Living with an autoimmune condition means being mindful of the foods you eat. A nutritious AIP breakfast tailored to support an autoimmune lifestyle can make a significant difference in managing symptoms and promoting overall health.
Many people following the AIP breakfast diet may find it challenging to replace traditional breakfast foods such as eggs, whole grains, dairy, and coffee. Below are 7 easy and delicious AIP breakfast ideas to keep you satisfied and energized throughout the morning.
What is a Good AIP Breakfast?
An AIP breakfast should do more than eliminate restricted ingredients. It should actively contribute to overall well-being with nutrient-dense and gut-friendly foods that provide a balanced mix of macronutrients. Most importantly, a good AIP breakfast should leave you energized, not sluggish, setting the tone for a day of sustained wellness.
AIP Breakfast Recipes
These recipes are compliant with the AIP elimination diet. Additional ingredients may be added during the reintroduction phase.
1. Herbed Crepes (French-Inspired)
A savory French breakfast made with AIP-compliant gut-friendly ingredients.
Ingredients for Crepes:
- ½ cup coconut flour
- ¼ cup arrowroot starch
- 1 cup coconut milk (full fat)
- ¼ cup water
- 1 tbsp gelatin (mixed with 3 tbsp water as an egg substitute)
- 1 tbsp fresh thyme or rosemary (finely chopped)
- 1 tbsp coconut oil (for cooking)
For the Filling:
- 1 cup mushrooms (shiitake or button), sliced
- 2 tbsp coconut oil or olive oil
- 1 clove garlic (optional, if tolerated)
- 1 tbsp fresh parsley
- Sea salt to taste
Method: Whisk coconut flour, arrowroot starch, and herbs. Add coconut milk, water, and gelatin mixture. Stir until smooth and let the batter rest for 5 minutes. Heat oil in a pan, pour batter, and cook each side for 2–3 minutes. For filling, sauté mushrooms with oil, garlic, and parsley. Season with salt. Fill crepes and serve.
2. Nori-Wrapped Coconut Rice (Japanese-Inspired
A Japanese-style AIP breakfast packed with minerals.
Ingredients:
- 1 cup riced cauliflower (steamed)
- 1 tbsp coconut oil
- 1 sheet of Nori (seaweed)
- 2 oz smoked salmon or sliced avocado
- ¼ cup fermented ginger-carrot slaw (salt-brined)
Method: Sauté cauliflower in coconut oil. Spread onto Nori, top with salmon or avocado and slaw. Roll like sushi or serve as a bowl.
3. AIP-Friendly Smoothie Bowl
A quick, nutrient-rich breakfast to start your day.
Ingredients:
- 1 cup coconut milk (or other AIP-compliant milk)
- ½ cup frozen mango or berries
- ½ avocado
- 1 tbsp collagen peptides (AIP-approved hydrolyzed collagen)
Toppings: Shredded coconut, sliced banana, pumpkin seeds (if reintroduced), cinnamon
Method: Blend ingredients until smooth. Pour into a bowl and add toppings.
4. Healing Bone Broth with Vegetables
A warm bowl rich in collagen and minerals.
Ingredients:
- 1 cup homemade or high-quality store-bought bone broth
- ½ cup chopped zucchini, carrots, or kale
- Fresh herbs (parsley, thyme)
- A pinch of turmeric
- Sea salt
Method: Simmer vegetables in broth for 10–15 minutes. Add turmeric and salt. Serve warm. Optionally, add shredded chicken or grass-fed beef.
5. AIP Sweet Potato Hash
A savory, fiber-rich breakfast with lasting energy.
Ingredients:
- 1 medium sweet potato, diced
- ½ small onion, chopped (skip if needed)
- ½ lb ground turkey, chicken, or bacon
- 1 tbsp coconut oil
- ½ tsp dried thyme, oregano
- ½ tsp turmeric, garlic powder (if tolerated)
- Salt to taste
Method: Sauté sweet potatoes, add onions and meat, cook until tender (about 10 minutes).
6. Pumpkin Porridge (Indian-Inspired)
A warm and comforting porridge inspired by Indian flavors.
Ingredients:
- ½ cup pumpkin purée (no additives)
- ½ cup coconut milk
- ¼ cup water or coconut water
- 1 tbsp shredded coconut
- ½ tsp cinnamon
- ¼ tsp turmeric
- ¼ tsp cardamom (optional, if tolerated)
- 1 tbsp raw honey or maple syrup (optional)
- ½ tsp vanilla extract (optional)
- Pinch of sea salt
Method: Simmer pumpkin and coconut milk with spices for 5–7 minutes. Top with coconut and honey or syrup.
7. Cassava Flour Pancakes with Honey
Fluffy and naturally sweet pancakes for an AIP morning.
Ingredients:
- ½ cup cassava flour
- ¼ cup coconut milk
- ¼ cup water
- 1 tbsp coconut oil (plus extra for cooking)
- 1 tbsp raw honey (plus more for drizzling)
- ½ tsp vanilla extract (optional)
- ¼ tsp baking soda
- Pinch of sea salt
Method: Mix dry ingredients. Add wet ingredients to make a smooth batter. Cook in an oiled pan on medium heat. Serve warm with honey and optional toppings like berries or coconut.
