Sticking to the AIP food list can be a challenge when you’re traveling or just running errands. You don’t want (or need) to be tethered to your kitchen. Just bring some AIP snacks with you! These AIP recipes will make sticking to the autoimmune protocol much easier. These AIP recipes are healthy and delicious which goes along way to not only keep you away from non-compliant foods but helps you enjoy the process of healing.
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AIP Snack Ideas
No cooking and very little prep are necessary for these easy AIP snack ideas.
- Avocado: If you don’t have time to make guacamole, then just sprinkle avocado with some sea salt and eat with a spoon.
- Bacon: Additive and sugar free bacon is more widely available and can be found in stores. A slice of bacon is a great filling snack to help calm your craving and get you to the next meal.
- Fresh Fruit: Remember to keep this to a minimum as it’s easy to eat way too much sugar. And it’s best to add a little fat or. Protein to any sweet treat to help keep your blood sugar balanced.
- Plain Cooked Chicken: It’s a little boring but it’s a nice satiating snack, especially with a little but of sea salt.
- Raw Veggies: A plate of raw veggies (carrots, celery, broccoli, cauliflower, etc.) is a great snack. It’s nice to serve them with a side of guac or tigernut butter (Not a nut! It's a tuber.) for dipping.
- Charcuterie Board: A combination of prosciutto (make sure it’s just pork and salt), fruit (Prosciutto e Melone sounds so good right now!), veggies and AIP cheese can be nice snack or even turned into a meal.
- Sweet Potato, Squash (acorn, pumpkin, etc.) or Yams: Plain mashed sweet potato, squash or yams is a great snack especially if served with sea salt, cinnamon and a little bit of coconut butter.
Packaged AIP Snacks
When cooking isn’t an option, try these pre-packaged AIP snacks. There are very few brands listed as companies and products come and go. They come and go so quickly, it’s hard to keep up. Feel free to list your favorite AIP snacks brands or products in the comments below.
- AIP Chips (taro, sweet potato, cassava, plantain): They are quite few options for AIP Chips. However, you’ll need to make sure that the chips are cooked in an AIP approved oil such as avocado, olive, palm or coconut oil.
- Beef sticks (or meat sticks in general): Not all meat sticks are created the same. And there are only a few that are AIP friendly. Make sure to check ingredients before purchasing. Your best bet is to try chomps beef sticks (they have 1 option) and EPIC bars (they have 2 options).
- Dried fruit: This is another great travel snack. Just make sure to limit your portions and eat some fat or protein with the fruit to help balance your blood sugar. Again, check the ingredients to make sure there’s no added sugar or preservatives.
- Olives: Black, green and even some kalamata are ok. Just be sure to check the ingredients. You want to look for olives, salt and water. And remember that pimientos are peppers which are nightshades and not AIP friendly.
- Canned Fish (tuna, sardines, salmon, kippers, smoked oysters) Chicken: If you’re looking for something on-the-go, canned tuna or chicken is a great snack, straight from the can. Again, make sure to check the ingredients.
- Dehydrated or Freeze Fried Fruit: This is another great travel snack. Just make sure to limit your portions and eat some fat or protein with the fruit to help balance your blood sugar. Again, check the ingredients to make sure there’s no added sugar or preservatives.
- Pork Rinds: This crunchy snack is a great travel food. Just make sure to check the ingredients. You’ll want to ensure the ingredients are just pork and salt. It makes for a nice crunchy topping another great snack, Dairy Free Crab Dip.
- Seaweed Snacks: These snacks may not be filing but they do offer a good variety of nutrients to your diet. Plus, they taste good. Again, make sure to check ingredients to ensure that they are AIP friendly.
Homemade AIP Snacks Recipes
Taking the time to make some snacks makes the AIP diet much easier. And these are delicious.
1. AIP Chips
AIP Chips are a crunchy and delicious snack when you’re home or on the go.
a. Cucumber Chips (Dehydrator)
These Cucumber Chips are an easy dehydrator recipe that uses only 3 ingredients. They are thin, crunchy, just like potato chips they are addicting.
b. Dehydrated Banana Chips
This Dehydrated Banana Chips recipe is a simple, healthy, and affordable snack the whole family with love. The recipe has three flavors: plain, sour, and cinnamon.
c. Kale Chips (Dehydrator recipe)
These Kale Chips (dehydrator recipe) ticks a lot of boxes for me. They are kid friendly kale chips, they almost taste like garlic parmesan kale chips, they are nut free kale chips and they are a cheap, healthy snack because they are homemade!
2. AIP Party Snacks
Just because you’ve had to change your diet doesn’t mean you can’t have some fun. Try these AIP party snacks at your next get-together!
a. Crispy Baked Sweet Potato Fries
These Crispy Baked Sweet Potatoes are so good. Not just something to get your kid to eat their veggies but something that you can also enjoy. They are crispy on the outside and perfectly cooked on the inside, just like the best french fries should taste.
b. AIP Coconut Date Bars
AIP Coconut Date bars are a yummy and sweet treat that contain zero added sugar refined or otherwise. You can add sunflower seeds or tigernuts for a little added crunch. These AIP Coconut Date Bars are a part of our Chinese Candy Box. This is a Chinese tradition, which is part of the celebration of Chinese New Year.
c. AIP Shrimp Ceviche
Shrimp Ceviche is an easy, no cook and delicious appetizer, snack or side dish that’s totally AIP friendly. It makes a big batch too so it’s great for a party. Your friends will never know it’s Paleo let alone AIP.
