15 AIP Recipes: Easy Anti-Inflammatory Dinner Ideas

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Eating on the Autoimmune Protocol (AIP) can feel a little overwhelming at first. No dairy, grains, nightshades, or nuts—so what’s left? Spoiler alert: a lot.

With these 15 dinner ideas, you’ll find ways to make the most of AIP-approved ingredients without sacrificing flavor. From hearty stews to crispy baked favorites, these recipes prove that anti-inflammatory eating doesn’t have to be boring.

TIP: For those of you that are new to this way of eating, be sure to scroll to the bottom of this article for more information about the benefits of the AIP diet and some quick tips to get started.

Our Favorite Anti-Inflammatory Dinner Recipes (AIP)

1. Crispy Baked Salmon with Lemon and Dill

Juicy salmon with a golden, crispy crust, topped with fresh lemon and dill—this dish is a go-to for busy weeknights.

Ingredients:

• 2 salmon fillets
• 1 tbsp olive oil
• ½ tsp garlic powder
• 1 tbsp fresh dill (chopped)
• Juice of ½ lemon

Instructions:

1. Preheat oven to 400°F (200°C).
2. Brush salmon fillets with olive oil and season with garlic powder and salt.
3. Bake for 12-15 minutes, then top with fresh dill and lemon juice before serving.

Picture This: Perfectly roasted salmon with a crisp, golden exterior, garnished with vibrant green dill and a lemon wedge on the side.

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2. AIP Shepherd’s Pie

A comforting classic, made with ground lamb, sautéed veggies, and creamy mashed cauliflower topping.

Ingredients:

• 1 lb ground lamb
• 2 cups cauliflower florets
• 1 cup carrots (diced)
• 1 cup celery (diced)
• 2 tbsp coconut oil

Instructions:

1. Cook lamb in a skillet until browned. Add carrots and celery, cooking until softened.
2. Steam cauliflower and blend with coconut oil until smooth.
3. Spread the lamb mixture in a baking dish, top with mashed cauliflower, and bake at 375°F for 15 minutes.

Picture This: A bubbling casserole dish with layers of savory lamb and creamy cauliflower, golden brown on top.

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3. Garlic and Herb Roast Chicken

A classic roast chicken with a flavorful herb blend that keeps the meat juicy and the skin crisp.

Ingredients:

• 1 whole chicken
• 2 tbsp olive oil
• 1 tbsp fresh rosemary (chopped)
• 1 tbsp thyme (chopped)
• 4 garlic cloves (minced)

Instructions:

1. Preheat oven to 425°F (220°C). Rub the chicken with olive oil, herbs, and garlic.
2. Roast for 1 hour, or until the internal temperature reaches 165°F.

Picture This: A golden-brown roast chicken on a rustic platter surrounded by fresh rosemary sprigs.

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4. AIP Zucchini Noodles with Coconut Cream Sauce

A creamy, dairy-free pasta alternative made with zucchini noodles and coconut cream.

Ingredients:

• 2 zucchinis (spiralized)
• 1 cup coconut cream
• 2 tbsp olive oil
• 1 clove garlic (minced)
• ½ tsp sea salt

Instructions:

1. Sauté garlic in olive oil. Add coconut cream and salt, stirring until smooth.
2. Toss zucchini noodles in the sauce until heated through.

Picture This: A bowl of creamy zucchini noodles swirled with a velvety coconut sauce and a sprinkle of fresh parsley.

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5. Baked Cod with Coconut Crust

A crisp coconut crust adds a tropical twist to tender baked cod.

Ingredients:

• 2 cod fillets
• ½ cup shredded coconut
• 1 egg (beaten)
• 1 tbsp coconut flour

Instructions:

1. Preheat oven to 375°F. Dip cod in egg, then coat with a mix of coconut and coconut flour.
2. Bake for 15 minutes or until golden brown.

Picture This: Flaky cod with a golden coconut crust, served with a wedge of lime.

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6. AIP Meatball Stew

A hearty stew packed with meatballs, root vegetables, and rich broth.

Ingredients:

• 1 lb ground turkey
• 1 egg
• 1 cup parsnips (diced)
• 1 cup turnips (diced)
• 4 cups bone broth

Instructions:

1. Mix ground turkey and egg to form meatballs. Brown them in a pot, then set aside.
2. Add parsnips, turnips, and broth, simmering for 15 minutes. Return meatballs to the pot and cook for 10 more minutes.

