Plantains … These banana lookalikes are crazy-amazing and pretty much have AIP Super-Powers!
This is probably the one food item I’m most grateful to have discovered on the AIP. Depending on their stage of ripeness they’re used in all kinds of dishes – from savory to sweet – from potato salad and potato chip substitutes to waffles, pancakes, cake, rice, nacho replacements and so much more! They’re basically the McGyver of the AIP world.
You’ll find LOTS of recipes that call for them below – well over 150 of them in fact (these recipes are also posted in the AIP Recipe Collection Facebook Group where members share their reviews on them, so be sure to check in there if you’re not sure about a recipe), but first, here are a few more details about them since you may not be all that familiar with them.
More About Plantains
With so many health benefits and ways to enjoy them, I encourage you to take a few minutes to learn a little more. I wasn’t kidding when I said they basically have superpowers! They’re a great source of potassium and magnesium, help regulate the digestive system, reduce harmful free-radicals, support the immune system and promote healthy brain function!
According to Dr. Sarah Ballantyne, Pioneer of the Autoimmune Protocol and creator of the Nutrivore food scoring system, green and yellow plantains rank in the top 500 Nutrivore Foods! (Click the preceding links to learn more.) Unripe plantains contain resistant starch is an important fiber type for a healthy gut microbiome and are high in the RS2 form of resistant starch. (As plantains ripen, their resistant starch content decreases while their sugar content increases.) Plus, plantains are rich in polyphenols, vitamin K, vitamin C, vitamin B7 (biotin), copper, vitamin B5, carotenoids, magnesium, and potassium
Check out this article from Dr. Axe – Plantains: 7 Reasons to Add to Your Diet – there’s so many amazing details and tips about plantains and how they’re used at various stages of ripeness, I couldn’t hope do as good a job to summarize it all (NOTE: The recipes linked at the bottom of Dr. Axe’s article are not necessarily AIP compliant so be mindful to only use those suitable for your stage of the AIP).
Purchasing & Storage
You can find plantains year-round in most grocery stores in North America. If you have a challenge finding them, you might need to try Asian markets.
When shopping for plantains, be careful not to inadvertently pick up green bananas – they’re not the same thing but can often be mistaken. Typically plantains are much larger and displayed as individual plantains instead of in bunches.
I recommend purchasing them when they’re really green so you have more options of what you can make.
As with bananas they will ripen when stored at room temperature out of direct sunlight. If you aren’t ready to use them when they’ve reached the desired stage of ripeness, you can peel and freeze them for up to three months.
My Top Tip: Once your plantains reach their desired ripeness, simply refrigerate them (in their peel) to halt the ripening process. I find them to be completely useable even after a couple of weeks and there’s no need to worry about remembering to thaw them out. NOTE: once they’re in the fridge for a while the skins will turn black, but rest assured they’ve not ripened to that level, and you can verify that just by giving them a quick squeeze – they’ll still be firm.
Equipment & Instructions
Peeling plantains (especially really green ones) can be a little tricky, so here’s a quick video – How to Peel Green Plantains
Below you’ll se a LOT of recipes for wraps, tortillas and tostones, and while you can certainly make these things at home without any special equipment, you might consider purchasing a tortilla press and/or tostone maker if you’re planning to make these a regular part of your AIP diet. You can find recommendations here in my AIP Amazon Shopping resource (USA, Canada & UK recommendations included).
Special Note
One quick work about recipe round ups … if you’re a member of my AIP Recipe Collection Facebook Group you’ll know that for every recipe I post I include reminder notes about tricky ingredients that you need to watch for on your AIP journey. With round ups I’m not able to make specific notes for each recipe here so please be mindful and watch for the following that I typically remind members about:
“Ensure your coconut milk is additive free (water and coconut only), use quality pure organic vanilla or vanilla powder – not flavoring, ensure bacon is compliant (read more about that here and where to buy – click here), ensure nutritional yeast is non-fortified (learn more about why that’s important – click here) … and so on.”
You can stock up on lots of AIP Pantry items, plantain chips and so much more in my AIP Recipe Collection Amazon storefronts in the snack category – USA / Canada / UK (sorry – at present I haven’t found compliant plantain chip options in the UK on Amazon as of yet).
Let’s Get Cooking!