3. Cookies
AIP Cookies are a great snack. Just be sure to keep it to a minimum to manage your sugar intake.
a. AIP Christmas Cookies
These Gluten Free and AIP Christmas Cookies are the perfect paleo cutout cookies to make with your kids this holiday season. Or you can just save these elegantly decorated AIP cookies for yourself. They can also be made any time of the year!
b. AIP Lace Cookies
These easy AIP Lace Cookies use just a handful of ingredients and can be made in under 30 minutes. Plus, they taste amazing. It’s hard to believe these are totally AIP.
c. AIP Chocolate Chip Cut Out Cookies
Up your AIP cookie game with these ‘Chocolate’ Chip Cut Out Cookies. Cut out the dough into your favorite shape then enjoy this fun take on a chocolate chip cookie.
d. AIP Ginger Cookies (aka AIP Gingersnaps)
These AIP Ginger Cookies (aka AIP Gingersnaps) taste surprisingly like the real deal. They are crunchy, warming and just a little bit sweet. It’s the perfect AIP Christmas cookie.
e. AIP ‘Chocolate’ Chip Cookies (Coconut Free)
If you love cookies, then you need to try this AIP ‘Chocolate’ Chip Cookie (coconut free) recipe. It’s so good that you’ll forget that it’s soy, nut, grain, dairy and chocolate free!
4. Juices and Smoothies
Juice and smoothies can be a great snack. It’s also an easy way to sneak veggies into your diet.
a. AIP Avocado Smoothie
This AIP Avocado Smoothie is a healthy green smoothie made with avocado but with a handful of mint thrown in for a slight kick. This recipe fits the Whole30, Vegan, Paleo and AIP diets.
b. AIP Apple Pie Smoothie
This AIP Apple Pie Smoothie is easy to make, good for you and tastes just like pie. That’s hard to beat! I’ll be making this smoothie every time I’m craving a piece of apple pie.
c. Spinach and Apple Smoothie
It may seem a little strange to add an avocado and spinach to a drink but it’s good. It’s balanced by the sweetness of the green apples and bananas. The avocado adds a creaminess that you normally get from heavy cream. It’s surprisingly good considering it’s totally sugar and dairy free.
e. Blueberry Banana Smoothie
Thanks to frozen blueberries, widely available fresh bananas and spinach, this Blueberry Banana Smoothie can be made any time of the year. It’s a healthy snack or addition to a meal. While it’s filled with leafy greens and no added sugar, there’s just enough fruit that even your kids will enjoy this healthy drink.
5. Dips and Sauces
Try these delicious dips, sauces and salsas for the perfect nutritious snack.
a. Healthy Caramelized Apple Topping
These delicious Healthy Caramelized Apple Topping tastes great with waffles, pancakes and even a pork loin. It’s even delicious on its own. It’s the perfect fall AIP recipe!
b. Homemade Unsweetened Applesauce
Here is an AIP Homemade Unsweetened Applesauce recipe that is so easy you don’t even have to peel the apples or slave over a hot stove.
d. Dairy Free Tzatziki
Tzatziki is a Mediterranean sauce served cold as a dip or with various dishes, such as grilled lamb. It’s usually made with yogurt, but this version uses coconut cream. Serve this Dairy Free Tzatziki sauce as a dip with your favorite raw vegetables for a healthy snack! This recipe fits the Vegan, Paleo, Whole30 and AIP Diets.
e. AIP Nacho Cheese Sauce
If you’re looking for a cheesy sauce to dip your chips or drizzle over your favorite veggies, try this AIP Nacho ‘Cheese’ Sauce.
6. Muffins and Breads
Nothing is more satisfying than bread, especially when you’re AIP.
a. AIP Blueberry Muffins
These AIP Blueberry Muffins are so good it’s hard to believe they are AIP baked goods. The texture is light and it’s bursting with sweet blueberries.
b. AIP Banana Bread
Here’s an AIP Banana Bread recipe that you can share with your gluten loving friends. The texture and taste is very similar to real deal banana bread. It’s moist, sweet and filled with banana flavor but complete AIP friendly.
c. AIP Zucchini Bread
This AIP Zucchini Bread is packed with zucchini, which makes for a slightly savory sweet bread. It’s an AIP bread but would fool all of your Paleo friends. You may even be able to fool a few non-paleo people! It’s just that good!
Snacking Tips for AIP
- Plan Ahead: When you plan ahead, it allows you to portion out exactly what you need (portion control is important with snacks like dried fruit or sweet treats to avoid too much sugar) plus it keeps you from getting too hungry between meals.
- Pay attention: Listening to your body will help you recognize hungry cues.
- Don’t be afraid to experiment: Eating whole food may feel limiting if you’re used to more processed or prepared foods, so don’t be afraid to experiment. Try something new! You never know what new food you’ll enjoy.
- Check ingredients: Even when a food is supposed to be a single item ingredient (like maple syrup or honey), the list of sometimes hidden ingredients may surprise and horrify you. Plus, companies can and will change their ingredients without warning. It’s up to you to make sure that you’re checking the ingredients each time you make a purchase.
Other sources for AIP Snacks and Convenience Foods
- Whole Foods: Whole Foods has a wide selection of healthy and AIP approved pre-packaged convenience and snack foods.
- Costco: Occasionally, you can find modified and core AIP friendly snack foods. Keep in mind location is a big factor in availability. Every location seems to carry a different variety of products.
- Trader Joes: Another great option for convenience and snack foods but much more affordable than Whole Foods. Keep in mind you won’t necessarily find your favorite brands here. They are known for their own product lines.
- Sprouts: Another, more affordable alternative to Whole Foods. It’s larger than Trader Joe’s and will carry some of the more popular brands like Whole Foods.
- Walmart: It’s not known as a health food store, but they do have groceries. And they are very affordable. You may even be able to find some brand name products that you love as well.
- Thrive Market: This market is exclusively online. It does carry some of your favorite name brand products. However, it’s increasingly reliant on its own product line. Regardless, you’ll be able to find some AIP compliant products.
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