Picture This: A steaming bowl of stew with tender meatballs, colorful veggies, and a rich, golden broth

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7. Sweet Potato and Coconut Shrimp Bake

Sweet potatoes and shrimp get a tropical upgrade with a coconut milk glaze and a sprinkle of cilantro.

Ingredients:

• 1 lb shrimp (peeled and deveined)
• 2 medium sweet potatoes (diced)
• 1 cup coconut milk
• 1 tbsp olive oil
• 1 tbsp fresh cilantro (chopped)

Instructions:

1. Preheat oven to 400°F. Toss sweet potatoes with olive oil and bake for 20 minutes.
2. Add shrimp and pour coconut milk over the top. Bake for an additional 10 minutes.
3. Garnish with cilantro before serving.

Picture This: A tray of bright orange sweet potatoes with plump shrimp and a drizzle of creamy coconut sauce.

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8. AIP “Creamy” Mushroom Chicken

Rich, earthy mushrooms and tender chicken thighs simmered in a coconut cream sauce that feels indulgent but stays AIP-friendly.

Ingredients:

• 4 chicken thighs (bone-in)
• 2 cups mushrooms (sliced)
• 1 cup coconut cream
• 1 tbsp coconut oil
• 1 tsp garlic powder

Instructions:

1. Heat coconut oil in a skillet and brown chicken on both sides.
2. Add mushrooms and garlic powder, cooking until mushrooms soften.
3. Pour in coconut cream and simmer for 20 minutes.

Picture This: Chicken thighs nestled in a thick, creamy sauce with mushrooms peeking through, garnished with parsley.

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9. Turmeric Chicken Soup with Zucchini

This golden soup is as healing as it is delicious, packed with zucchini, turmeric, and shredded chicken.

Ingredients:

• 1 lb chicken breast
• 4 cups bone broth
• 1 tsp turmeric
• 2 zucchinis (diced)
• 1 tbsp olive oil

Instructions:

1. Simmer chicken in bone broth until fully cooked, then shred.
2. Add zucchini, turmeric, and olive oil. Cook for 10 more minutes.

Picture This: A bright yellow soup with tender zucchini floating alongside shredded chicken, with steam rising from the bowl.

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10. AIP Pulled Pork Lettuce Wraps

Slow-cooked pulled pork wrapped in crisp butter lettuce leaves—simple, flavorful, and oh-so satisfying.

Ingredients:

• 2 lbs pork shoulder
• 1 tsp sea salt
• 1 tsp garlic powder
• 1 head butter lettuce
• 1 tbsp apple cider vinegar

Instructions:

1. Rub pork with salt and garlic powder, then slow-cook for 6 hours on low.
2. Shred pork and toss with apple cider vinegar.
3. Serve in lettuce leaves.

Picture This: A stack of fresh lettuce leaves filled with juicy, shredded pork and a light drizzle of broth.

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11. Ginger-Glazed Salmon Bowls

Salmon glazed with a ginger-coconut aminos sauce served over roasted parsnips.

Ingredients:

• 2 salmon fillets
• 1 tbsp fresh ginger (grated)
• ¼ cup coconut aminos
• 1 cup parsnips (diced)
• 1 tbsp coconut oil

Instructions:

1. Roast parsnips in coconut oil at 400°F for 20 minutes.
2. Simmer ginger and coconut aminos in a pan, then glaze salmon fillets with the sauce.
3. Bake salmon for 12 minutes.

Picture This: A bowl of golden-brown salmon with a sticky ginger glaze, resting on a bed of roasted parsnips.

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12. AIP Cauliflower Fried “Rice” with Ground Turkey

Cauliflower rice takes the place of grains in this quick, flavor-packed dinner featuring ground turkey and green onions.

Ingredients:

• 1 lb ground turkey
• 4 cups cauliflower rice
• 2 tbsp coconut aminos
• 1 tbsp olive oil
• 2 green onions (chopped)

Instructions:

1. Brown ground turkey in a skillet.
2. Add cauliflower rice and coconut aminos, stirring until heated.
3. Toss in green onions and cook for 5 more minutes.