Below you’ll find my enormous round up of AIP plantain recipes sorted by the ripeness, and even as segment of recipes that use plantain flour or plantain chips. Once you start using plantains you’ll realize how useful it is to have them organized in this manner.
Okay folks, that’s it! I hope all the above details and the following recipes inspire you to start enjoying plantains regularly!
Green Plantains
When plantains are green, the pulp is fairly hard and they are very difficult to peel (see instructions above for this). At this stage, they are starchy and not very sweet, similar to a potato.
Air Fryer Tostones – What Great Grandma Ate
Allergy Friendly Waffles – Don’t Eat the Spatula
Apple Cider Donuts – Created Delicious
Baked Plantain Chips – Downshiftology
Baked Plantain Chips – Unbound Wellness
Baked Turmeric Plantain Chips – The Open Cookbook
Blueberry Muffins – Created Delicious
Blueberry Plantains – (yellow OR green) – The Health Nut Mamma
Breakfast Sausage Biscuits – Sanora in Bold
Burger Buns – Whole Food Saga
Caramelized Plantains with Cinnamon and Honey – Whole Food Saga
Carob Brownie Bites – Eat Beautiful
Cauliflower Risotto – It’s All ABout AIP
Chewy Lemon Ginger Cookies – The Primitive Homemaker
Chicken, Asparagus & Plantain Breakfast Bowl – Unbound Wellness
Chicken Taquitos – Meatified
Chimichurri Chicken, Plantain & Red Slaw Meal Prep – Unskilled Cavewoman
Chocolate Cake with Banana Avocado Frosting – A Clean Plate
Churros Inspired Tostones – A Dash of Dolly
Cinnamon Butternut Squash & Plantain with Apples – Nutrivore
Cinnamon Plantain Fritters – Grazed and Enthused
Crackers – Sanora in Bold
Crispy Plantain Home Fries – Kristina Risola
Crisply Plantain Tots – Grazed & Enthused
Crusty Loaf – Created Delicious
Cuban Plantain Soup – Casablanca Cooks (for AIP omit black pepper)
Curly Plantain Fries – What Great Grandma Ate
Dinner Rolls – AIP Recipe Collection (Previously Posted on The Paleo Mom)
Dinner Rolls – The Paleo Mom’s Recipe Adapted for Thermomix on Grainfree Living
DIY Plantain Flour – Immaculate Bites
Duck Fat Plantain Fries – Don’t Eat The Spatula
English Muffins – Castaway Kitchen
Falafel – Sanora in Bold
Fried Plantain & Sausage Breakfast Bowl – Clean Eating Veggie Girl (use coconut oil, omit egg and black pepper)
Garlic Rosemary Plantain Crackers – Autoimmune Wellness
Grain-Free Cornbread – Sanora in Bold
Green Plantain Crackers – Traditional Cooking School
Green Plantain Fritters – Cook 2 Nourish (for AIP follow omissions as noted in the ingredient list)
Green Plantain Pancakes – Curious Coconut
Green Plantain Sunday Brunch Pancakes – Hormones Balance (for AIP use coconut oil or lard, not ghee)
Grilled Plantains – The Domestic Man
Hamburger Buns – Empowered Sustenance
Healing Ginger Chicken Soup – Grazed and Enthused (for AIP omit black pepper)
Hearty Plantain & Yuca Stew (one green and one yellow) – The Open Cookbook
Honey Glazed Plantain Chips – Jan’s Sushi Bar
Honey Graham Crackers – Beyond the Bite
Instant Pot Beef Chili – Cook 2 Nourish
Instant Pot Cilantro Chicken Chili – Grazed & Enthused
Italian Herb Breadsticks – AIP Recipe Collection
Loaded Tropical Plantain Nachos (green or slightly yellow) – Fed and Fulfilled
Mango Sticky “Rice” – Bon AIPpetit
Mangu – Mashed Plantains – Food Courage
Mexican Crab Cakes – Beyond the Bite
Monfongo with Garlic Sauce – Steph Gaudreau (for AIP ensure pork rinds are compliant, omit cumin and red pepper flakes)
Morning Glory Cookies – Eat, Heal, Thrive
