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8 AIP-compliant Breakfast Ideas

Updated: Apr 18, 2021

Dietary change is one of the first treatment interventions for autoimmune disease. With my patients, I often implement an elimination diet like the autoimmune protocol (AIP). I have helped individuals successfully identify and pinpoint their specific dietary triggers, which leads to many other positive lifestyle changes.

However, I will admit that the AIP may seem daunting. My goal as a nutritionist is to give you hope, optimism, encouragement, and guidance you need to start stepping your way into a holistic lifestyle that supports your physical, mental, and emotional health. I believe in the immense healing power of food and nutrition. There is no known cure for autoimmune disease, but you can take action to live a healthy, vibrant life and feel well again.

I use the AIP because the majority of patients see a dramatic reduction in their signs and symptoms in as few as 15 to 30 days with the implementation of the diet. Those who are truly suffering from a condition triggered by unknown food sensitivities see relief the quickest.

I want you to truly enjoy the autoimmune protocol (or any elimination diet) as it helps you find lasting relief from your most challenging symptoms. By eliminating or restricting the most potentially inflammatory foods from the diet, the AIP allows the body to reduce the constant inflammatory response, to promote gut healing, and to rest and recover. After the elimination period, foods are reintroduced one at a time to identify any negative responses. This process allows individuals to get a clear picture of what their specific dietary triggers are, without the need to restrict all major food groups for the long term.

The goal of the protocol is not to eliminate these foods from your life forever. By avoiding certain inflammatory foods for a length of time, you are allowing the body to heal. During the elimination phase, it is just as important to enjoy meals filled with nourishing, nutrient-dense foods as it is to restrict inflammatory foods.

Need an update on the Yes and No AIP Food List?

One of the biggest questions I get from patients is, “What Do I eat for Breakfast?” Good question. Eggs are off-limits, and many familiar breakfast foods like cereal or toast are not encouraged.

Here are 8 egg-free, gluten-free, nut-free, dairy-free, paleo and AutoImmune Protocol (AIP) compliant breakfast ideas to start your day. This list follows traditional breakfast norms.

However, there are many, many things to eat! Forget what “breakfast food” means… and try a warm cup of bone broth or a satisfying plate of ground bison and butternut squash! The autoimmune protocol is restrictive, but by no means does it need to be boring.

If you prefer to watch rather than read, here’s my vlog where I discuss each of these ideas. [Skip ahead to read below.]

8 AIP-Compliant Breakfast Ideas (That aren't boring!)

#1 Turkey Apple Breakfast Hash (by Fed and Fulfilled)

#2 Homemade Collagen Protein Bars (by Grass Fed Salsa)

#3 Spaghetti Squash Casserole (by Fed and Fulfilled)

#4-5 Grain-free Warm Porridge

Spiced Carrot Porridge (by Thriving on Paleo) or Warm Banana Oatmeal (by Meatified)

#6 Smoothie

Green Smoothie (by Thyroid Pharmacist, Dr. Isabella Wentz)

#7-8 Savory Breakfast Bowl

Nourishing AIP Breakfast Bowl (by Thriving on Paleo)

or Mashed Cauliflower Breakfast Bowl (by Grass Fed Salsa)

Bonus Ideas: Leftovers! Bone Broth!

Don't be afraid to try non-traditional foods for breakfast. Got some leftover soup from the night before? Perfect! A green breakfast salad? Go for it! I also have many patients who prefer to start the day with a warm mug of bone broth (learn how here) and delay eating until lunch. The benefit of working with a nutritionist is that we can talk through your specific strategies and what fits best with your lifestyle.


Interested in Kate's AIP Guide?! Get a seven day meal plan, recipes, and tips for the AIP Diet here.



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Dr. Mitchell Rasmussen - Doctor of Chiro
Kate Daugherty - Nutritionist - Function
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