Picture This: A skillet of cauliflower rice speckled with ground turkey and bright green onions, steaming hot.

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13. Bone-In Short Ribs with Garlic Mashed Parsnips

Fall-off-the-bone short ribs paired with garlicky parsnip mash—a match made in AIP heaven.

Ingredients:

• 2 lbs short ribs
• 4 parsnips (peeled and chopped)
• 2 tbsp coconut oil
• 2 garlic cloves (minced)
• 4 cups bone broth

Instructions:

1. Brown short ribs in coconut oil, then simmer in bone broth for 3 hours.
2. Boil parsnips until soft, then mash with garlic and coconut oil.

Picture This: Short ribs glistening in rich broth, with creamy mashed parsnips on the side.

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14. Seared Scallops with Lemon and Olive Oil

Tender, caramelized scallops in a lemony olive oil sauce, ready in under 10 minutes.

Ingredients:

• 8 large scallops
• 2 tbsp olive oil
• 1 lemon (juiced)
• Sea salt to taste

Instructions:

1. Heat olive oil in a skillet and sear scallops for 2-3 minutes per side.
2. Drizzle with lemon juice and sprinkle with sea salt.

Picture This: Perfectly seared scallops with golden edges, glistening under a lemon drizzle.

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15. Herb-Crusted Lamb Chops with Roasted Veggies

Lamb chops coated in fresh herbs and roasted alongside root vegetables for a complete meal.

Ingredients:

• 4 lamb chops
• 2 tbsp fresh rosemary (chopped)
• 2 tbsp olive oil
• 1 cup carrots (sliced)
• 1 cup beets (diced)

Instructions:

1. Rub lamb chops with rosemary and olive oil. Roast at 400°F for 15 minutes.
2. Roast carrots and beets in the same pan until tender.

Picture This: Herb-crusted lamb chops resting on a tray of roasted carrots and deep-red beets.

More About the Autoimmune Protocol (AIP) Diet

The Autoimmune Protocol (AIP) diet is a more restrictive version of the Paleo diet, designed to reduce inflammation, help manage autoimmune diseases, and promote gut health. It’s based on the idea that certain foods can trigger inflammation and exacerbate autoimmune conditions. By eliminating these foods and focusing on nutrient-dense, anti-inflammatory options, the goal is to allow the body to heal.

Quick Overview of AIP Eating

• Elimination Phase: The diet starts by cutting out grains, dairy, legumes, processed foods, refined sugars, nightshade vegetables (like tomatoes and peppers), nuts, seeds, eggs, and alcohol.
• Reintroduction Phase: After a period of symptom relief, foods are gradually reintroduced to identify triggers.
• Focus on Healing: The diet emphasizes nutrient-dense foods like organ meats, seafood, bone broth, fermented vegetables, and leafy greens to promote gut health and reduce inflammation.

Anti-Inflammatory Foods (AIP-Friendly)

• Vegetables (non-nightshade): Broccoli, spinach, kale, cauliflower, and carrots.
• Fruits: Berries, apples, pears, and bananas (in moderation).
• Healthy Fats: Avocados, coconut oil, olive oil, and fatty fish like salmon.
• Meats and Seafood: Grass-fed beef, wild-caught fish, and organ meats.
• Fermented Foods: Sauerkraut, kimchi (without nightshades), and kombucha for gut health.
• Herbs and Spices (non-seed-based): Turmeric, ginger, and garlic.

Foods to Avoid (AIP Elimination Phase)

• Nightshades: Tomatoes, eggplants, peppers, and potatoes.
• Dairy and Grains: Includes gluten, rice, oats, and corn.
• Legumes and Nuts: Beans, peanuts, almonds, and sunflower seeds.
• Eggs and Processed Foods: Eggs are initially removed along with anything highly processed.

Benefits of AIP Eating

• Reduced Inflammation: By eliminating potential triggers, inflammation levels can decrease.
• Symptom Relief: Many people experience relief from autoimmune symptoms like joint pain, fatigue, and digestive issues.
• Gut Health: Emphasis on nutrient-dense foods and gut-healing elements like bone broth promotes better digestion.

This is such an important topic, so we will be bringing you more information about anti-inflammatory foods and AIP eating in the near future. Hope you enjoy the recipes!

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