweet potato noodles, clean broth, and permitted aromatics in place of grain ramen
- AIP dill pickle ground beef soup with parsnips, carrots, and fresh dill
- AIP fruited chicken stew with butternut squash, apple juice, and raisins
- AIP gingered pear and butternut squash soup - blended, anti-inflammatory, gut-gentle
- AIP gingery roasted winter squash soup - Instant Pot or stovetop, anti-inflammatory blended soup
- AIP ground turkey and vegetable soup - one-pot nomato broth, zinc source
- AIP harvest vegetable soup - root vegetables, squash and ground beef in broth, AIP Core seed-free
- AIP salmon stew with rutabaga, leeks, and dill - root vegetable stew finished with salmon and lemon
- AIP turkey stuffing stew - one-pot autumn stew with green plantain standing in for stuffing
- Albondigas Mexican Meatball Soup (AIP)
- Balsamic Tuscan chicken and root vegetable soup
- Beef and Vegetable Stew
- Beef and Vegetable Stew with Bacon
- Butternut Apple Slow Cooker Soup
- Caribbean callaloo soup: leafy greens, coconut milk, and squash in one bowl
- Caribbean-inspired ground beef soup in a coconut broth with sweet potato and cassava-coconut dumplings, AIP Core friendly
- Carrot Ginger Halibut Soup
- Carrot, fennel, and orange soup: the bowl that earns its color
- Celeriac and leek soup: creamy without a drop of dairy
- Celery Root and Leek Soup
- Chicken Minestrone Soup - AIP elimination compliant
- Chicken Pho: a healing bowl of broth, ginger, and zucchini noodles
- Chicken Pot Pie Soup
- Chicken and Dumpling Soup
- Chicken and Okra Soup
- Chicken and Pumpkin Soup: a creamy bowl that warms from the inside
- Chicken pot pie soup thickened with celery root
- Chicken soup with ginger and lemon: what your body remembers
- Chicken zoodle soup: the bowl you reach for when nothing else sounds good
- Chicken-Lime Soup with Avocado
- Chilled Blueberry Fruit Soup
- Chilled Cantaloupe and Berry Soup with Mint
- Chilled Cream of Avocado Soup with Crab, the AIP Way
- Cinnamon Pumpkin Soup
- Creamy 'potato' and leek soup, made nightshade-free
- Creamy butternut squash soup
- Creamy butternut squash, carrot and ginger soup
- Creamy vegetable beef soup: comfort without the dairy
- Crema de Malanga
- Curry-Style Beef and Vegetable Soup
- Dairy-free cream of broccoli soup built on rutabaga, coconut milk, and bone broth
- Dairy-free seafood chowder on bone broth
- Everything Soup - AIP elimination compliant
- Feel-better chicken soup with cauliflower rice and rainbow carrots
- Green breakfast soup with whole poached chicken, sweet potato, zucchini, Swiss chard, mushrooms, and ginger broth, from The Autoimmune Wellness Handbook
- Ground beef and cabbage soup with pumpkin
- Ham and Sweet Potato Soup - AIP elimination compliant
- Hearty Fall Harvest Soup - AIP elimination compliant
- Hot and Sour Chicken Soup - AIP elimination compliant
- Instant Pot Creamy Chicken and Vegetable Soup - AIP elimination compliant
- Instant Pot Egg Roll Soup
- Instant Pot Hamburger Soup
- Instant Pot beef stew
- Instant Pot borscht with beets and coconut yogurt
- Instant Pot butternut squash soup with coconut milk and ginger
- Instant Pot chicken and vegetable soup
- Instant Pot chicken stew with root vegetables, rosemary, and thyme
- Italian Meatball Soup
- Italian Wedding Soup, Rebuilt for the Elimination Phase
- Italian wedding soup: small meatballs, clear broth, a gentle bowl to come home to
- Moroccan-Inspired Chicken Stew
- Mussels steamed in a coconut and ginger broth
- Nightshade-Free Pozole with Riced Cauliflower
- Nightshade-Free Sweet Potato Chili
- Nightshade-Free Taco Soup
- Nightshade-Free Tom Yum Soup
- Okra, taro or spinach greens, butternut squash, and carrots braised in coconut milk with aromatics, then served as a soup or side
- One-pot lamb curry with sweet potato and cauliflower simmered in coconut milk with ginger, garlic, turmeric, and cinnamon
- Parsnip and pancetta chowder with crispy leeks
- Philly cheesestew: the comfort of a cheesesteak, rebuilt as a warming bowl
- Pizza soup: the flavor of pizza night with no nightshade in the bowl
- Plantain Beef Stew
- Pork Pho with Zucchini Noodles
- Restorative Celeriac and Zucchini Soup with Salted Crispy Shallots - AIP elimination compliant
- Roasted Cauliflower Soup
- Roasted Chicken and Vegetable Soup
- Roasted Squash Soup with Thyme - AIP elimination compliant
- Root Vegetable Beef Stew
- Rosemary Curried Lamb Rib Stew - AIP, paleo, sugar-free
- Rustic Root Vegetable Soup with Beef Meatballs, the AIP Way
- Savory plantain soup: a smooth, starchy bowl for the days you want something filling and plain
- Slow Cooker Chicken Stew with Plums, Carrots, and Apples, the AIP Way
- Sweet Potato Bacon Soup
- Sweet Potato and Carrot Soup with Turmeric and Ginger - AIP elimination compliant