Morning Glory Muffins – Lichen Paleo, Loving AIP
Nightshade Free Instant Pot Chili – Grazed & Enthused
Novolone Cheese – Real World AIP
Orange & Rose Honey Cake – Autoimmune Wellness
Orange Scented Plantain Bites – AIP Lifestyle
Oven Roasted Plantains – It’s All About AIP
Plantain & Kale Hash – Adventures in Partaking
Plantain Beef Stew – Lichen Paleo, Loving AIP
Plantain Buddha Bowl – Grass Fed Salsa (for AIP omit egg, use an AIP mayo or dressing)
Plantain Chips – Fed and Fit
Plantain Chips & Avocado Dip – Grazed & Enthused
Plantain Chips & Easy Guacamole – Gutsy by Nature
Plantain Chocolate Chip Cookies – Created Delicious (for AIP use coconut sugar and homemade carob chips)
Plantain Cookies – Pure Simple Nourishment (for AIP use gelatin egg)
Plantain Crackers – Nutrivore
Plantain Croquettes with Pancetta – Food Republic (for AIP ensure pancetta is compliant or use compliant bacon)
Plantain Empanadas – A Girl Worth Saving
Plantain Flatbread – Zesty Paleo
Plantain Fries – Don’t Eat the Spatula
Plantain Hashbrowns – Real Simple Good (for AIP omit black pepper)
Plantain Like Bread – It’s All About AIP
Plantain Pancakes – Pure and Simple Nourishment
Plantain Pizza Crust – Fed and Fulfilled
Plantain Pizza Crust – The Primitive Homemaker
Plantain Potato Salad – Fed and Fulfilled
Plantain Rice with Cilantro – Farmstead Chic
Plantain Soup – The Food Network (for AIP omit cumin and black pepper)
Plantain Stuffing – A Saucy Kitchen
Plantain Taco Shells – Tessa the Domestic Diva
Plantain Tortillas – Fresh Tart
Plantain Tortillas – with Tutorial – Intellectual Wellbeing
Plantain Tortillas – Minimalist Baker
Plantain Tortillas – Tasty Yummies
Plantain Tortillas (green/slightly yellowing) – The Castaway Kitchen
Plantain Tortillas – Grass Fed Salsa
Plantain Tortillas – Whole Lifestyle Nutrition
Plantain Rice – Food by Mars
Plantain Socca with Fresh Herbs – Zesty Paleo
Plantain Waffles (yellow & green) – Merit & Fork (for AIP use avocado or coconut oil not ghee, omit almond extract, use mace not nutmeg)
Plantain Wraps – Autoimmune Wellness
Puerto Rican Mofongo Relleno (Green Plantains Stuffed with Meat – Curious Coconut
Puerto Rican Plantain Sandwich (Jibarito) – Autoimmune Wellness
Pumpkin Eggnos – Vibrant Life Army Wife
Roasted Garlic Plantain Buns – Our Food Fix
Rosemary Olive Oil Plantain Chips – Strictly Delicious
Sage Plantain & Butternut Squash Hash – Don’t Eat the Spatula
Salmon Tourtiere – Nutrivore
Savory Plantain Soup – A Clean Plate
Soft & Fluffy Plantain Buns – Curious Coconut
Savory Mashed Plantains (Mangu) – Honest Cooking
Shepherd’s Pie – Food Courage
Shrimp and Green Plantain Curry Soup – Cook 2 Nourish (for AIP omit chilies and chili powder)
Smashed Plantain Pulled Pork Sliders – Real Simple Good
Sour Cream and Onion Plantain Chips – A Clean Plate
Sourdough Sandwich Bread (light green) – Eat Beautiful (for AIP ensure sauerkraut juice is compliant)
Sweet Plantain Waffles (yellow & green) – AIP Recipe Collection
Sweet Potato Flour Cinnamon Cake – Beyond the Bite
Tigernut Waffles – Dr. Amy Myers
Tostones – Nutrivore
Tostones – A Clean Plate
Tostones – Jen, Party of 7
Tostone Carnitas Nachos – Unbound Wellness (for AIP omit black pepper)
Turmeric Tortillas with Lamb Liver Pate – Whole Food Saga
White Chicken Chili – The Emancipated Epicure
Yellow (Ripe) Plantains
Slightly sweeter than green plantains, yellow plantains are mature and most often made into fried plantains. They’re best fried, cooked, boiled or grilled.