- Thai Coconut Soup
- Tom kha gai: the soup that makes the elimination phase feel like a gift
- Trinidadian-style stew beef marinated in green seasoning, browned in caramelized coconut sugar, simmered with carrots and coconut milk
- Udon Zoodle Soup
- Warming beef stew: a slow, spiced braise that fills the kitchen and holds you
- Whole-Chicken Bone Broth
- Zuppa Toscana
- a slow-simmered beef and butternut squash stew with pear, ginger, garlic and thyme
- asparagus and garlic scape soup - pureed with leafy greens and lemon
- beef and parsnip stew with marjoram - slow-braised, one-pot
- beef and sweet potato stew - slow-braised with kale, mushrooms, and fresh herbs
- blended AIP green soup made in the Instant Pot with cauliflower, broccoli, spinach, cilantro, and coconut milk
- blended butternut squash soup on a bone broth and coconut milk base, brightened with lemon and fresh tarragon
- blended green soup of broccoli, kale, and white sweet potato on a bone broth and ginger base, finished with lemon
- broccoli and sweet potato soup - creamy, AIP elimination-compliant
- carrot ginger soup, a smooth warming bowl with coconut milk
- chicken and root vegetable soup in a coconut milk and bone broth base, thickened with arrowroot
- chunky turkey and vegetable soup with warm cranberry gremolata - leftover turkey, root vegetables, bright citrus topping
- cinnamon beef stew with butternut squash and mushrooms, slow-simmered one-pot braise
- creamy cauliflower leek soup, cauliflower and leeks simmered in bone broth and pureed smooth
- creamy clam chowder with bacon and coconut milk, dairy-free and AIP Core
- creamy coconut-milk salmon and mushroom chowder with parsnips, tarragon, and dill
- creamy lemon chicken soup with riced cauliflower and coconut milk, AIP Core
- from-scratch chicken soup with homemade broth, carrots, celery and acorn squash
- hands-off slow-cooked chicken thigh soup with butternut squash, root vegetables, and mushrooms, finished with kale and lemon
- nightshade-free white chicken chili built on bone broth, coconut cream, and permitted aromatics
- one-pot ground beef and vegetable soup with a pumpkin-and-beet base in place of tomato, finished with cassava pasta
- pressure-cooked whole chicken and butternut squash soup with spinach and lemon, Core-compliant as written
Why this way of cooking does so much here
Many people find long-simmered food easier to manage while the gut is doing repair work, which is part of why it turns up so often in Autoimmune kitchens. Vegetables broken down in broth ask less of you than the same vegetables raw, and a bowl of something warm at the end of a hard day does something a cold plate does not.
Bone broth belongs in this conversation too. It is not a cure and it is not magic. It is a genuinely useful, gentle source of protein for the days when your appetite is low and nothing else sounds possible.
The stew you build from an almost-empty fridge
Fat in the pot. Onion and garlic if you tolerate them. Whatever protein you have. Whatever vegetables are past their best. Broth to cover, salt, and time. That's the whole formula, and it works with nearly any combination you already own.
Learning this shape is worth more than learning 10 recipes, because it turns the tired end of a week into dinner instead of a shopping trip.
What a stocked freezer changes
Soup freezes better than anything else in this library. Cook once, eat twice. A freezer with 4 portions in it is a genuinely different experience of a flare.
Freeze it flat and write the date on it. On the day you need it, that's 10 minutes between you and a real meal, at exactly the moment you have nothing left to give it.
Soup and Stew recipes, answered
Is bone broth good for an Autoimmune condition?
It's a gentle source of protein and some minerals that many people find easy to digest, and it's a useful part of gut-focused eating. It works best as one supportive food inside the wider Gut and Nourishment work and not as a treatment on its own.
Can I use store-bought broth on AIP?
Some are fine, and the label decides it. Watch for nightshade-derived spices, black pepper, yeast extract, and unspecified 'natural flavors'. A broth with a short, readable ingredient list is usually the safe one.
How long does soup keep?
About 3 to 4 days refrigerated, and roughly 3 months frozen. Freeze in single portions rather than 1 large container, because on the day you need it most you won't want to defrost the whole batch.
What thickens a soup without flour or dairy?
Pureed vegetables do it best. Cauliflower, parsnip, squash, and plantain all blend smooth and thicken beautifully. Coconut milk adds richness, and simply simmering longer with the lid off concentrates what you already have.