Apple Cider Donuts – 50 Shades of Avocado
Bacon Herb Biscuits – Civilized Caveman
Bacon Plantain Fritters – A Girl Worth Saving
Bacon Wrapped Plantain Bites – Heal Me Delicious
Beef, Bacon & Plantain Casserole – Paleo OMG (for AIP omit black pepper)
Bison & Tostone Nachos with Pineapple Salsa – Unrefined Junkie
Black Forest Cake (yellow & black)- Wendi’s AIP Kitchen
Blueberry Zucchini Plantain Muffins – Jo Levine Nutrition
Blueberry Plantains – (yellow OR green) – The Health Nut Mamma
‘Brown Sugar’ Glazed Spice Cake – Sonora in Bold
Caribbean Plantain Casserole (yellow with a few brown spots) – Heal me Delicious
Carrot Cake with Creamy Cheesy Frosting – AIP Recipe Collection
Cassava Biscuits – Sonora in Bold
Cast Iron Plantain Flatbread – The Castaway Kitchen
Cauliflower Plantain Tortilla – Insane in the Brine
Chewy Plantain Apple Cookies – Lichen Paleo, Loving AIP
‘Chocolate’ Pancakes – Sonora in Bold
Coconut Plantain Snickerdoodles – Delicious Obsessions
Dill Pickle Plantain Chips – Lichen Paleo, Loving AIP
Easy Plantain Banana Bread – Unbound Wellness
Garlic and Lime Chicken Plantain Fritters (yellow & black) – Curious Coconut
Gingerbread Squares (yellow with black spots) – Heal Me Delicious
Hearty Plantain & Yuca Stew (one green and one yellow) – The Open Cookbook
Loaded Tropical Plantain Nachos (green or slightly yellow) – Fed and Fulfilled
Maple Cinnamon Plantain Cookies – Real Food Forager (for AIP use mace not nutmeg)
Pan Fried Plantain Patties (yellow or brown) – Do You EvenPaleo
Peaches & Cream Plantain Cookies – Lichen Paleo, Loving AIP
Plantain Bread – Bella Grace Wellness
Plantain Collagen Pancakes – Lichen Paleo, Loving AIP
Plantain Drop Biscuits – The Organic Dietician (Reintroductions required of Chia Seeds required)
Plantain English Muffins – Holistic Wellness
Plantain English Muffins – Real Everything (for AIP use egg-free version)
Plantain Pancakes – Allergyummy
Plantain Pancakes – Dr. Jill Carnahan
Plantain Poppers – Unrefined Junkie
Plantain Sandwich Rounds – Delicious Obsessions
Plantain Waffles or Pancakes – Eat Beautiful
Pumpkin Bread with ‘Chocolate’ Chunks – Sonora in Bold
Pumpkin Eggnos – Vibrant Life Army Wife
Salted Caramel Chocolate Cake (yellow with black spots or black) – Sonora in Bold
Salted Caramel Plantains with Coconut Cream – Meatified
Sandwich Rounds – Sonora in Bold
Shrimp Plantain Tacos – Afro Vitality Eats (for AIP omit peppers and use an AIP Mango Salsa – like this one)
Single Serve AIP Brownie (yellow with black spots) – Unbound Wellness
Southwest Spinach Salad – Wendi’s AIP Kitchen
Spiced Honey Plantains with Sweet Cream – Unrefined Junkie
Strawberry Glazed Donuts – Purely Twins
Sweet & Savory Fried Plantains – Fed and Fulfilled
Sweet Plantain Fritters – Cook 2 Nourish
Sweet Plantain Waffles (yellow & green) – Easy Gluten Free Recipes
Tropical Plantain Breakfast Bowl – Afro Vitality Eats
Yucan Plantain Flatbread – Real Plans
Zucchini Carrot Muffins – Heal Me Delicious
Black Spots/Black (Over-Ripe) Plantains
Despite their color, black plantains are still good to eat. They are the sweetest and softest at this point and are typically baked and eaten as a dessert.
Black Forest Cake (yellow & black)- Wendi’s AIP Kitchen
Cinnamon Plantain Pudding – Meatified
Garlic and Lime Chicken Plantain Fritters (yellow & black) – Curious Coconut
Orange Chocolate Cake – Strictly Delicious
Pan Fried Plantain Patties (yellow or brown) – Do You EvenPaleo
Paleo Plantain Bread – Empowered Sustenance
Plantain Ice Cream – A Clean Plate
Plantain Snack Bar – Real Food Forager
Shredded Pork over Mashed Plantains – Paleo OMG
Sweet Caramelized Plantains – AIP Living
Sweet Plantain Guacamole – Steph Gaudrau (for AIP omit jalapeno, paprika and pepper)
Sweet Plantain Mini Cakes – The Open Cookbook
Vanilla Plantain Cookies – Real Food Forager (for AIP omit stevia)
Vanilla Shake – A Clean Plate
Plantain Flour
AIP Ravioli with Pumpkin Filling – Kaley’s Take
Banana Plantain Pancakes – Cook 2 Nourish
Cat’s Head Biscuits – Curious Coconut
Fudgy Collagen Brownies – Rally Pure
Garlic Knots – Curious Coconut (for AIP use olive oil)
Grain Free Naan / Indian Flatbread – Cook 2 Nourish
Island-Time Lime Coconut Donuts – Rally Pure
Lemon Scones – Created Delicious
Plantain Flour Crackers – Curious Coconut (for AIP omit black pepper)
Plantain Flour Pancakes – Curious Coconut (for AIP follow recipe substitutions as noted)
Plantain Flour Tortillas – Kate’s Healthy Cupboard (for AIP use coconut oil instead of butter)
Pumpkin Pie – Little Bites of Beauty
Savory Plantain Waffles – Little Bites of Beauty
Plantain Chips
Baked Onion Rings – Unbound Wellness (for AIP omit black pepper)
Chicken Strips – The Emancipated Epicure
Chicken Tenders – Wendi’s AIP Kitchen
Lemon & Garlic Plantain Chips – Meatified
Plantain Chick Chicken Tenders – Beyond the Bite
Plantain Chips Crusted Chicken – Sweet Treats
Looking for ways to bring some spice to your AIP plate? I’ve got you!
First, let’s start with a bit of reassurance … the strict core elimination stage of the AIP is not meant to last forever, and several of the spices excluded during Core AIP elimination are among the earlier foods you can attempt to reintroduce.
In the meantime, I’m including some resources on what to include, what to avoid, and how to spice things up and elevate your dishes … because AIP need-not be boring or flavorless!
What’s In, What’s Out?
When it comes to herbs and spices, figuring out what’s included on the Autoimmune Protocol can be tricky. Some spices come from leaves, roots, flowers, or bark, while others come from seeds, fruits, or berries. And then there are nightshade spices which have their own category! Confused yet?
The easiest way to make sense of it is to look at which part of the plant the spice comes from. Here’s a quick reference for the core AIP elimination phase.
Core AIP Spice Guide: Common Herbs & Spices
| Include | Avoid |
|---|---|
| Leaf herbs & spices: Basil, bay leaf, chervil, chives, cilantro leaf, curry leaf, dill weed, fennel leaf, lemongrass, lime leaf, marjoram, oregano, parsley, peppermint, rosemary, sage, savory, spearmint, tarragon, thyme | Nightshade spices: Capsicum, cayenne, chili/chile flakes, chili/chile powder, paprika, red pepper |
| Root spices: Asafetida, galangal, garlic, ginger, horseradish, onion powder, turmeric, wasabi | Seed-based spices: Anise seed, annatto, black caraway (Russian caraway/black cumin), celery seed, coriander seed, cumin, dill seed, fennel seed, fenugreek, mustard seed, nutmeg, poppy seed |
| Flower, bark & other spices: Chamomile, cinnamon, cloves, lavender, mace, saffron, truffles, vanilla | Fruit & berry-derived spices: Allspice, caraway, cardamom, juniper, black pepper, green peppercorns, pink peppercorns, white pepper, star anise, sumac |
| Spice blends: Chinese five-spice, curry powder, garam masala, poultry seasoning and steak seasoning may contain excluded spices. Always check the ingredient list. |
What About Modified AIP?
If you’re following a Modified AIP approach, the list gets a little easier. Seed-based and fruit/berry spices that are excluded during Core AIP can be included, while nightshade spices remain excluded.
This means spices such as cumin, coriander, fennel seed, mustard seed, nutmeg, pepper, allspice, caraway, cardamom, juniper and star anise can be used on Modified AIP, along with the herbs, roots, flowers and bark spices included in Core AIP.
Spice blends still deserve a quick label check, since their ingredients can vary from one brand to another.
The Basics – Seasoning:
Don’t Skimp: When it comes to seasoning your AIP dishes, first and foremost, don’t skimp! In my years of AIP cooking, I find a lot of the recipes are a little light-handed on seasoning. Review the ingredient lists and quantities before you start cooking, and be sure to taste as you go. Try using more herbs than you’re accustomed to. Not only do they add lots of flavor, many herbs also contain beneficial plant compounds.
Find Your Balance: While I’m no expert, I do know that finding balance in cooking and sauces is so important for bringing out the best in your meal. Sometimes a simple squeeze or zest of a lemon, or a dash of a compliant vinegar is all you need to add brightness to a dish. Salt brings out flavors, and an extra pinch might just be the ticket. On the AIP, we’re avoiding refined sugar, so sweetness might be lacking in AIP recipes. Check your flavors as you cook and decide if a pinch or drizzle of a compliant sweetener might enhance the taste, or experiment with a vinegar you’ve never tried before. While apple cider vinegar is the most common AIP vinegar option, a quality balsamic can add a sweet and savory twist. Have you tried champagne, ume plum or sherry vinegar? Need more umami (savory depth of flavor)? What about mushrooms, sea vegetables, fish sauce or anchovy paste? Try to look at your AIP journey as a blessing to push you outside your comfort zone in the kitchen .. I know I’ve become a better cook thanks to the challenge of needing to find compliant alternatives. Want to learn more about balancing flavors? This article on flavor balancing and how to fix a recipe may be helpful – click here (note, it’s not specifically AIP, so watch which ingredients you choose to use).
Spice It Up: If you’re missing heat in your dishes, get creative with ingredients like fresh ginger (or very fresh ginger powder), garlic, radishes, fresh grated horseradish (prepared horseradish typically contains non-compliant ingredients, but you can make your own – click here), and wasabi powder!
This post – How to Find Flavor in AIP Spices – provides some creative ways to make your dishes more flavorful.
Onions & Garlic Not Your Friend? If you’re sensitive to onions and garlic, that can make things a little trickier, but it’s not impossible! Have you experimented with green onions (or scallions) – they are great FODMAP-friendly onions. Just be sure you only use the green part! Chives are also a wonderful choice for oniony flavor. Leek greens are another option to try, although individual tolerance and serving size can vary. If that doesn’t work for you, try making your own garlic, garlic scape, onion or chive infused oils and salts – these are often better tolerated.
Pre-Made Options:
Looking for quality spices and pre-made blends, sauces and oils? Check out my categorized AIP Storefronts on Amazon – try the seasonings and salts categories, baking ingredients and hard to find items for inspiration. There’s even a search function there above my posts – so just type the item you’re after and then click in the category and you’ll find it. Click the following link for the shop closest to you (there are several categories there that you’ll find ingredients to help zhuzh up your dishes) – USA / Canada / UK.
AIP Cookbooks:
Looking for inspiration in the convenience of a cookbook? You can find recommendations in my AIP Storefronts on Amazon in my “AIP Books, Cookbooks & Good Reads” section. There are dedicated options featuring Italian, Indian, French and Latin American AIP cuisine. Click the location nearest to you and browse around! – USA / Canada / UK.
If you want a variety of “spicy” AIP recipes to help you be more adventurous with using herbs and spices in the kitchen on AIP, you’ll want to grab “Spice” by Jo Romero. In addition to recipes for drinks, desserts, main meals, side dishes and snacks you’ll find information on individual herbs and spices and learn how to make an AIP-compliant curry of your own. There are also AIP versions of takeaway favourites such as Chinese Style Lemon Chicken, Lamb Dopiaza and Chip Shop Style Curry Sauce as well as AIP-compliant Naan Breads. Click the location nearest you USA / Canada / UK.
DIY Blends:
To make your life easy, I’m including a number of basic DIY AIP spice blends to get you started. Having them prepped in advance can take the stress out of busy weeknights and breakfasts.
Simply blend spices and store in a glass jar in your pantry. For those that you’ll use more regularly, consider doubling the recipe.
Soy Sauce Substitutes
Try Coconut Aminos or Fish Sauce – Find them in my AIP Amazon Storefronts – USA / Canada / UK
Need a Coconut-Free Soy Sauce Option? I have three for you! (Watch the labels on your ingredients. Red Boat is the best Fish Sauce for AIP)
Soy Sauce Substitute 1
Soy Sauce Substitute 2
Soy Sauce Substitute 3 (use nomato sauce unless you’ve reintroduced tomatoes)
Worcestershire Sauce
Click here and here for two recipe options
All-Purpose Seasoning 1
2 tablespoons Himalayan sea salt
4 teaspoons dried oregano
4 teaspoons onion powder
4 teaspoons powdered ginger
3 teaspoons powdered turmeric
All-Purpose Seasoning 2
2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon powdered ginger
1 tablespoons Himalayan sea salt
2 tablespoons dried parsley
All-Purpose Seasoning 3
2 teaspoons sea salt
2 teaspoons garlic powder
1 teaspoon onion powder
1 teaspoon oregano
1 teaspoon basil
1/2 teaspoon sage
1/2 teaspoon turmeric
Apple Pie Spice
5 tsp ground cinnamon
1/2 tsp ground mace (1 tsp nutmeg if you’ve reintroduced)
1/4 tsp ground cloves
(1/2 tsp ground cardamom if you’ve reintroduced)
BBQ Spice Rub ♥
2 tablespoons smoked sea salt
¼ teaspoon ground cloves
1 teaspoon turmeric
2 tablespoon onion powder
4 tablespoon garlic powder
1 teaspoon dried oregano
1 teaspoon ginger powder
4 tablespoon coconut sugar (can be omitted for sugar free/Keto)
¼ teaspoon ground cloves
1 teaspoon turmeric
2 tablespoon onion powder
4 tablespoon garlic powder
1 teaspoon dried oregano
1 teaspoon ginger powder
4 tablespoon coconut sugar (can be omitted for sugar free/Keto)
Breakfast Seasoning
2 teaspoons sea salt
2 teaspoons dried sage
2 teaspoons dried oregano
2 teaspoons dried onions (omit for low FODMAP)
1/2 teaspoon cinnamon
1/2 teaspoon turmeric
1/4 teaspoon ground cloves
Curry Powder 1
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon powdered turmeric
2 teaspoons dried cilantro (not coriander)
2 teaspoons dried basil
2 teaspoons dried dill
2 teaspoons cinnamon
1 teaspoon powdered ginger
1/2 teaspoon powdered cloves
Curry Powder 2
2 tablespoon powdered ginger
1 tablespoon powdered garlic
2 tablespoon powdered turmeric
2 teaspoon ground cinnamon
1/2 teaspoon ground cloves
2 tablespoon dried cilantro/ coriander leaves
1 teaspoon fenugreek leaves
1 teaspoon crushed curry leaves
Curry Powder 3 ♥
1 tablespoon granulated garlic
1 tablespoon granulated onion
1 tablespoon turmeric
2 teaspoon cinnamon
1 teaspoon powdered ginger
½ teaspoon ground clove
Greek Seasoning
2 tbsp oregano
1 tbsp dried basil
1 tbsp dried thyme
1 tbsp dried rosemary
1 tbsp dried dillweed
1 tbsp parsley flakes
1 tbsp onion powder
1 tbsp garlic powder
1 tbsp salt
1 tsp marjoram
1 tsp cinnamon
1/4 tsp mace
Herbs de Provence
2 tablespoons dried rosemary
1 tablespoon fennel seed (if you’ve reintroduced – otherwise, omit)
2 tablespoons dried savory
2 tablespoons dried thyme
2 tablespoons dried basil
2 tablespoons dried marjoram
2 tablespoons dried lavender flowers
2 tablespoons dried Italian parsley
1 tablespoon dried oregano
1 tablespoon dried tarragon
1 teaspoon bay powder
Italian Seasoning
2 tablespoons dried basil
2 tablespoons dried oregano
1 tablespoon dried rosemary
2 tablespoons dried marjoram
2 tablespoons dried cilantro
2 tablespoons dried savory
1 tablespoon dried thyme
Mole Spice Rub
4 tablespoons toasted carob powder
2 tablespoons powdered turmeric
2 teaspoons dried oregano
2 teaspoons onion powder (my suggestion)
2 teaspoons garlic powder (my suggestion)
2 teaspoons cinnamon
2 teaspoons Himalayan sea salt
2 teaspoons powdered cloves
1 teaspoon powdered ginger
Poultry Seasoning
3 tablespoons dried thyme
2 tablespoons dried sage
2 tablespoons dried marjoram
1 tablespoon dried rosemary
1/2 teaspoon dried savory
Pumpkin Pie Spice
5 tsp ground cinnamon
2 tsp ground ginger
1/2 tsp ground cloves
1/4 tsp ground mace (or 1/2 tsp ground nutmeg if you’ve reintroduced or omit)
Ranch Seasoning
1 tablespoon Sea Salt
1 tablespoon Garlic Powder
1 tablespoon Onion Powder
2 tablespoons Dried Parsley
2 tablespoons Dried Basil
2 tablespoons Dried Chives
1/2 tsp Black Pepper (omit unless you’ve reintroduced)
Seasoned Salt
2 tablespoons dried oregano
2 tablespoons dried thyme
2 tablespoons dried basil
1 tablespoon dried rosemary
1 tablespoon dried sage
1 tablespoon dried chives
1 tablespoon garlic powder
2 tablespoons sea salt
Taco Seasoning
2 tablespoons dried cilantro
2 tablespoons dried oregano
2 tablespoons ground turmeric
2 tablespoons dried ginger
1 tablespoon ground horseradish or wasabi powder
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon sea salt
Looking for More?
What about ketchup, mayo, mustard and other condiments? There are plenty of recipe links posted in my searchable Facebook Group – click to join! You’ll find more herb and spice blends, rubs, infused salts, oils and so much more.
Once you get there, try searching “spice” “seasoning” or even #seasoningsaturday – from time to time I do a bit of a running theme, so I try to use hashtags to make future searches easy-peasy! Search also for terms like “condiment” “sauce” or “dip” or search for exactly what you’re looking for like “ketchup” “mustard” “mayo” “BBQ Sauce” and even “curry” – the inspiration is endless!
AIP Baking Powder
Why make your own? Because store-bought brands contain grain (corn starch) or potato starch, and even aluminum.
TIP: I’ve read that you can use arrowroot starch OR tapioca starch/flour in these recipes. Some Baking Powder recipes don’t call for either, but it’s said to add texture to recipes using alternative flours so it’s not surprising to see it added here.
Small Batch – with tapioca starch – click here for the recipe
Large Batch – with arrowroot (make ahead and store) 1:1:2 ratio – click here for the recipe
Two Ingredients – small batch with baking soda and cream of tartar – click here for the recipe
Three Ingredients – large batch with baking soda, cream of tartar and arrowroot – click here for the recipe
Baking Substitutions
Overall, substitutions in AIP baking are NOT recommended (I encourage you to read more about that here), so save yourself the time, money and attempted wizardry in the kitchen and simply follow an AIP recipe that’s already been tried and tested by some exceptional recipe creators. They spend a LOT of time to perfect their recipes before presenting them, so trust their experience and brand recommendations when it comes to flours because quality and texture differs between brands. Be sure to join the AIP Recipe Collection Facebook Group for lots of compliant recipes – click here.
AIP Swaps
Gelatin Eggs / Egg Replacements – Check out my post here for several variations
AIP Milk Options – check out my post on this – click here.
AIP Flour – While there are a number of AIP compliant flours that you can use (cassava, tigernut, coconut, tapioca, arrowroot, plantain, green banana), they can be tricky to work with. Cassava flour is the closest option for 1:1 all-purpose use, however it simply doesn’t not react the same as traditional flours and many complain that their AIP baked goods come out gummy. For the most part you’ll find better success when a recipe calls for more than one type of AIP flour. Be sure to join the AIP Recipe Collection Facebook Group for lots of tried and true compliant recipes – click here.
Looking for seasonal AIP recipes, meal inspiration and practical resources to make life on the Autoimmune Protocol a little easier?
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My AIP Seasonal Collections are thoughtfully curated to help you navigate every season of the year. Whether you’re preparing for back-to-school, the holidays, special occasions or simply looking for fresh inspiration, each collection brings together delicious recipes, meal prep ideas, convenience options, trusted products, kitchen tools and practical strategies—all in one place.
Browse My Seasonal Collections
Explore my growing library of Seasonal Collections and recipe roundups designed to help you stay nourished throughout the year.
Seasonal Collections
- Back-to-School, Back-to-Work & Busy Days
- Browse the entire library of seasonal collections here – I have over 5 years of recipe rounds I’ll be bringing together in my seasonal collections!
More Recipe Roundups
- Lovebird Cereal Recipes
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- Snack Guide
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